For people with diabetes, planning a menu is an important step in controlling blood sugars. Monitoring carbohydrate intake and eating consistently from meal to meal and day to day can help with diabetes control. The amount of carbohydrates and calories required vary from person to person depending on age, gender, height and weight. On a 1,800 to 2,000 calorie diabetic diet for an average adult, most menus require about three or four servings, or 45 to 60 g, of carbohydrates at each meal with one serving at snacks. Consulting with a registered dietitian can help you determine a specific meal plan for your needs and provide you with the tools required to develop your own customized menu.
Breakfast
Breakfast is an important meal, and it can set the pace for how you will eat during the rest of the day. Start breakfast with a combination of protein and carbohydrates, such as an egg white omelet or scrambled egg substitute with 1 tbsp of low-fat cheese paired with two pieces of whole wheat toast and a small piece of fresh fruit. For those who prefer a cold breakfast, try ¾ cup of unsweetened cereal topped with 1 cup of fresh berries and 1 cup of skim milk. Add a small handful of almonds or walnuts to boost the protein content.
Lunch
As with breakfast, a combination of three or four servings of carbohydrates paired with some protein and a little fat results in a well-balanced meal aimed at controlling blood glucose levels. A sample lunch may include 2 cups of tossed salad topped with 3 oz. of grilled chicken, 2 tbsp. baked croutons and 1 tbsp. low-fat dressing. Add five wheat crackers and a small apple on the side to meet your carbohydrate needs. Another lunch option is a grilled turkey burger on a whole wheat bun topped with lettuce, tomatoes, onions, mustard and/or catsup. Add a cup of cubed watermelon for dessert for a delicious, summery meal.
Dinner
Pair 3 to 4 oz. of lean meat, such as grilled fish, baked chicken or roast pork with 2/3 cup of a high-fiber starch such as brown rice or wheat pasta or ½ of a sweet potato. Add a cup of non-starchy cooked vegetables, such as spinach, green beans, broccoli, summer squash or carrots. A small wheat dinner roll can also be included in the meal. Sugar-free gelatin or ice pops are "free" desserts if you are looking for something sweet to finish off the meal.
Snacks and Beverages
One serving of carbohydrate paired with a small amount of protein makes for an ideal snack. Examples include three squares of graham crackers with 1 tbsp. of peanut butter, four whole wheat crackers with 1 oz. of low-fat cheese, ½ cup of low-fat cottage cheese with ½ cup canned peaches packed in water or natural juice and 1/3 cup hummus with baby carrots and celery sticks. Beverages consumed with meals and snacks and throughout the day should be calorie-free, such as water, diet powdered drink mixes and diet soda. Coffee and teas can be sweetened with an artificial sweetener.
