If you’re one of the 29.1 million Americans living with diabetes - 13.2 percent of these being Black, meal planning could be one of your most prized tools for keeping your health in check. According to the American Diabetes Association, sticking to a meal plan that can keep your blood glucose, blood pressure, cholesterol, and weight intact by helping to maintain the right blood glucose levels.
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Here are seven tips to get you meal planning today:
1. Go for unprocessed options.
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When choosing ingredients for your meals, always choose the unprocessed options. Processed foods include many extra chemicals, such as advanced glycation endproducts (or AGEs) which cause resistance to insulin.
2. Build in variety.
Although many people stick with meals and eating habits with which they feel comfortable, there’s no need to eat the same meals and snacks each day. Eating a variety of foods also contributes to overall health and helps with other common illnesses such as heart disease and stroke. Integrate vegetables, whole grains, fruits, non-fat dairy products, beans, lean meats, poultry, and fish into your meals throughout the week.
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READ: 7 Diabetes Management Plan Essentials3. Plan for the whole family.
Although it’s extremely beneficial, meal planning may look like a daunting task, but it doesn’t have be time-consuming. Find meals and snacks that your entire family enjoys and save time by putting everyone in your household on the same plan. That way, you’re not buying something separate for yourself and you’re contributing to everyone’s overall health.
4. Consider carbohydrate counting.
About half of your calories should come from carbohydrates if you have type 2 diabetes. Ideally, you want to divide this amount up so that you consume the same amount at each meal — 45 to 60 grams of carbohydrate is an average goal. This refers to the total carbohydrate, which includes starches, sugars, and fiber.
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5. Check out the Plate Method.
The Plate Method is an easy way to help you plan your meals by allowing you to envision what’s on your plate. Using a 9-inch plate, fill ½ of the plate with non-starchy vegetables, ¼ with lean meat, and ¼ with a starchy vegetable or whole grain. Then, add a serving of fruit or dairy on the side.
6. Plan in time.
To keep blood sugar levels from dipping or spiking, you shouldn’t go too long without eating. Plan snacks for in-between meals such as apples and pears, yogurt, or whole gain toast with peanut butter.
7. Carry backups.
Backup snacks can come in handy when unexpected changes in your schedule keep you occupied in a task longer than you expected. Keep snacks on hand or nearby (in your desk drawer at work, in your car, in your bag) to ensure you’re never without one when you need it. Walnuts, pistachios, whole gain crackers, and popcorn are all good options that don’t need any prep and don’t need to be refrigerated.
For more healthy living resources for diabetics, click here.
