There are a few methods that can be used for diabetic meal planning. It is good to research more than one, but also important to remember that diabetic diet needs are going to vary based on your sex, age, activity level, medications, height and weight. If you have not yet met with a registered dietitian, seek one out who can help you develop an individualized meal plan that will meet all of your specific needs.
Common Methods of Diabetic Meal Planning
1. Carbohydrate Counting Method
Carbohydrate counting is the most common meal planning method. Most diabetic meal plans will need to have 45 to 60 grams of carbohydrate per meal, but remember that your personal needs may be slightly different. Still, that is a good amount to start with.
For this method, you will need to learn what foods have carbohydrate in them, what information to look for on a food label, and how to approximate a serving of carbohydrate when a food label is not available. Once you become familiar with these, you will be able to easily track your carbs to make sure you're not consuming too much. You may want to keep a log throughout the day.
- Starchy foods like bread, cereal, rice, and crackers
- fruit and juice
- dried beans and soy products
- starchy vegetables, like potatoes and corn
- sweets and snack foods
Foods might sometimes appear to be packaged into individual serving sizes even though they contain two or more servings per package. To determine that, look at "serving size" and "servings per container" at the top of any food label. For example, if a serving size is 1 and there are 2 servings per container, you will need to double all of the nutrient values on the label in order to get a clear picture of the value of the entire container.
The total carbohydrate will be located after the calories, total fat, cholesterol and sodium on the label. It will be broken down further into how much of the carbohydrate comes from fiber, and how much comes from dietary sugar.
For carbohydrate counting, you only need to pay attention to the total carbohydrate.
Approximate Serving of Carbohydrate:
Some foods don't have labels to check, which is why knowing some estimate carbohydrate counts can help you.
The following represent 15 grams of carbohydrate:
- 1 small piece of fresh fruit (4 oz)
- 1/2 cup of canned or frozen fruit
- 1 slice of bread (1 oz) or 1 (6 inch) tortilla
- 1/2 cup of oatmeal or 3/4 cup of most unsweetened dry cereals
- 1/3 cup of cooked pasta or rice
- 4-6 crackers
- 1/2 English muffin or hamburger bun
- 1/2 cup of black beans or starchy vegetable
- 1/4 of a large baked potato (3 oz)
- 2/3 cup of plain fat-free yogurt (6 oz)
- 1 cup of fat-free or 1% milk (8 oz)
- 2 small cookies
- 2 inch square brownie or cake without frosting
- 1/2 cup ice cream or sherbet
- 1 Tbsp syrup, jam, jelly, sugar or honey
- 2 Tbsp light syrup
- 6 chicken nuggets
- 1/2 cup of casserole
- 1 cup of soup
- 1/4 serving of a medium French fry
- 1/8 of a 12" thin crust pizza
Next Page: The Plate Method and a Sample Meal Plan