The importance of meal planning when you have diabetes

You can control your blood sugar levels to a certain extent by eating a good diet, exercising, and staying at a healthy weight. A healthy lifestyle can also help control or lower your blood pressure and blood fats (cholesterol). This lowers your risk for heart disease.

For steady blood sugar, space smaller meals throughout the day. That will help spread out your carbohydrate intake. Eating a big meal only once or twice a day can cause very high or low blood sugar levels.

Also, if your activity level has changed, you may need to change your diet as well. This will help you stay at a healthy weight and control your blood sugar levels.

What is the MyPlate plan?

Whether you have diabetes or not, following the MyPlate guidelines is good for your health. The MyPlate plan can help you eat a variety of foods while encouraging the right amount of calories and fat. The USDA and the U.S. Department of Health and Human Services have prepared the following food plate to guide you in selecting foods.

MyPlate has 5 food group categories:

• Grains. Make at least half the grains you eat each day whole grains. Whole-grain foods include oatmeal, whole-wheat flour, whole cornmeal, brown rice, and whole-wheat bread. Check the food label on processed foods. The words “whole” or “whole grain” should be listed before the specific grain in the product. Refined grain products can be enriched with some of the nutrients that were lost in processing, though some nutrients, like fiber, are not.

• Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green- and orange-colored kinds, legumes (lentils, peas and beans), starchy vegetables, and other vegetables. Healthier choices include buying fresh, low-sodium, or no-salt added canned versions, or plain, frozen vegetables that have no added sauces or seasonings.

• Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried. They may be whole, cut up, or pureed. Choose fruits without added sweeteners or sugars.

• Dairy. Milk products and many foods made from milk are part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium. Milk is also often fortified with vitamins A and D. Fortified soy milk and yogurt are also part of this food group because they have nutrients similar to dairy milk and yogurt.

• Protein. Go lean with protein. Choose low-fat or lean meats and poultry. Vary your protein routine. Choose more fish, nuts, seeds, peas, and beans.

Oils are not a food group. Yet some, such as nut and other plant oils, contain essential nutrients and should be included in the diet.

The MyPlate Plan also advises eating and drinking less sodium, saturated fat, and added sugars.

• Sodium. Limit your intake to 2,300 mg per day, or as directed by your healthcare provider. Reduce the amount of sodium in your diet by choosing fresh, frozen, or canned vegetables that are low-sodium, reduced sodium, or no-salt-added products and without added sauces. Choose to cook more at home instead of eating out. And season your food with herbs and spices instead of salt.

• Saturated fat. This type of fat is most often found in animal products such as beef and pork. Choose leaner animal products, such as skinless chicken breasts or pork loin. They contain less saturated fat. Foods that have more saturated fat are often solid at room temperature. They are often called “solid” fats, such as butter.

• Added sugars. These are in many processed foods and drinks, including regular soda, energy drinks, fruit drinks, sports drinks, flavored coffee beverages, cookies, cakes, pastries, candy, ice cream, icing, jams, and syrups. Limit the amount of added sugars you eat by choosing water or milk over sweetened beverages. You can have fruit for dessert or share a sweet treat with a friend or family member. Or purchase products with no added sugar like plain yogurt, unsweetened applesauce, or plain dried fruit.

Also include exercise and every day physical activity with a healthy dietary plan as directed by your healthcare provider.

For more information about the Dietary Guidelines for Americans 2020-2025  and to find the right dietary advice for your age, sex, and physical activity level, visit the Online Resources page for the links to the MyPlate.gov site and 2020-2025 Dietary Guidelines site. Please note that the MyPlate plan is designed for people who don't have chronic health conditions.

Although the MyPlate plan promotes health, including the prevention of diabetes and its complications, the American Diabetes Association (ADA) advises individualized meal plans for people with diabetes. People with diabetes should talk with their healthcare providers and registered dietitians (RD) for guidance with meal planning and physical activity.

The number of servings from each food group may differ for a person with diabetes, based on their treatment plan, diabetic goals, calorie intake, and lifestyle. There are many tools available to help you follow a diabetes meal plan, including MyPlate.gov, exchange lists, and carbohydrate counting. Always talk with your healthcare provider or dietitian for dietary recommendations and daily physical exercise needs for your situation.