3. 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.
READ: Grocery Shopping With Diabetes Starts With These 4 Tips
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.