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. 28 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.
Living Well with Diabetes
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