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.
Here are seven tips to get you meal planning today:
1. Go for unprocessed options.
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.