Did you know that a diabetes meal plan can help meet the nutritional need? In this article, you will learn about diabetic meal plan and why a diet plan is important. You will also know which meal to include in the diet plan. Later on, you will learn how to prepare a free diabetes diet plan in the comfort of your living room.
A diet plan entails coming up with some strategies that entail having a selected meal as a way of controlling your glucose level.
Why is it Necessary To Have a Diabetes Diet Plan?
Your primary goal is to ensure that the glucose level in the body is in the normal range. A diet plan helps you realize a standard glucose level in your system. It also guarantees you a portion of healthy food and reduces the chances of having other diseases such as hypertension and heart diseases. So, by having a meal plan you are guaranteed of maintaining your glucose level. Therefore if you have diabetes your doctor will recommend a diabetes diet plan to control blood sugar and your weight.
Extra calories and fat create an unnecessary increase in glucose levels. If the glucose level is not controlled, you can end up having serious medical conditions such as hyperglycemia. Lack of proper control of glucose can also lead to serious complications such as nerve diseases and kidney failure.
What Does The Free Diabetes Diet Plan entail?
The diabetes diet involves the consumption of three meals in a day. This is to make sure that your body uses the insulin produced by your body. For you to get a good diet plan it is advisable to consult your doctor who will guide and help in the formulation of your diet goals. The doctor will help you choose a portion size that is tailored to meet all your nutritional needs.
In this case, there are meals that you can put into consideration to ensure that your diabetes is controlled, these include:
Carbohydrates
When it comes to carbohydrates, avoid simple carbohydrates which have lots of starch. Instead, you can opt for complex carbohydrates. You can get complex carbohydrates from:
Vegetables
- Whole grain
- Beans
- Peas
- Milk
- And milk
Go For The Healthy Fish
It is important to go for heart-healthy fish more often due to their nutritional value. Make sure that you eat mackerel, tuna, sardine, and salmon fish. Such fish have a good chunk of omega-3 fatty acids which helps in the protection against diseases. Remember, fried fish and those suspected to be having mercury should be avoided at all costs.
Fats in Diabetes Diet Plan
Make sure that you consider healthy fats. In this case, food that has monounsaturated and polyunsaturated fats are highly recommended. This is because they help control cholesterol in your body. They include:
- Canola oil
- Pea nut oil
- Nuts
- And avocados
Fiber-Free Diabetes Diet Plan
Food high in fiber should never miss in your meal. This includes all parts of plant food that your system can’t digest. Therefore, fiber helps in moderation of digestion and at the same time control absorption of sugar. To get enjoy maximum fiber from plant food, focus on:
- Fruits
- Beans
- Peas
- Vegetables
- And nuts
How Do You Put Different Food on The Plate?
Experts recommend a simple method of meal planning. The planning emphasizes the consumption of more vegetables. These are the steps that you follow while arranging meals on your plate:
- Make sure that half of your plate contains non-starchy vegetables. This includes carrots, spinach, and tomatoes.
- Add proteins such as chicken, fish, and beef in the first quarter.
- In the second quarter add whole grain items which include green peas, starchy vegetables, or brown rice.
Make sure that you also add the required fat which in this case can include avocados or nuts.
Lastly, eat fruits and drink clean water. Not soup or sweetened water.
How Much Carbohydrates is Required?
As you have seen, carbohydrates are important in a diabetic patient such that when in glucose form they give energy. As a diabetic patient, it is critical to know how to calculate the number of carbohydrates in your diet. This ensures that you take the right insulin. It helps you in monitoring the number of carbohydrates in the diet.
The next thing that you do next is to select specific food. Choose a variety of foods from a particular list of delicacies. For instance, you can include categories such as carbohydrates, fats, and proteins.
What about The Glycemic index?
The glycemic index measure how specific foods increase glucose levels. For instance, this method ranks food high in carbohydrates and their effect on your glucose. It is designed to cater for a specific person. It is therefore crucial to always consult a doctor to minimize chances of eating the wrong food. He will take show you how to measure food portions. You will also be shown how to focus on carbohydrates content in your diet.
After selecting various foods and portioning them based on your nutritional requirement, the next step is coming up with a menu. This is what is being referred to as a diabetes diet plan. Remember, when preparing a diet plan consider your body size and activity level. This is how a menu for a person who wants 1,400 calories looks like:
1.Breakfast
Eat wheat bread preferably a medium slice with 2 teaspoons of jelly, a cup of milk that has little fat, coffee, and a fruit.
2.Lunch
Take a beef sandwich on bread, tomatoes, with cheese, mayonnaise, and lettuce. Ensure that you also drink water.
3.Dinner
prepare fish, add a half teaspoon of vegetable oil, a portion of potatoes,1 cup of green peas,1/2 cup of carrots, a white dinner roll, and unsweetened ice or milk.
4.Snack
For the snacks, you can go for at least 2 cups of popcorn and one teaspoon of margarine.
The beauty of this diabetes diet plan is that it does not only help control glucose levels. It also helps reduce the likelihood of heart diseases and cancer.
Conclusion
When formulating a diabetes diet plan it’s critical to consider, carbohydrates, proteins in this case fish, healthy fats, and fiber. Other things to put into consideration include portioning of food on a plate, glycemic index, and finally the meal itself.