Use the plate method formula for simple and delicious meal planning to help manage diabetes. This document contains information andor instructional materials developed by the university of michigan health system umhs for the. Breakfast 30 grams carb lunch 3040 grams carb dinner 3040 grams carb 1 cup oatmeal 1 tbsp sliced almonds 1 tbsp ground flaxseed. The plate method is a simple way to plan meals for you and. Follow the plate method to create healthy balanced diabetes friendly mealsno measuring or calorie counting needed. Your diabetes diet is simply a healthyeating plan that will help you control your blood sugar. Ada healthier eating american diabetes association. Go to teamingup for diabetes for more about this important issue.
The class is best geared towards people with diabetes. Diabetesfriendly easy plate method dinners eatingwell. Nutrition overview ada american diabetes association. When youre managing diabetes, your eating plan is a powerful tool. Create a healthy plate that will help to keep your blood glucose levels in an acceptable range. My plate planner a healthy meal tastes great 14 protein. When this happens, its called hyperglycemia high blood sugar or hypoglycemia low blood sugar. Glucose comes from digestion of sugars and starches in the foods. Counting carbs and the plate method are two common tools that can also help you plan meals. Paper plate american association of diabetes educators. The diabetes portion plate englishg3 diab10960590000 0114 recommended servings to fill each section of your plate below are some examples of food servings representing the sections of a portion plate as well as the number of servings recommended for each meal. Gestational diabetes meal planning northwestern medicine. It focuses on eating regularly timed meals and selecting low glycemic index foods. One of the first things you may want to know is what can i eat.
Healthy eating for diabetes alberta health services. Fill one quarter of your plate with lean meat or other protein such as. A diabetes meal plan includes eating a variety of nutritious foods. Start with a 9inchdiameter plate, divide your plate into three sections and fill in each section with the appropriate amount of. A large part of it is making choices about the foods you eat. My plate planner methods of use fill 12 of your plate with vegetables such as broccoli, carrots, cauliflower, and salad fill 14 of your plate with lean meat, chicken or fish. Your healthcare team can help you create a lowfat, nutritious meal plan. Choose at least 34 food groups at meals and up to 12 food groups at snacks. Participants were able to correctly plan breakfast, lunch, and dinner meals and improved their intake of fruit and vegetables.
This means nonstarchy vegetables can help you feel full and more satisfied with your meal, but not lead to weight gain and high blood sugar. Food is the key to managing diabetes and reducing the risk of heart attack, stroke, and other problems. The diabetes portion plate is an easy to use tool that can help you. There is no ideal meal plan that works for everyone with diabetes. Fresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease. Well, it doesnt have to because there are easy things you can do to. Diabetes and healthy eating good diabetes selfcare means following your meal plan and keeping track of what you eat.
Diabetes plate method va office of quality, safety and value. If food overflows the rim of your plate, youre probably going to eat more calories than your body needs. Managing diabetes doesnt mean you need to sacrifice enjoying foods you crave. A registered dietitian can give more specific advice and help you plan meals to achieve your goals. The myplate plan shows your food group targets what and how much to eat within your calorie allowance. Everyone knows that vegetables are healthier than cookies. Nonstarchy vegetables are low in calories, low in carbohydrate, and high in fiber. Please refer to meal planning guidelines on the back.
A daily meal plan is an important part of your diabetes management. However, a 7day meal plan can help a person manage diabetes with a healthful diet, and it can be a. A diabetes diet is a healthyeating plan thats naturally rich. Participants will be able to plan meals using the plate method and nutrition facts food labels.
These nutrients turn into sugar glucose, which gives energy. Fill half 12 of your plate with nonstarchy vegetables. Fill 14 of your plate with a starchy choice such as 12 cup mashed potatoes. Best of all, a plantbased diet can be a tasty and enjoyable way to eat. But there are also best choices within each food group. Follow your meal plan and work with your healthcare team. Meals made easy for diabetes was designed for people with diabetes and their family or support persons. You can help keep your blood sugar level in your target range by eating healthy foods. The secret to a healthy diabetes diet is planning ahead.
Work with your dietitian or diabetes educator to create a healthy eating plan, and check out the resources in this section for tips, strategies, and ideas to make it easier to eat well. A daily meal plan is an important part of your diabetes management, along with physical activity, blood sugar glucose checks, and, often, diabetes medications. Healthy eating for diabetes page 5 of 5 607884nfs this is general information and should not replace the advice of your health professional. Healthy eating for pre diabetes pre diabetes occurs when your blood sugars are higher than normal, but not high enough to be called diabetes. The diabetes plate method helps you control portion sizes of starchy, carbohydratecontaining foods that have the most impact on blood glucose levels. Its all about finding the right balance that works for you. Alberta health services is not liable in any way for actions based on the use of this information. Plates have been getting larger over the years, so make sure youre using the right size plate.
Heres help getting started, from meal planning to counting carbohydrates. Your food plan is personalized, based on your age, sex, height, weight, and physical activity level. Remove chicken breasts to a plate until cool enough to handle. When cooking, pay attention to the amount of oils and butter you add to. Meal planning plate method eat 3 meals and 02 snacks daily. Plan your portions fruit berries winter squash milk. Type 2 diabetes affects how your body uses and stores glucose. From the minute you are identified with type 2 diabetes you are likely to be faced with exactly what looks like an endless list of new jobs medical visits, taking medication, stopping smoking, being more active and consuming a healthy, well balanced diet plan. But you will need to balance the proteins, fats, and carbs you eat to manage your diabetes and feel your best.
A meal plan is your guide for when, what, and how much to eat to. Fill half of your plate with nonstarchy vegetables such as. For healthy meal planning ucsf diabetes teaching center. But figuring out what to eat can feel like a hassle, right. Managing diabetes can be difficult and complicated. The diabetes plate method is based on a 9inchdiameter plate and helps keep portion sizes in check. When you find out you have diabetes there are so many things to learn. If it does, continuing with a plantbased diet may be a great option for you. Pi ct u r es shown on t r ef l c ta c u a l p o t i o n s s i z e s. The american diabetes associations create your plate guide makes it easy to create a balanced meal. Carbs found in starches, fruit, vegetables, dairy foods, and.
Talk with your health care team about your personal meal plan. My plat eplanner northshore university healthsystem. Eating plan for type 2 diabetes this eating plan is low in refined grains and sugar, low in saturated and trans fat and high in fibre. You dont have to count anything or read long lists of foods. If you have pre diabetes, your body does not use insulin well which leads to high blood sugar. Diabetes plate method plate planner fill 12 of your plate with nonstarchy vegetables.
A meal plan is your guide for when, what, and how much to eat to get the nutrition you need while keeping your blood sugar levels in your target range. Basic diabetes meal plan diabetes meal planning starts with eating a wellbalanced diet that includes carbohydrates carbs, protein, and fat. Nuts, avocados, and plantbased oils like olive, peanut and safflower oils to name a few provide you with healthy fats. Talk with your doctor about recognizing the signs and symptoms of low blood sugar and high blood sugar and what to do if you experience it.
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. It can raise your risk for diseases like diabetes, heart disease, and some cancers. Fill 14 of your plate with lean meat, chicken, or fish. Meal planning guide 1600 calorie this meal planning guide is based on the exchange system, which groups foods into categories such as starches, fruits, vegetables, milk, meats and meat substitutes, and fats. Meals made easy for diabetes oregon health authority. Add other portions as needed to round out your meal plan. Choosing healthy foods can help you control your blood glucose. Gestational diabetes meal planning gestational diabetes mellitus gdm is diabetes that is diagnosed during pregnancy among women who do not clearly have diabetes when they are not pregnant. Until then, use this basic meal planning information for guidance. Healthy food choices for people with diabetes what can i eat. Include both carb and noncarb food groups each meal. Once youre used to the plate method, meals can get even healthier. Longterm high blood sugar can cause damage to your eyes, kidneys, nerves, heart, and blood vessels.
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