If you are diabetic and needs of a complete meal plan for diabetic patients, then you surely need to follow dietician recommendations. In this article i am sharing one of the dietician’s recommendation to prevent or take care of your diabetes.
Meal Planning for Diabetes
You can control your blood sugar, lose weight, and feel better by making little modifications to your diet. Making a customized food plan with a dietician is the first step. Ask your doctor for a recommendation for a dietician as soon as you learn that you have diabetes. You will pick out healthier foods, learn about portion control, and, if necessary, get assistance with weight loss at this meeting. If you’re unsure whether your insurance company covers diabetes nutrition education, we can assist.
Healthy Food Choices for Diabetes
Check off the ones you are doing already and choose one to work on now.
- Eat meals at regular times and try not to skip meals.
- Use a plate to plan meals – half-plate of vegetables, quarter-plate of meat and quarter-plate of starch. A small portion of fruit and dairy on the side.
- Drink plenty of water, coffee or tea without added sugar. Avoid pop, juice, sports drinks and energy drinks because they raise your blood sugar.
- Ask your dietitian about using regular sugar and sugar replacements.
- Avoid saturated fats: chicken skin/wings, cheese, bacon, sausage, ribs, bologna, salami, corned beef, butter and whole milk.
- Eat sweets less often. When you do eat sweets, choose smaller portions.
- Eat out less often. When you do eat out:
- Check the restaurant website before you go for nutrition information.
- Choose smaller portions.
- Choose baked, grilled or broiled instead of crispy or fried foods.
- Ask for sauces and dressings on the side.
- Skip bread and chips before the meal and order a salad instead.
- Drink plenty of water with your meal.
Use a Plate to Plan your Meals
Using a 9-inch plate to plan your meals and control portions, you can make a difference in your blood glucose levels.
- At lunch and dinner: Fill half your plate with non-starchy vegetables. Put starchy foods and a lean protein food on the other half of the plate. You may choose fruit and low fat dairy also.
- At breakfast: Use only half your plate. Put starchy foods on one-quarter of and proteins on the other quarter of the plate. You may choose fruit and low fat dairy also.
Choose foods from the Instead of this…Eat that…list below
Check off the changes you want to work on now.
| ✓ | Instead of this… | Eat that… |
|---|---|---|
| Canned fruit in heavy/light syrup | Fresh, frozen or canned “unsweetened” or “no sugar added” fruit | |
| Canned vegetables | Fresh, frozen or canned “no salt added” vegetables | |
| Whole milk, 2% milk | Skim or 1% milk or lactose free milk, unsweetened almond or soy milk | |
| Full-fat cheeses | Light or reduced fat natural cheddar, mozzarella or Swiss cheese, low fat cottage or ricotta cheese | |
| Cookies, cakes, pies, candy, ice cream | Fresh fruit, graham or animal crackers, angel food cake or sponge cake with fruit, low fat frozen yogurt, sugar free gum or mints | |
| Soda, sport drinks, fruit juice, sweet tea | Water, fruit infused waters, diet soda, sugar free flavor packets, any commercial flavored water with no sugars added, unsweetened tea, black coffee | |
| Processed lunchmeats, hot dogs | Low sodium turkey or chicken, canned low sodium tuna, natural peanut butter, leftover home roasted meats, grilled chicken breast, veggie or bean burger | |
| Fast foods | Salads with grilled chicken, burgers without the cheese, side salad instead of French fries, low sugar drinks, fruit | |
| Butter, stick margarine, sour cream, cream cheese | Olive oil, canola oil, margarine in a tub, light sour cream or light cream cheese, plain Greek yogurt | |
| French fries, macaroni and cheese, potato salad, fried rice | Baked white or sweet potato, corn on the cob, small portions of whole wheat pasta with tomato sauce, brown rice with steamed vegetables | |
| White bread, sweetened cereals, donuts | Whole grain breads, bagels, English muffins. Cheerios, oatmeal, shredded wheat, bran flakes, grits |
HEALTHY NIGERIAN MEALS FOR DIABETIC PATIENTS
Diabetes, often known as diabetes mellitus, is a chronic disease that raises blood sugar levels. It happens when the body’s cells do not react appropriately to insulin or when there is insufficient insulin synthesis. Frequent urination, extreme hunger and thirst, unexplained weight gain or loss, exhaustion, male sexual dysfunction, and numbness in the hands and feet are some of its most typical symptoms.
Unripe plantain photo Wives connection
Diabetes has different types:
- Type 1 Diabetes where the body does not produce insulin.
- Type 2 Diabetes where the body does not produce an adequate amount of insulin for proper function.
- Gestational Diabetes also exists, which affects females during pregnancy.
Being diabetic doesn’t restrict you to eating boring or bland foods as there are many healthy, fun meals which are less likely to increase the blood sugar level.
Here’s a list of healthy local foods which can be enjoyed on a diabetic menu:
Nigerian soups: Vegetable soup, Okra soup, Edikan Ikong, Waterleaf soup, Ogbono soup, Egusi soup, Afang soup
Staple foods (swallow): Wheatmeal fufu, Guinea corn fufu, Unripe plantain fufu
Stews and sauces: Tomato stew, Garden egg stew, Shredded chicken sauce, Shrimp sauce, Fresh Fish sauce or stew, Smoked fish sauce
Low carb meals: Brown basmati rice and stew, Unripe plantain porridge, Moi Moi, Boiled plantain with stew, Roasted plantain with fish sauce, Plantain with beans porridge, Beans and whole wheat bread
Healthy snacks: Garden eggs with peanut butter, Coconuts, Boiled groundnuts, Akara balls, Tiger nuts, Nigerian pear
Comfort foods: Isi ewu, Nkwobi, Cow leg, Cow tongue, Fish pepper soup, Chicken pepper soup, Snail pepper soup, Peppered snail, Liver sauce, Gizzard pepper soup
Healthy drinks: Zobo without sweeteners, Guinea corn (Dawa) kunu, Millet (joro) kunu, Unsweetened yoghurt
Diet Chart For Diabetic Patients
About diabetic patient diet plan Dietary Guidelines for Diabetic Patients: Foods You Can Easily Consume If You Have Diabetes
About
Your nutritional requirements are essentially the same for everyone, regardless of whether you’re trying to avoid or control diabetes, so no specific diets are required. However, you do need to be mindful of certain of your dietary decisions, particularly the amount of carbohydrates you consume. You can help lower your blood sugar, blood pressure, and cholesterol by losing just 5% to 10% of your overall body weight.
Your attitude, energy, and sense of wellness can all be significantly improved by losing weight and making healthier food choices. Even if you already have diabetes, it’s never too late to change for the better. You can lessen your symptoms or possibly reverse diabetes by adopting a healthy diet, increasing your physical activity level, and losing weight.
Regular mealtimes and regular serving sizes of a variety of foods can help you obtain the most benefit from the least quantity of medicine if you take diabetes medication. It makes sense to choose foods that are heart-healthy (lean, low-fat) and low in salt as persons with diabetes are at risk of high blood pressure or high blood fats.
The main line is that, contrary to what you may believe, you have more influence over your health. There is no one diabetes diet, meal plan, or diabetes-friendly diet that can be used as the ideal meal plan for all diabetic patients. The MyPlate technique, the Glycemic Index, carbohydrate counting, and the TLC diet plan are all tools for identifying appropriate eating behaviors for diabetes management.
Diet chart for diabetic patient
| Sunday | |
| Breakfast (8:00-8:30AM) | 4 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney/ Tomato Chutney |
| Mid-Meal (11:00-11:30AM) | green gram sprouts 1 cup |
| Lunch (2:00-2:30PM) | 3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji. |
| Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Dinner (8:00-8:30PM) | 2 Roti / chappati.+ Tomato subji 1/2 cup. |
| Monday | |
| Breakfast (8:00-8:30AM) | 2 Slice brown bread.+1 slice low fat cheese+1Boiled egg+ 1/2 cup low fat milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Lunch (2:00-2:30PM) | Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Low fat curd. |
| Evening (4:00-4:30PM) | 1 cup light tea+ 2 wheat rusk. |
| Dinner (8:00-8:30PM) | 2 roti/ Chapathi+ Ladies finger subji 1/2 cup. |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Chappati 3 + 1/2 cup Potato green peas curry. |
| Mid-Meal (11:00-11:30AM) | 1/2 cup boilled black channa |
| Lunch (2:00-2:30PM) | 1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd. |
| Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Methi Parata 2+ 1 tbs green chutney. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Lunch (2:00-2:30PM) | 1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad. |
| Evening (4:00-4:30PM) | 1 Cup light tea+ Brown rice flakes poha 1 cup. |
| Dinner (8:00-8:30PM) | Wheat dosa 3 + 1/2 cup Bitter guard subji. |
| Thursday | |
| Breakfast (8:00-8:30AM) | Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk. |
| Mid-Meal (11:00-11:30AM) | plane Yoghurt with raw vegetables / grilled vegetables -1 cup |
| Lunch (2:00-2:30PM) | 1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup. |
| Evening (4:00-4:30PM) | 1 cup boilled channa+ light tea 1 cup. |
| Dinner (8:00-8:30PM) | 2 Roti/ chapati+ 1/2 cup mix veg curry |
| Friday | |
| Breakfast (8:00-8:30AM) | Mix veg Poha 1 cup+ 1/2 cup low fat milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Lunch (2:00-2:30PM) | 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup. |
| Evening (4:00-4:30PM) | 1 cup tea+ + 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.) |
| Dinner (8:00-8:30PM) | 2 Roti / chappathi+Ridge guard subji 1/2 cup. |
| Saturday | |
| Breakfast (8:00-8:30AM) | Utappam 2+ 1 tbs green chutney. |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled channa |
| Lunch (2:00-2:30PM) | 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd. |
| Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
| Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
Diet Plan for diabetic patient : Do’s And Dont’s
Don’ts
- Trans-fats
- Processed Sugars
- Sugary Drinks
- White Flour
Do’s
- Fruits & Vegetables
- Whole Grains
- Small, frequent meals
Food Items You Can Easily Consume in Diabetes
- Cereals: Brown rice, Oat meal, Brocken wheat, Ragi, Quinoa.
- Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans.
- Vegetables: All gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables.
- Fruits: Custard Apple, Pears, Grape and Watermelon, Orenges and Apple.
- Milk and Milk products: Skim milk, Paneer, Cotage Cheese, Yoghurt.
- Meat, Fish and Egg: Lean Meat, Chicken Brest, Tuna, Salmon, Tilapia, Sword fish , Cod.
- Oil: 1.5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil
- Sugar: 1 Tsp/ day.
Diabetic Meal Plan
Introduction
A diabetic meal is a nutritious eating strategy that includes balanced nutrients and the ideal number of calories. It is a nutritious diet for everyone! A diabetic meal is intended to improve the quality of life for those who have the disease. By minimizing or preventing diabetes complications, it also contributes to life expectancy that is comparable to that of the general population.
Food, however, has been shown to have a significant impact on blood sugar levels in diabetics. Therefore, some meal ingredients, especially carbs, need to be given extra thought.
Does A Perfect Meal Plan Exist?
All diabetic meal plans rationally have better blood sugar control as their main goal. Planning should be done to balance the consumption of carbohydrates and insulin. Additionally, maintaining the optimum amount of cholesterol should be planned for. The patient’s current eating habits, medication regimen, and weight management should all be taken into account while making meal plans.
Type 1 diabetes, Type 2 diabetes, and pregnancy should all be taken into mind while tailoring the food plan. This is such that the optimal approach for one person may not be the greatest approach for another. Every strategy must be tested, followed by a blood glucose assessment and any necessary adjustments.
Basically, smaller, more frequent meals may be beneficial for persons with diabetes. For those who take oral medications and those who use rapid acting insulin, a snack serving may not be necessary. However, those taking insulin might need a snack before bed to avoid hypoglycemia at night. Additionally, people taking intermediate-acting insulin in the morning could also need an afternoon snack.
Meal Planning Strategies
In meal planning strategies, there are few factor has to be taken into consideration. The basic nutrition advice is as below :
1) Timing of meals and snacks (no more than 4 hours without eating)
2) Limiting refined carbohydrates and added sugars
3) Get a variety of healthy food choices :
- Complex carbohydrates such as whole grain bread
- Fibre, which is found in beans, whole grains, fruits and vegetables
- Lean protein, such as chicken (without skin) or fish
- Lots of vegetables – especially the green, leafy ones
- A limited amount of heart-healthy fats, such as olive, peanut or canola oil, walnuts, almonds and flax seed
4) Watch portion sizes and read labels, follow plate method
5) Keep a food journal
6) Learn to make lifestyle changes and not diet for a short period of time
Individualised meal planning should include optimisation of food choices to meet recommended dietary allowances (RDAs)/dietary reference intakes (DRIs) for all micronutrients.
Here are few choices of meal plan for people with diabetics as well as the non-diabetics. A diabetic diet is a healthy diet for everyone!
Choice A : Constant Carbohydrate Meal Plan
This meal plan takes into account how many grams of carbohydrates a diabetic requires each day (link to healthy diet for diabetes). At mealtimes, the carbohydrate is then distributed equally. The key to the continuous carbohydrate diet plan is consistency in maintaining the carbohydrate level for each meal and snack each day. Daily variations in carbohydrate kinds are possible. The goal is to match an insulin dose that is generally constant.
Choice B : Carbohydrate Counting Meal Plan
Meal planning that involves carbohydrate counting involves matching the dosage of medication to the number of grams of carbohydrates consumed each day. If the amount of carbohydrates consumed exceeds the amount that the medication can handle, blood sugar levels may rise or fall too low.
15 grams of carbohydrates make up one dish of carbohydrates. A nutritionist can assist diabetics in determining the counting strategy that best suits their needs. An adult’s typical plan often includes one to two carbohydrate options for snacks and three to four carbohydrate options for main meals.
One will be taught about carbohydrate counting in three levels :
| 1 | Basic | • Scope : Learn about carbohydrate exchanges• Target : Carbohydrate consistent intake, with normal blood sugar levels• Useful for all types of diabetes |
| 2 | Intermediate | • Scope : Learn to identify patterns in blood glucose levels• Target : To adjust medication/food/activities based on blood glucose patterns from daily records• Useful for people taking part in diets, using glucose-lowering medicines and insulin who can implement basic level |
| 3 | Advanced | • Scope : Learn about carbohydrate to insulin ratio• Target : To be able to adjust insulin dose using a carbohydrate/insulin ratio• Advantage – flexibility of food and insulin regimen with tight glucose control• Useful for people on intensive insulin therapy people who have mastered insulin adjustment and supplementation |
The best candidates for this meal plan are those who require numerous insulin shots each day. This is so that food preferences can be made with more freedom and flexibility. Diabetics can choose nearly any food as long as they are aware of how many grams of carbohydrates it contains and how it will fit into their meal plan.
Before making changes to their insulin regimens, diabetics should consult their doctors. The ratio of insulin to carbohydrates is 1:15. One unit of quick acting insulin, for instance, would be administered for every 15 grams of carbohydrates consumed. A meal with 60 grams of carbohydrates would require 4 units of insulin.
Counting carbohydrates may not be right for everyone. So, the exchange meal plan is an option.
Choice C : Exchange Meal Plan
The Exchange System divides food into three major categories: carbohydrate, meat, and fat listing products have a similar composition in terms of macronutrients. The food items on each list may be traded thanks to this equality.
Regularity is simpler to attain if a specific amount of exchanges from each of the several lists are consumed each day.
Patients need to be aware of each exchange list’s portion size as well as the food’s macronutrient composition. The majority of veggies can be categorized as free foods if they contribute little energy when consumed in moderation. For type 2 diabetes, this Exchange Meal Plan is occasionally utilized.
Healthy Plate Method
When someone is told they have diabetes, they frequently don’t know where to start. Changing the amount of food you already consume is one approach to do this. To keep carbohydrates in a safe portion, use the so-called “Healthy Plate Method.” Another smart dietary strategy for diabetics is this.
Visually divide your plate into 4 sections :
The American Dietetic Association states that no single, universal diabetes diet plan works for all persons. As a general rule, a healthy diabetes diet plan should consist of properly balanced portions of carbohydrates, protein and fat to help stabilize blood glucose levels.
- Breakfast : a balance of half starchy foods, one-fourth fruit and one-fourth protein.
- Lunch and dinner : fill ½ the plate with non-starchy vegetables (such as: green leafy vegetables, beans, cabbage); ¼ should contain meat or other protein (fish, lean meat, skinless chicken); ¼ contains starch (such as rice, chapatti). On the side, you can have a serving of fruit.
Source : Kementerian Kesihatan Malaysia
Keeping the portions small allows you to enjoy your favorites and manage blood glucose levels.
Healthy choice : choose whole grain food items over refined grain items, choose lean meat over fatty cuts of meat and non-fat or low-fat dairy products over whole-fat dairy products
Carbohydrate Exchange List
- Cereals, grain products and starchy vegetables
Each item contains 15g carbohydrate, 2g protein, 0.5g fat and 75kCal
| Cereals, Grain & Bread | |
| Rice, white unpolished (cooked) | ½ cup or 1/3 cup chinese rice bowl |
| Rice porridge | 1 cup |
| Kway teow, mee hoon, spaghetti, macaroni | ½ cup or 1/3 cup chinese rice bowl |
| Mee, wet | 1/3 cup |
| Idli | 1 piece 60g |
| Putu mayam | 1 piece 40g |
| Thosai, diameter 20cm | ½ piece |
| Chappati, diameter 20cm | 1/3 piece |
| Bread (wholemeal, high fibre, white/brown) | 1 slice 30g |
| Plain roll | 1 small 30g |
| Burger bun, Pita bread, diameter 6’’ | ½ piece |
| Oatmeal, cooked | ½ cup |
| Oats, uncooked | 3 rounded tablespoons |
| Muesli | ½ cup |
| Flour (white, rice, atta) | 3 rounded tablespoons |
| Biscuits (plain, unsweetened) e.g. cream crackers | 3 pieces |
| Small thin, salted biscuits (4.5 x 4.5cm) | 6 pieces |
| Starchy vegetables | |
| * Lentils, baked beans, canned | 1/3 cup |
| (*contains more protein than otherfoodsin the list i.e. 5 g/serve) | |
| Corn kernel, pead (fresh/canned) | ½ cup |
| Sweet potato, tapioca, yam | ½ cup (45g) |
| Breadfruit (sukun) | 1 slice (75g) |
| Pumpkin | 1 cup 9100g) |
| Corn on the cob, 6cm length | 1 small |
| Potato | 1 small (75 small) |
| Potato, mashed | ½ cup |
| Waterchestnut | 4 pieces |
| 1 cup is equivalent to 200ml in volume1 cup = ¾ Chinese rice bowl (11.2cm in diameter x 3.7cm deep)Tablespoon refers to dessert spoon level (equivalent to 2 teaspoons) |
- Fruits
Each item contains 15g carbohydrate and 60kCal
| Orange, apple, custard apple, starfruit, pear, peach, sapodilla, kiwi | 1 medium |
| Banana | 1 small (60g) |
| Hog plum | 6 whole |
| Mangosteen, plum | 2 small |
| Duku langsat, grapes,langsat, longan, water apple | 8 pieces |
| Lychee, rambutan | 5 whole |
| Pomelo | 5 pieces |
| Papaya, pineapple, watermelon, soursop, | 1 slice |
| Guava | ½ fruit |
| Cempedak, Jack fruit | 4 pieces |
| Prunes | 3 pieces |
| Dates (kurma), dries | 2 pieces |
| Raisin | 20 g |
| Durian | 2 medium seeds |
| Mango | ½ small |
- Milk
This food contain varying amount of carbohydrate, fat and protein depending on which type of milk is chosen
| CHO (g) | Protein (g) | Fat (g) | Energy (kCal) | |
| Skim (1% fat) | 15 | 8 | Trace | 90 |
| Low fat (2% fat) | 12 | 8 | 5 | 125 |
| Full cream | 10 | 8 | 9 | 150 |
Fresh cow’s milk
| 1 cup (240 ml) | |
| UHT fresh milk | 1 cup (240 ml) |
| Powdered milk (skim, full cream) | 4 rounded tablespoons or 1/3 cup |
| Yogurt (plain / low fat) | ¾ cup |
| Evaporated (unsweetened) | ½ cup |
Conclusion
Foods like fruits, grains, and starches that contain carbohydrates cause concern for many diabetics. As a result, some people follow low-carb diets and decide to forego their favorite foods. A healthy diabetic meal plan can help keep blood sugar levels in check and let one eat more. Additionally, because to the nutrients they offer and the minimal amounts of carbohydrate they contain, everyone should consume as many non-starchy veggies as they can.