It is estimated that more than 300 million people around the world have diabetes, according to the International Diabetes Federation. Diabetes is characterized by elevated blood sugars due to an inability to make or properly use insulin. Insulin is a hormone responsible for getting sugar from the bloodstream into your cells for fuel. Most of the food you eat is turned into sugar. Controlling the amount of food you eat following a calorie-controlled meal plan can help you manage your blood sugars and your diabetes.
Diet Basics
How much you need to eat each day depends on your age, sex, weight, height and activity level. Talk to your doctor or dietitian to determine your individual calorie needs. A 1,600 to 2,000 calorie meal plan can help larger women and men lose weight, and healthy active men and women maintain weight. When following a calorie-controlled diet, you need to eat a variety of food from each food group to make sure you meet all of your nutrient needs. A balanced 1,600 to 2,000 calorie meal plan includes eight servings of starch, four servings of vegetables, three servings of fruit, two servings of milk, 4 to 6 oz. of meat or meat alternatives and four servings of fat. For better blood sugar control, divide your food portions evenly between three meals. Eating the same amount of food at around the same time each day can help keep your blood sugars consistent.
Breakfast
Your breakfast meal should contain two servings of starch, one serving of fruit, one serving of milk and one serving of fat. A sample meal may include 3/4 cup of whole grain ready-to-eat cereal with 1 cup of nonfat milk, a small banana and one slice of whole wheat toast with 1 tsp. of margarine. Starches, fruit and milk contain carbohydrates. Carbohydrates in food raise your blood sugar levels. But not all carbohydrates have the same effect on your blood sugar. The glycemic index ranks how these carbohydrates effect your blood sugar. Foods with a high glycemic index -- doughnuts, white rice and white bread -- cause a rapid rise in your blood sugar, while foods with a low glycemic index -- oranges, milk and whole grain bread -- take your body longer to digest causing a more gentler rise in blood sugar. For better blood sugar control, make most of your fruit, milk and starch choices low glycemic.
Lunch
Your diabetic lunch should include three servings of starch, two servings of vegetables, one serving of fruit, one serving of milk, 2 to 3 oz. of meat or meat alternatives and one serving of fat. A sample meal may consist of chicken salad sandwich made with 2 to 3 oz. of diced chicken breast mixed with 1 tbsp. of low-fat mayonnaise served on two slices of whole wheat bread. Serve your lunch meal with 2 cups of salad greens with 1 tbsp. of fat free salad dressing, five whole grain crackers, a small apple and one 8 oz. container of fat-free, sugar-free yogurt.
Dinner
Your calorie-controlled dinner meal should consist of three servings of starch, two servings of vegetables, one serving of fruit, 2 to 3 oz. of meat or meat alternatives and two servings of fat. A sample diabetic meal may include 2 to 3 oz. of grilled shrimp served with a medium-sized baked potato with 1 tsp. of margarine, a small dinner roll, 1 cup of green beans sauteed in 1 tsp. of olive oil and 1 1/4 cup of fresh whole strawberries.
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