Chapter 3: Creating a Meal Plan
Planning Your Meals
You’ll work with a dietitian to design a meal plan. Your plan needs to fit
with your eating habits and schedule. Planning what and when you eat
helps keep your blood glucose in your target range. Aim to eat foods
from all the food groups every day.
Eat From All the Food Groups
Eating from all the food groups gives your body the nutrients it needs
to work properly. The six food groups are: grains, vegetables, fruits,
proteins, dairy, and oils. Work with the dietitian to include a variety
(many types) of foods from each group. Variety can keep you from
getting bored with your plan.
If You Want to Lose Weight
If you want to lose some weight, reduce the
amount of calories you take in. Reducing your
portion sizes will help (review the plate method on
page 25). Two more ways to cut calories are eating
less fat and drinking fewer sugary beverages:
• Cut fat by using only small amounts of liquid oil
How Often Should You Eat?
When it comes to blood glucose control, when you eat is as
important as what you eat. You may want to eat several small
meals spaced evenly through the day to stay in your target range.
Pay attention to what keeps your blood glucose steady. And don’t
eat most of your food at one time. Doing so can cause your blood
glucose to rise too high or fall too low.
for cooking (instead of butter, shortening, or
lard). Avoid packaged foods with trans fats.
• Reduce the amount of regular soda, sports drinks,
and fruit juice that you drink. Instead, drink
plenty of water and other sugar-free liquids.