Diet Meal Plan

What foods can I eat?

Do not worry that you will not be able to enjoy your foods if you have diabetes. You can still eat your favourite foods, but you might need to eat smaller portions or enjoy them less often. 

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

The food groups are

Vegetables

Non-starchy: includes broccoli, carrots, greens, peppers, and tomatoes 

Starchy

includes potatoes, corn, and green peas

Fruits

Includes oranges, melon, berries, apples, bananas, and grapes

Grains

At least half of your grains for the day should be whole grains includes     

wheat, rice, oats, cornmeal, barley, and quinoa. Examples: bread, pasta, cereal, and tortillas

Proteins

Lean meat,  Chicken without the skin, Fish, Eggs, nuts and peanuts, dried beans and certain peas, such as chickpeas and split peas, meat substitutes, such as tofu, Dairy-non fat or low fat milk or lactose-free milk if you have lactose intolerance, yogurt, cheese 34

What foods to avoid?

  • Foods and drinks to limit include
  • Fried foods and other foods high in saturated fat and trans fat
  • Foods high in salt, also called sodium
  • Sweets, such as baked goods, candy, and ice cream
  • Beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks
  • Drink water instead of sweetened beverages. Use a sugar substitute in your coffee or tea.
  • If you drink alcohol, drink moderately-no more than one drink a day if you are a woman or two drinks a day if you are a man.34

When to eat and how much to eat?

Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day.
Eating the right amount of food will also help you manage your blood glucose level and your weight.34 

Food exchange list for Diabetics

The exchange list is a tool to help you plan healthy meals and snacks. To add variety to your diet, you can substitute certain foods for other foods in the same group. Some examples are listed here.36

Food Group

Fruit (each serving contains about 15 grams carbohydrates)

Vegetable (each serving contains about 5 grams carbohydrates)

Starch (each serving contains about 15 grams carbohydrates)

Sugar, honey, molasses

Milk (does not include cream, yogurt or cheese) Meat

Fat (includes nuts, seeds and small amounts of bacon and peanut butter)

You can have...

1 small or medium piece of fresh fruit

1 cup raw vegetables

1 slice or ounce bread

1 teaspoon

1 cup of cow’s milk (low fat)

1 ounce meat, fish, poultry, cheese or yogurt

1 teaspoon oil, butter or margarine

You can have...

1/2 cup fruit juice, or canned or chopped fruit

1/2 cup cooked vegetables or vegetable juice

1/2 cup pasta, cereal, starchy vegetable

4 grams carbohydrates

12 grams carbohydrates and 8 grams protein

1/2 cup dried beans

5 grams fat

Diabetes meal plate 37

The Diabetes Plate Method is the easiest way to create healthy meals that can help you manage your blood sugar levels. Using this method, you can create perfectly portioned meals with a healthy balance of vegetables, protein, and carbohydrates—without the need to count, calculate, weigh, or measure.

The size of plate helps in determining the size of food portions, so you want to start with a reasonably sized plate- atleast 9 inches across

 

1: Fill half your plate with non-starchy vegetables

Non-starchy vegetables are low in carbohydrate, so they do not raise blood sugar very much. They are also high in vitamins, minerals, and fiber, making them an important part of a healthy diet. Filling half of your plate with non-starchy vegetables means you will get plenty of servings of these superfoods.
 
Examples of non-starchy vegetables:
Asparagus, Broccoli or Cauliflower, Brussels Sprouts, Cabbage 
Carrots, Cucumber, Mushrooms, Green beans, pea pods , Peppers such as bell peppers and hot peppers, Salad greens and other salad mixes, Tomatoes 37
 

2. Fill one quarter of your plate with lean protein foods

Foods high in protein such as fish, chicken, lean beef, soy products, and cheese are all considered “protein foods.”
Protein foods (especially those from animal sources) usually contain saturated fat, which may increase your risk of heart disease. Lean proteins are low in fat and saturated fat, making them a healthier choice. 
Keep in mind that some plant-based protein foods (like beans and legumes) are also high in carbohydrates.
 
Examples of lean protein foods include:
Chicken, turkey, and eggs, Fish like salmon, cod, tuna, Shellfish like shrimp, scallops, clams, mussels, or lobster, Lean beef cuts  
Lean pork cuts  , Cheese and cottage cheese, Plant-based sources of protein:, Beans, lentils, Nuts and nut butters, Plant-based meat substitutes37

3. Fill one quarter of your plate with carbohydrate foods

Foods that are high in carbohydrate include grains, starchy vegetables, beans and legumes, fruit, yogurt, and milk. These foods have the greatest effect on blood sugar.
Limiting your portion of carbohydrate foods to one quarter of your plate can help keep blood sugars from rising too high after meals.
 
Examples of carbohydrate foods:
Whole grains such as brown rice, oats/oatmeal, popcorn, quinoa and whole grain products (bread, pasta, tortillas)
Starchy vegetables such as green peas, plantain, potato, pumpkin, and sweet potato/yam
Beans and legumes 
Fruits and dried fruit
Dairy products like milk, yogurt, and milk substitutes (i.e. soy milk) 37

4. Choose water or a low-calorie drink

Water is the best choice because it contains no calories or carbohydrates and has no effect on blood sugar. 
 
Other zero- or low-calorie drink options include:
Unsweetened tea (hot or iced)
Unsweetened coffee (hot or iced)
Club soda
Flavoured water without added sugar
Diet soda or other diet drinks37 
 
But there is not an ideal percentage of calories from carbohydrate, protein, and fat for all people to prevent diabetes; therefore, macronutrient distribution should be based on an individualized assessment of current eating patterns, preferences, and metabolic goals.38 

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