Diabetes Meal Planner

Diabetic patients can control their diabetes well by eating a diet that is specifically tailored to them. Your doctor will probably give you a meal plan or some indication of what you should be eating, but many newly diagnosed diabetics might despair at the idea of having to alter their eating plans entirely. Diabetic meals don’t have to be boring meals, and with a little bit of imagination, you can still eat delicious food. You’ve just got to give yourself time to plan your meals for the day or for the week.

One thing I would say is that you should steer clear of diabetic jam and chocolate unless your doctor tells you that it’s okay for you to eat those things. They often still have high amounts of calories and sugar, as well as loads of carbohydrates that can cause your blood sugar to spike and drop.

In general, you should be aiming for 220 grams of carbohydrates per day, and you should be eating a small portion of carbohydrate at every meal.

Breakfast

Try eating a wholegrain breakfast cereal. There are some wonderful new breakfast cereals that actually have a lot of flavor – just make sure not to buy any that contain chocolate or honey. Special K cereal is often a good choice, as are wholegrain corn-flakes or wholegrain porridge. Use semi-skimmed milk to take in some good fats and calcium.

You should also try wholegrain toast/rolls/bread with 1 tsp. low fat sunflower spread. This contains healthy oils for your heart, and the whole grains are excellent for regulating your blood sugar. You could also serve a small portion of low fat cottage cheese on your toast or try some grilled bacon with the fat trimmed off.

Just remember to make your breakfast full of good carbohydrates and low fat calcium products. You could also include half an apple or half of a small banana on top of your cereal or toast.

Lunch

Remember that lunch should be a light meal that shouldn’t weigh you down too heavily. Some excellent choices include a large salad made of salad leaves, cucumber, tomato, hard-boiled egg and some very lean ham, a homemade vegetable soup using any vegetables excluding sweet corn and peas, and a whole meal sandwich made using turkey breasts and 1 tbsp. of low fat mayonnaise.

You could also have a jacket potato with baked beans and low fat cheese or egg mayonnaise made with low fat mayonnaise. Follow this up with a low fat flavored yoghurt and a piece of fruit – something like a handful of blueberries or an orange would be delicious.

Dinner

Your main meal should be filling and it should pretty much keep you going until you go to sleep. Don’t eat it any later than 6pm.

Try a baked chicken breast with homemade chips made with 1 potato and 1 tsp. of olive oil. You could also try some baked fish or some lean beef – try making your own burgers if you like them!  A spaghetti bolognese would be an excellent choice for dinner, as would a homemade chilli con carne with rice or a homemade chicken curry made with tomatoes rather than coconut milk.

Snacks

From time to time you may need to eat a snack between meals. A piece of fruit is entirely appropriate for this, as is a diet yoghurt, a few whole meal crackers spread with cottage cheese, a slice of whole meal toast with 1 tsp. low fat sunflower spread and a whole meal scone with 1 tsp. sunflower spread.

You should really be aiming to eat a portion of carbohydrates at every meal, as well as protein (but not as a snack after 6pm as it will keep you awake), low fat diary, a small portion of fruit and a portion of vegetables. You can make pretty much any meal work using those principles – just remember to give yourself time to plan your meals and to stick to whole grain carbohydrates rather than white carbohydrates. For more information, see your doctor.