A meal plan is your guide for when, what, and how much to eat to get the nutrition you need while keeping your blood sugar levels in your target range. Eating about the same amount of carbs at each meal can help. Carbs, protein, fat, and fiber in food all affect your blood sugar in different ways. Carbs can raise your blood sugar faster and higher than protein or fat. For more information, see Carb Counting. Keeping track of how many carbs you eat and setting a limit for each meal can help keep your blood sugar levels in your target range. Work with your doctor or dietitian to find out how many carbs you can eat each day and at each meal, and then refer to this list of common foods that contain carbs and serving sizes. Another way to manage the carbs you eat is using the glycemic index external icon GI. The GI ranks carbs in food from 0 to according to how much they affect blood sugar. Low GI foods are more slowly digested and absorbed by your body, so you stay full longer. High GI foods are digested and absorbed more quickly.
Quick Lunch Ideas. Updated December 13, Make your calories count with these nutritious foods. Envision your plate. September 14, Many people with diabetes may be aiming to lose weight or prevent weight gain. Find out more about how peanut butter affects blood sugar Snack : 1 cup low-fat plain Greek yogurt mixed with half a small banana. And if you need to lose weight, you can tailor it to your specific goals. Bone health for life: Health information basics for you and your family.
Eating a diabetes-friendly diet can help keep your blood sugar levels under control. But it can be difficult to stick to a regular meal plan — unless you have a plan in place. Check out these 21 delicious, diabetes-friendly recipes to use for breakfast, lunch, and dinner. Remember to stay within your carbohydrate allowance by noting the carb content and serving size of the recipes. Also, be sure to balance your meals with lean protein and healthy plant fats. This may sound too decadent for breakfast, but paired with scrambled egg whites, it can fit into a diabetes-friendly meal plan.