The Diabetes Food Guide  
 

Meal Planning Guidelines for Diabetes:

TOP TEN POINTS

1.         Eat 3 meals each day, including breakfast.


2.         Space meals 4 to 6 hours apart.


3.         Do not skip or delay meals.


4.         If you eat snacks between meals, keep them small.
(* Note: Some people must eat snacks if they are taking diabetes medication. Ask your dietitian or nurse for advice.)


5.         Aim to eat suggested portion sizes to help you reach or maintain a healthy body weight.


6.         Include a variety of the following food groups at each meal:

  • Vegetables
  • Grains and starches  
  • Fruit
  • Milk and alternatives
  • Meat and alternatives

Eating a combination of foods from each group encourages a well-balanced nutritious intake. This will help keep you healthy.


7.         Eat less sugar and foods high in sugar.


8.         Pay attention to the amount of fat you eat. Use unsaturated fats (canola, peanut, olive, sunflower, corn, safflower) or non-hydrogenated margarine when cooking or adding fat to foods.


9.         Go easy on salty foods. Many processed foods contain a lot of salt, which can be harmful to your blood pressure. Get used to the taste of unsalted foods. Use spices and herbs to make your food taste good .

10.       Try to include one food that has a low Glycemic Index at your meal, such as 100% stone ground bread, all bran, barley, sweet potato, or legumes, because they go more slowly into the bloodstream than sugar. (See attached “The Glycemic Index”  resource sheet.)  
( PDF: 186 KB / 2 pages)

Plate Method for Lunch or Dinner


This is an easy way to remember how your meal should look

Vegetables should cover one-half of your plate, a protein food (i.e. Meat, cottage cheese) should be one-quarter of your plate, and a carbohydrate food (ie. Potato, rice, pasta) should take up one-quarter of the space on your plate. Complete the meal with a small piece of fruit and a glass of milk.