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Basic Diabetes Meal Plan
Diabetes meal planning starts with eating a well-balanced diet that includes carbohydrates (carbs), protein, and fat. These nutrients turn
into sugar (glucose), which gives energy. Carbs (found in starches, fruit, vegetables, dairy foods, and sweets) raise blood glucose more
than the other nutrients. Eating too many carbs can raise blood glucose levels, but you should not cut out these foods. Eating too few
carbs may cause your blood glucose to go too low. Eating a moderate amount of carbs at each meal, with a balanced intake of protein
and fat, will help your blood glucose stay in a healthy range. Here are some tips to get you started. Your dietitian will give you more
specific information when you meet with him or her.
Limit your intake of high-sugar foods to 2 or 3 times a week or less. These include:
cakes (frosted, layer, plain), pies, and cookies
candy (hard tack, chocolate, nougats, etc.)
jelly, jam, and preserves
table sugar, honey, molasses, and syrup
regular ice cream, sherbet, regular and frozen yogurt, fruit ices, and Popsicles
regular soft drinks, fruit drinks (canned or concentrated), and drink mixes with sugar added
milkshakes, chocolate milk, hot cocoa mix
sugar coated cereals, granola, breakfast/snack bars
canned fruits with heavy syrup, dried fruit, fruit roll-ups, candied fruit
iced sweet breads, coffee cakes, breakfast rolls, and donuts
Eat 3 well-balanced meals a day and a small snack at night. Each meal or snack should contain protein. When planning meals,
select a variety of foods from each food group, and watch your portion sizes.
Increase your fiber intake. Choose wholegrain breads and cereals. Eat plenty of vegetables, and choose whole fruits instead of
fruit juices. When you look at food labels, look for products that contain at least 3 grams of fiber per serving.
Do not skip meals. Try to eat around the same time each day. Meals are best spaced 4 to 5 hours apart.
Reduce fat intake by baking, broiling, and grilling your foods, and using some low-fat foods. Be careful when selecting low-fat
foods; many are high in sugar.
Stay active. Your blood glucose level will improve if you keep active. Check with your doctor before beginning an exercise or
walking program.
Lose weight if you are overweight. Losing weight gradually, even a small amount of weight (5 to 10 lbs.) can help improve your
blood glucose level.
Read “Nutrition Facts” labels. Sugar free products may contain the same amount of calories as regular products and still contain
carbohydrates.
Carbohydrates
Recommended Foods
Recommended Number of Servings
Starches
(1 serving = 80 calories and 15 grams
carbohydrates)
1 serving =
1 slice of bread
1 small roll or muffin
1/2 bun
1/2 small bagel or English muffin
1/3 cup of pasta or rice
1/2 cup hot or ready-to-eat cereal
1/2 cup starchy vegetables
4 large or 6 small crackers
1 cup of soup
3 cups of popcorn
3 graham cracker squares
3/4 cup unsweetened, dry cereal
3 cups "lite" or low-fat popcorn
whole-grain breads,
rolls, muffins, or bagels
pasta, rice, noodles
oatmeal and bran
cereals
starchy vegetables
(peas, corn, lima beans,
and potatoes)
dried beans (kidney
beans, lentils)
soup (broth and cream
style)
popcorn, pretzels,
graham crackers, and
vanilla wafers
3- 4 servings per meal (no more than 8-12 per day)