If you have diabetes, you need to monitor your intake of carbohydrates carefully to control your blood sugar. Choose small amounts of protein foods and fat, as well, to ensure a nutritionally-balanced diet. Eat regular meals every 3 to 4 hours, dividing your carbohydrate intake evenly between these. A diabetes educator or registered dietitian can provide expert guidance to help you devise a personalized meal plan.
Background
Counting carbohydrates is a meal planning technique that helps control blood sugar levels by monitoring the amount of carbohydrates you consume. Consistency and timing of meals and snacks is integral to achieving optimal glycemic control, as well. Breads and cereals, fruits, vegetables and milk foods all contain carbohydrates. One serving of carbohydrate, often referred to as a "carb choice," contains 15 grams of carbohydrate. This is approximately equal to a slice of bread, a small piece of fruit, 1 cup of milk or 1/3 cup cooked pasta. The number of carb choices you need at each meal is determined by your weight, physical activity level, diabetes medications and blood glucose goals. Most women need 3 to 4 carb choices per meal with 1 or 2 carb choices for between meal snacks. Men commonly need more -- 5 or 6 choices per meal with at least two for snacks. Accurate portion size determination is essential to ensure correct carbohydrate intake.
Tips for Planning Meals
For a simple guide meal planning guide, visualize your dinner plate. Non-starchy vegetables such as lettuce, broccoli or carrots should comprise approximately half. One quarter should contain a protein food, such as beef, chicken or fish. A 3 to 4-oz. portion is usually sufficient. The remaining quarter should be a high fiber carbohydrate food such as whole grain bread, rice or pasta.
Sample Meal Plan
For nutritional adequacy, choose a variety of foods each day. A sample meal plan could include for breakfast, whole wheat waffles with sugar-free syrup, scrambled egg substitute, low fat milk and coffee or tea with sugar-substitute. Lunch could be lentil soup, whole wheat crackers, a fresh green salad with low fat dressing, a small orange and a diet soda. Mid-afternoon enjoy graham crackers and peanut butter with a glass of low fat milk. For dinner, select baked chicken, brown rice, carrots and peas, sliced tomatoes and a small apple. End the day with an evening snack of air-popped popcorn.
Shopping Tips
Before going to the grocery store, spend some time planning your meals for the week. Write out a list of food and ingredients needed and use this as your buying guide. Remember to shop after eating a meal, as grocery shopping on an empty stomach can often lead to unhealthy impulse buys. Take time and read food labels carefully prior to making your selections. Labels contain information on carbohydrate content, as well as sugar, fat and protein and other nutrients. Avoid foods that are high in simple sugars and refined carbohydrates, as these tend to be low in overall nutritional quality.
