Managing Diabetes
Planning
Healthy
Meals
Topics
• Why a Meal Plan?
• How do carbohydrates fit into a
meal plan?
• Which fats are healthiest?
• How to “Rate Your Plate”
Your Meal Plan
Your Meal Plan Helps You
• Reach your blood glucose, blood
pressure and cholesterol goals
(the ABCs)
• Lose weight or keep from gaining
weight
Your Meal Plan
Your Meal Plan
Helps You Choose
• What to eat
• How much to eat
• When to eat
Your Meal Plan
Your Meal Plan Should be Based
on
• What you like to eat and drink
• Your work schedule
• Your health status
• How many calories you need
• Your exercise schedule
Your Meal Plan
• A dietitian can help you develop a
meal plan specifically for you … no
two meal plans need to be alike
• Ask your health care provider to
refer you to a dietitian that
specializes in diabetes
Carbohydrates
• Are an important
part of a healthy meal
plan
• Raise blood glucose
levels the most
• Keeping the amount
consistent can help
you reach your blood
glucose goals
Carbohydrates
• Many meal plans include 3 to 4
carbohydrate servings at each meal
• Each carbohydrate serving equals
15 grams of carbohydrate
• Use carbohydrate tables and food
labels to learn more about serving
sizes
Carbohydrates
Serving size (15 grams of carbohydrate)
Apple: 1 small
Bagel: ¼ large
Banana: 1 small
Biscuit: 1
Bread: 1 slice
Cake (unfrosted):
2-inch square
Cereal: ¾ cup
Corn: ½ cup
Crackers (saltines): 6
Jelly or jam: 1 tablespoon
Milk: 1 cup
Orange juice: ½ cup
Pasta (cooked): 1/3 cup
Peas: ½ cup
Potato, mashed: ½ cup
Rice: 1/3 cup
Tortilla: 1
Reading Food Labels
Nutrition Facts
Serving Size: 1 cup (253 g)
Amount per serving:
Calories 260
Servings per container: 2
Calories from Fat 72
% Daily Value
Total Fat 8g
13%
Saturated Fat 3g
17%
Cholesterol 130mg
44%
Sodium 1010mg
42%
Total Carbohydrates 22g
Dietary Fiber 9g
Sugars 4g
Protein 25g
7%
36%
Choose Fats Wisely
• Eat less total fat, especially less
saturated fat and trans-fat. Both
raise LDL (bad) cholesterol.
• Choose the kinds of fats that can
help lower your cholesterol levels:
– Monounsaturated fats
– Polyunsaturated fats
– Omega-3 fatty acids
Choose Fats Wisely
Eat Less
• Saturated fats
• Trans fats
• Cholesterol
Many are “hard” or solid at room
temperature
Sources of Saturated Fat
• Meats
• Butter
• Whole milk
• Cream
• Cheese
• Lard and shortening
• Many baked goods
• Tropical oils such as
coconut and palm oils
Sources of Trans Fats
•Many baked goods like cakes, cookies,
donuts and muffins
•Many snack foods
•Many crackers
•Stick margarines
•French fries cooked in hydrogenated oils
Trans fat information is required on food
labels as of January 2006
Choose Fats Wisely
Eat More
• Monounsaturated fats
• Polyunsaturated fats
• Omega-3 fatty acids
Sources of Monounsaturated Fat
• Canola oil
• Nuts like almonds, cashews, pecans
and peanuts
• Olive oil and olives
• Peanut butter and peanut oil
• Sesame seeds
• Avocado
Sources of Polyunsaturated Fat
• Corn oil
• Cottonseed oil
• Safflower oil
• Soybean oil
• Sunflower oil
• Walnuts
• Pumpkin or
sunflower seeds
• Soft (tub) margarine
• Low-fat mayonnaise
Sources of omega-3 fatty acids
•Albacore tuna
•Rainbow trout
•Herring
•Sardines
•Mackerel
•Salmon
Using Food Labels
Butter
Saturated Fat: 7g
+ Trans Fat : 0g
Combined Amt:7g
Margarine, stick
Margarine, tub
Saturated Fat: 1 g
Saturated Fat: 2g
+ Trans Fat : 3g + Trans Fat : 0.5g
Combined Amt: 5g Combined Amt:1.5g
Review: Choose Fats Wisely
Eat More
• Monounsaturated fats
• Polyunsaturated fats
• Omega-3 fatty acids
Eat Less
• Saturated fats
• Trans fats
Cook with Less Fat
• Use a low-fat or fat-free way to
cook.
• Choose lean cuts of beef, pork and
skinless poultry.
• Choose low-fat dairy products.
• Substitute lower-fat items in your
recipes.
Wise Food Choices
Planning Healthy Meals
Rate Your Plate Goal:
•
•
•
•
¼ is carbohydrate
¼ is meat or meat substitute
½ is vegetables
May also add another carbohydrate
such as a glass or milk or a slice of
bread
Rate Your Plate
Meal Makeover
Review
• Why is a meal plan important?
• How do carbohydrates fit into
your meal plan?
• Which fats are the healthiest?
Which are not healthy?
• How can you “rate your plate”?
Your Action Plan
MY HEALTHY LIVING
ACTION PLAN WORKSHEET
CUTTING BACK ON CALORIES AND FAT
Place a check mark next to steps you'll try for cutting down on calories and fat.
I'll cut back on my usual serving sizes.
I'll order the smallest portion size when I'm eating out. Or I'll share an entree.
I'll try calorie-free drinks or water instead of regular soft drinks and juice.
I'll try low-fat versions of the foods I usually eat. I'll also check the
labels to make sure the calories are reduced.
 When cooking, I'll bake, broil or grill and use nonstick pans and cooking sprays.
 I'll eat more vegetables and whole grain foods.




Other steps I'll take to cut down on calories and fat are:
 _______________________________________________________
 _______________________________________________________
 _______________________________________________________
More Help
Diabetes Learning Center
• For people who are recently diagnosed with
diabetes, or those needing basic information.
• Online at diabetes.org/learningcenter
Recipes
Diabetes Learning Center
Diabetes Learning Center
Recipes
Recipes
For More Information
For more information on diabetes and
healthy eating, please call
1-800-DIABETES or visit diabetes.org
For More Information
Contact your local ADA at
1-888-DIABETES to learn about activities
and volunteer opportunities in your
community