Meal Planning Tips for People with Type 2 Diabetes

Putting It All Together

-- By Becky Hand, Licensed & Registered Dietitian

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If you have diabetes, SparkPeople highly recommends that you work directly with a Registered Dietitian or Certified Diabetes Educator to receive comprehensive training in diabetes self-management. Together you can develop a diabetes meal plan based on your health goals, tastes, and lifestyle—as well as the latest guidelines for healthy eating. Below are examples of two different meal planning systems; your registered dietitian can help you decide which is best for you.

1. Carbohydrate Counting is the most accurate meal planning system for controlling blood sugar levels. Essentially, carbohydrate counting is a way to “budget” the amount of carbohydrate eaten at any meal or snack. This method allows you to choose any type of carbohydrate foods, as long as the portion size you choose allows you stay within your goal “budget.” In general, about half of your daily calories should come from carbohydrate foods. However, if you have diabetes, it is important to eat roughly the same amount of carbohydrate at each meal. Commonly recommended “budgets” are 30 to 45 grams (2 to 3 servings) of carbohydrate per meal for women and 45 to 60 grams (3-4 servings) per meal for men. Both women and men should limit snacks to 15 to 30 grams (1 to 2 servings) of carbohydrates. (Click here for a printable reference chart of carbohydrate servings.) Your Registered Dietitian will determine the right amount of carbohydrates for you, along with guidelines for protein and fat intake.

In addition to carbohydrate budgeting, it is important to space your meals and snacks evenly throughout the day to keep blood sugar levels stable. Experts recommend waiting at least two hours (but no more than five hours) between meals and snacks during the day. This will help prevent your blood sugar level from going too high or too low. Here's a sample meal plan that uses the carbohydrate counting method:

Breakfast	Carbohydrate Count
1 scrambled egg	0
2 slices whole-grain toast	2.0 (30 grams)
1 tsp margarine	0
1/2 cup orange juice	1.0 (15 grams)
Breakfast Total:	3.0 (45 grams)
Snack 1	Carbohydrate Count
1 medium orange	1.0 (15 grams)
Snack Total:	1.0 (15 grams)
Lunch	Carbohydrate Count
1 cup skim milk	1.0 (15 grams)
2 slices bread	2.0 (30 grams)
Low-fat mayo	0
3 oz. turkey	0
Lettuce and tomato	0
Lunch Total:	3 (45 grams)
Snack 2	Carbohydrate Count
6 oz. light yogurt	1.0 (15 grams)
Snack Total:	1.0 (15 grams)
Dinner	Carbohydrate Count
1 medium sweet potato	2.0 (30 grams)
1 tsp margarine	0
1 cup skim milk	1.0 (15 grams)
4 oz. baked chicken breast	0
1/2 cup cooked broccoli	0
1 cup salad	0
2 Tbsp low-fat dressing	0
Dinner Total:	3 (45 grams)
Snack 3	Carbohydrate Count
1 small apple, sliced	1.0 (15 grams)
2 Tbsp peanut butter	0
Snack Total	1.0 (15 grams)

2. The Plate Method allows you to visually evaluate the carbohydrates in your meal and the overall nutritional balance in five easy steps:

Step #1: Start with a nine-inch plate. Take a ruler and measure across your plate to make sure it is not too large.
Step #2: Pretend to divide your plate in half. Then divide one of those halves into two equal sections. Fill one-half of the plate with non-starchy vegetables, either cooked or raw. Fill one-fourth of the plate with a serving of protein. Fill the last fourth of the plate with a carbohydrate-rich food (1 carb serving, 15-grams), using the chart above for examples. *Note: For breakfast, enjoy your meat and grain items each covering one-fourth of your plate; non-starchy vegetables may be omitted in the morning.
Step #3: Add 1 cup (8 fl oz) of low-fat milk or 1 container (6-8 oz) of light yogurt to your meal (1 carb serving, 15 grams).
Step #4: Select one serving of fruit to go along with your meal (1 carb serving, 15 grams).
Step #5: Complete your meal with one or two servings of healthy fats. This could be a tablespoon of salad dressing, 1 or 2 teaspoons of olive oil used to sauté vegetables or a teaspoon of mayonnaise for a sandwich.

For more information about eating with Type 2 diabetes, click here.

For more specific information or help, talk to your health care provider. The American Diabetes Association's National Call Center also offers live advice from 8:30 a.m. to 8 p.m. EST, Monday through Friday at 1-800-DIABETES or 1-800-342-2383.

This article has been reviewed and approved by Amy Poetker, Registered Dietitian and Certified Diabetes Educator.

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About The Author

Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. Through her company, An Ounce of Prevention, she makes nutrition principles practical, easy to apply and fun. See all of Becky's articles.

View All Comments (37) Leave a Comment ›

Member Comments

MSSHERRI829

Very good information. Will use it to start my meal planning:) - 5/1/2013 6:27:49 AM
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MIMI_CASS

It's all about balance and control.

I have known for 10 years that I'm pre-diabetic from confirmed blood tests and from a family history of diabetes with some members on insulin.

Controlling my diet with grain foods, limiting fat intake, good cooking methods (no fries, roasting foods) and with an exercise programme, I have managed to keep the blood sugar within limits. Sometimes I go off the rail but get back quite quickly.My weight needs to be dropped to ensure healthier living.

Recently, my exercise programme altered as I have an arthritic knee. Now the challenge is on to exercise without stressing the knee-cap.

My Sparksport coach gave me good advice which is getting me back on track. Regular exercise using dumbells - rhythmic stretches and lunges without high impact on the knee, is my aim.

Perserverance will enable me to win! Thanks to my coach, Brian Schiff, for his expert advice.

Mimi
- 4/30/2013 5:01:46 AM
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CATHY19621

I'm allergic to mushrooms and if I eat more then a table spoon of anything white (rice, potatoes) my sugar goes through the roof. I can't even think about pasta, forget it unless it's dreamfields. I just went from a A1C of 10 % for a really long time to 6.6 but with the neuropathy I can't walk to exercise. - 4/17/2013 1:46:32 PM
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JESSICABELLA1

Well said.Really great article about diet plan for diabetics, everyone can follow it, thank you so much.
http://www.newd
ietingtips.co
m/dieting_art
icles/diet_pl
an_for_diabetics.html - 2/14/2013 7:00:26 AM
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PH12828

I wondered if the person who tried Dr. Fuhrman's Eat to Live had any success with it? My doctor just recommended this book to me and I want to try it. Several people I work with have used it and no longer need meds for things like blood pressure, cholesterol, things like that. There is a new book - The End of Diabetes - looks really interesting. - 1/10/2013 11:32:27 PM
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BRIDIE5

Interesting..but about 30 carb grams more than I am allowed per day sadly. It's Ok tho..I'm maintaining my type 2 with diet and exercise alone, and can't argue with my nutritionist, cuz I've met with success.!! Two years now.. - 12/23/2012 7:50:09 PM
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BELLALOHDEN

Meal plan sounds great - 12/12/2012 8:20:33 PM
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KAYKAYBRUIN1

Interesting enough - 10/13/2012 4:09:43 PM
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LASTCHANCE1941

I applaud every one that is trying to loose weight and get healthy. I have been on a roller coaster all my life. I have type 2 diabetes and Heart problems. 3 weeks ago I saw a cardiologist and I weighed 198 pounds. He told me to get down to 130 lbs. I have to go back and see him in 1 more week. I have lost 18 lbs. I am hoping to loose 2 more lbs. I did this because I want him to know I am serious about loosing the weight. Just loosing 18 lbs has given me more energy. I am sure my heart says Thank You. Hopefully being on here will help me get to my goal weight of 130. By the way, I am 71 years old. Thanks for reading my comments. - 8/23/2012 8:32:18 PM
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ELLIPSISDREAM

Has anyone read or tried Dr Fuhrman's Eat to Live plant based diet? I have just started. It seems he has had a lot of success getting diabetes and heart disease reversed, as well as weight loss. Just curious... it is a plant based diet, and I have recently become vegan after learning more bout where our food supply comes from and how the animals are really treated. It is AWFUL! - 8/5/2012 5:53:38 PM
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2PLUMP4MYGOOD

To LittleNewt: My cardiologist and dietition recommend specially-made margarines, such as the Heart Smart brands. It is still considered margarine, but has no trans fats. It is up to you to read the label and choose the margarine that works for you.
To the people who question the broccoli issue: My dietition gave me a choice of three different diets, each with its own rules for counting carbs, fats, and fibers. Maybe your diet plan is different than the one in this article. You should check with your dietition for the correct rules for your diet plan. - 7/26/2012 5:16:48 PM
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LITTLENEWT54

I can't believe the Meal Planning Tips uses margarine!!! That is so HORRIBLE for your body- trans fats- poisons! Better to use butter or a spreadable butter with 1/2 butter and 1/2 good oil. This also helps one's blood sugar from dropping too fast, which mine does. - 7/11/2012 2:53:21 AM
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GODZDESIGN95

sorry but thing have been upgraded most older free food list are outdated broccoli is not free any more I was shocked to find this out from nutritionist. free food are foods that are 5 carbs or less and less then 20 calories. Not much free any more. - 6/9/2012 2:52:10 PM
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WECHANN

Very useful charts--thanks. - 1/27/2012 2:59:04 PM
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JEENIE40

Hi Jayreaser , hope this helps

quote ,( if you have diabetes, it is important to eat roughly the same amount of carbohydrate at each meal. Commonly recommended “budgets” are 30 to 45 grams (2 to 3 servings) of carbohydrate per meal for women and 45 to 60 grams (3-4 servings) per meal for men. Both women and men should limit snacks to 15 to 30 grams (1 to 2 servings) - 1/24/2012 5:26:43 PM
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