[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2016\/04\/diabetes-meal-planning-101\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2016\/04\/diabetes-meal-planning-101\/","headline":"Diabetes Meal Planning 101: Tips for a Balanced Diet","name":"Diabetes Meal Planning 101: Tips for a Balanced Diet","description":"Diabetes meal planning starts with eating a well-balanced diet. Check out our meal planning tips, foods you should choose, and a sample diabetes diet menu.","datePublished":"2016-04-03","dateModified":"2022-05-17","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/endocrinology-regions","name":"Endocrinology","url":"https:\/\/www.upmc.com\/services\/endocrinology-regions","sameAs":"https:\/\/share-dev.upmc.com\/endocrinology\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/03\/diabetes-meal-planning-1.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/03\/diabetes-meal-planning-1.jpg","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2016\/04\/diabetes-meal-planning-101\/","about":["Living and Wellness","Nutrition"],"wordCount":1100,"keywords":["diabetes","meal planning"],"articleBody":"Diabetes meal planning starts with eating a well-balanced diet that includes carbohydrates (carbs), protein, and fat.Carbs are found in starches, fruit, vegetables, milk, yogurt, and sweets. They turn into sugar (glucose) in the body. The body needs carbs for energy. Therefore, it’s important to eat,Eating too many carbs can raise blood glucose levels too high, but it’s important not to cut out these foods completely. Eating too few carbs may cause your blood glucose to go too low. Therefore, it’s important to eat.A moderate amount of carbs at each meal, combined with a balanced intake of protein and fat, helps\u00a0your blood glucose stay in a healthy range.The number of servings for people with diabetes is:Women with diabetes should have about three to four carb choices per meal.Men with diabetes should have about four to five carb choices per meal.Both men and women can have one to two carb choices for an evening snack.Use these Eat Smart: Picture Your Plate guidelines for healthy meal planning and portion control.Healthy Eating Tips for People with DiabetesEat three well-balanced meals a day and a small snack at night. Each meal should contain both carbs and protein. When planning meals, select a variety of foods from each food group and watch your portion sizes.Do not skip meals. It’s best to space meals four to five\u00a0hours apart.Increase your fiber intake. Choose whole grain 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 three grams of fiber per serving.Reduce fat intake by baking, broiling, and grilling your low-fat foods.Stay active. Your blood glucose level will improve if you keep active. Check with your doctor before starting an exercise or walking program.Lose weight. If you’re overweight, losing weight gradually \u2014 even a small amount (five to 10 pounds) \u2014 can help improve your blood glucose level.Check with your doctor or dietitian about alcohol intake if you’re taking medicine for your diabetes.Read “Nutrition Facts” labels. Sugar-free products may still contain carbs.Limit your intake and portion sizes of these high-sugar foods to two or three times a week or less:Cakes, pies, and cookiesCandyJelly, jam, and preservesRegular ice cream, sherbet, regular and frozen yogurt, fruit ices, and popsiclesSugar coated cereals, granola, breakfast or snack barsDried fruit, fruit roll-ups, candied fruitIced sweet breads, coffee cakes, breakfast rolls, and donutsAvoid the following:Table sugar, honey, molasses, and syrupRegular soft drinks, fruit drinks (canned or concentrated), and drink mixes with sugar addedMilkshakes, chocolate milk, and hot cocoa mixCanned fruits with heavy syrupDiabetes Meal Plan: Foods to ChooseStarchesOne serving = 15 grams of carbs.Foods to chooseServingsWhole-grain breads, rolls, muffins, or bagelsWhole-wheat pasta, brown rice, noodlesOatmeal and bran cerealsStarchy vegetables (peas, corn, Lima beans, and potatoes)Dried beans (kidney beans, lentils, baked beans)Soup (broth and cream style)Popcorn, pretzels, graham crackers, and vanilla wafers1 slice of bread1 small roll or muffin1\/2 bun1\/2 small bagel or English muffin1\/3 cup of cooked pasta, rice, or baked beans1\/2 cup hot or ready-to-eat cereal1\/2 cup starchy vegetables4 large or 6 small crackers1 cup of soup3 cups of popcorn3 graham cracker squares3\/4 cup unsweetened, dry cereal3 cups light or low-fat popcornFruitsOne serving = 15 grams of carbs.Foods to chooseServingsFresh fruitUnsweetened fruit juiceCanned fruit in natural juice or water1\/2 cup water-packed fruit1\/2 medium banana1 small piece of fruit (size of a tennis ball)1\/2 cup of fruit juice1 cup fresh fruitVegetables (non-starchy)One serving = 5 grams of carbs. Eat a minimum of two to three\u00a0servings per day.Foods to chooseServingsAny cooked or raw non-starchy vegetables1\/2 cup cooked vegetables1 cup raw vegetablesMilk and dairyOne serving = 12 grams of carbs.Foods to chooseServingsFat-free or 1 percent milkLow-fat buttermilkLactose-reduced or lactose-free milkPlain soy milkLight yogurt1 cup milk6 ounces light yogurtSweets, desserts, and other carbsOne serving = 15 grams of carbs.Foods to chooseServingsSugar-free pudding, custard, low fat ice cream, or sherbetSmall cookiesFrozen juice barGingersnaps or small sugar-free cookies1\/2 cup sugar free dessert2 to 3 small cookies2-inch square piece of cake1\/8 of 9-inch pie1\/2 to 1 small ice cream barProtein, Fats, and Other Foods for DiabeticsProtein: meat and meat substitutesOne serving = 0 grams of carbs.Recommended number of servings:Breakfast = 0 to one serving (1 ounce)Lunch and dinner = three servings (3 ounces) for women and four servings (4 ounces) for men. Three ounces of meat is roughly equal to the size of a deck of cardsFoods to chooseServingsLean meat, skinless poultry, fishEggs, egg substitutesLow-fat cheese, cottage cheesePeanut butterTofuDried beans1 ounce of lean meat1 egg1\/4 cup tuna fish or cottage cheese1 slice of cheese1 tablespoon of peanut butterFatsOne serving = 0 grams of carbs. Eat one to two servings per meal.Foods to chooseServingsMargarineCanola or olive oilLight mayonnaiseReduced-fat salad dressingReduced-fat cream cheese and sour creamPeanuts, almonds, walnuts, pecans1 teaspoon oil, margarine, butter, or mayonnaise2 teaspoons gravy1 tablespoon light mayo or margarine2 tablespoons reduced-fat dressing6 to 10 nutsOther food and drink choices for a diabetes meal planEat three servings per day.Unlimited foods and drinksLimited foods: 1 piece or 1 tablespoonSugar-free popsiclesSugar-free Jell-O\u00aeDiet soda, diet club sodaSugar-free drink mixesRegular or decaf coffee and teaArtificial sweetenersSugar-free hard candy and gumLow-sugar jellyLight syrupWhipped toppingFat-free cream cheese1 cup raw vegetablesSample Menu for a Diabetes DietBreakfast1\/2 medium banana = 1 carb1\/2 cup cooked oatmeal = 1 carb1 slice whole-wheat toast = 1 carb1 scrambled egg or egg substitute = 1 protein1 teaspoon margarine = 1 fat, and sugar-free jelly1 cup milk (skim or 1 percent) = 1 carbCoffee or teaArtificial sweetenerLunchTurkey sandwich: 2 slices whole wheat bread = 2 carbs. 3 ounces of turkey = 3 proteins Lettuce and tomato = free vegetables1 tablespoon light mayonnaise = 1 fat1\/2 cup sugar-free pudding = 1 carb1 apple = 1 carbUnsweetened iced tea with lemonArtificial sweetenerDinner3 ounces of sliced roast beef = 3 proteins1 cup whipped potatoes = 2 carbs1 teaspoon margarine = 1 fat1\/2 cup corn = 1 carb1\/2 cup broccoli = free vegetableTossed salad = free vegetable. 2 tablespoons reduced-fat salad dressing = 1 fat1\/2 cup peaches packed in own juices = 1 carbCoffee or teaArtificial sweetenerSnack6 ounces of light yogurt = 1 carbMore Diabetes ResourcesFind diabetes support resources and classes near you at the UPMC Diabetes Education and Support Center. You can also learn about diabetes treatment or make an appointment at theUPMC Department of Endocrinology."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2016","item":"https:\/\/share-dev.upmc.com\/2016\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"04","item":"https:\/\/share-dev.upmc.com\/2016\/\/04\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Diabetes Meal Planning 101: Tips for a Balanced Diet","item":"https:\/\/share-dev.upmc.com\/2016\/04\/diabetes-meal-planning-101\/#breadcrumbitem"}]}]