Chapter 3: Creating a Meal Plan
If You Drink Alcohol
Drinking alcohol can lower your
blood glucose level. It can affect
you up to 24 hours after drinking.
Never drink when your blood
glucose is low or on an empty
stomach! And be aware that
alcohol adds calories. You may
have to adjust your meal plan
if you decide to have a drink.
Ask your health care provider
or pharmacist if any of the
medications you take interact with
Eating Away From Home
You may not always have control over what is available to eat or
how it’s prepared. But you can choose which foods to eat and how
much to eat at once. You can follow your meal plan, even when
you eat away from home.
At a Restaurant
At restaurants, use the following tips to help you stick to
your meal plan:
• Ask how food is prepared. Avoid fried or breaded
foods, or ones sautéed in butter or cream.
• Ask if sauces and dressings can be served on the side,
and use them sparingly.
• Most restaurants serve large portions. Eat half your
meal and take the rest home.
• At a buffet, remember the portion-size plate diagram
on page 25. Devote at least half your plate to
vegetables and green salad, and ¼ each to starch and
• Split a dish or dessert with a friend or family member.
• Skip the bread or chips basket before the main meal.