Meal Planning for people affected by diabetes
Meal planning is as individual as you are. Be sure to consult your doctor and other members of your diabetes care team, such as your certified diabetes educator (CDE), nutritionist or dietitian, before making any changes to your current plan.
However, there are some general tips that apply to everyone:
Portion size
The amount of food you eat is important for diabetes management. Portion sizes are different for everyone, so what’s right for someone else might not be right for you.
Canada’s Food Guide(This link opens in a new window) suggests you plan your portions the following
way:
- Fill half your plate with vegetables and fruits – people with diabetes should choose more vegetables than fruit because most vegetables have less sugar
- Divide the other half of your plate between protein and whole grain foods
Portion size is an important part of weight loss. If you live with overweight or obesity, weight loss is
often the most effective way to help lower your blood sugar levels and reduce your risk of other health
problems. Be sure to talk to your doctor about the right approach for you.
Focus on eating healthy carbohydrates
It’s true that all carbohydrates (carbs) affect your blood sugar, but it is a myth that people with diabetes
are not “allowed” to eat any carbohydrate foods. The type and amount of carb you eat is what matters.
There are many healthy carbs that are good for you. Low-glycemic index foods(This link opens in a new
window) such as legumes, whole grains, and certain fruits and vegetables, can help control blood sugar,
protect you from heart disease and stroke, and make you feel full longer to help with losing weight.
Include more of these carbs in your diet.
Eat more whole foods and less highly processed foods
Highly processed foods(This link opens in a new window) are foods and drinks that are prepared with
excess sodium, sugar and saturated fat. Instead of highly processed foods, choose whole foods and
prepare most of your meals at home.
Choose more vegetables and fruit
At each meal and as a healthy snack, choose fresh, frozen or canned vegetables and fruits. They are all
healthy options. Eat whole or cut vegetables and fruits instead of drinking juices (fruit juice and fruit
juice concentrates are high in sugar).
Limit sugars and sweets
Limit regular pop, desserts, candies, jam and honey. The more sugar you eat, the higher your blood
sugar will be. Other sweeteners(This link opens in a new window) can be substituted with the guidance
of your doctor and health care team.
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