Food Choices and Meal Plans

I know, and have known, quite a number of diabetics, including family members.  Each one has a differing view on how to eat properly with their disease.  

One friend would take his blood sugar whenever he wanted to eat then dose himself with insulin to accommodate whatever he was about to consume.  (I don’t recommend this method)

I have also found many who learn about eating as a diabetic then develop their own pattern and never change the way they eat.  One friend, a type 1 since childhood, is constantly changing what she eats based on how her body acts in processing food.  For myself, I prefer to vary what I eat and keep finding new things to try.  This gives me new or better ways to think about my food.

For instance, a book I referenced in an earlier post (Quick & Easy Diabetic Menus, Betty Wedman, M.S., R.D) has a wonderful chart that gives how many fats, starches, proteins, veggies, milk and fruits should go into your meals.

Breakfast - 350-400 calories Lunch - 450-500 calories

2 - Starch.bread 2 - Starch/bread

1-2 - Fruit 1 - Fruit

1 - low fat protein or milk 1 - Vegetable

1-2 - Fat 2-3 - Protein or 2 - Protein + 1 - Milk

1-2 - Fat

Dinner - 550-600 Calories Snacks - 100-125 Calories

2 - Starch/Bread 1 - Starch/Bread

1 - Fruit 1 - Fat

1-2 Vegetable OR

3-4 Protein 1 - Fruit

1-2 Fat 1 - Protein or Milk

Substitutions - breakfast, lunch and dinner

1 - Fruit for 1 - Starch/Bread

1 - Starch/Bread for 1 - Milk

1 - Starch/Bread for 1 - Fruit

1 - Milk for 1 - Protein

1 - Protein for 1 - Milk

Using this chart from Betty Wedman, I find my meal and snack planning is so  much easier.  It makes me feel more confident about what I’m eating each day.  When you pair this planning chart with healthy choices you will find you’re better able to control your blood sugar and, in turn, your weight.  At least that’s what I’ve found.

I used be get frustrated about eating as a diabetic, but making a few new habits with the chart above has made a big difference for me.  Take a good look at the chart and think about the foods you like and eat everyday.  You’ll probably find that there are only a few changes you need to make to your current habits to meet the parameters of the chart.  

Find the book by Betty Wedman from Amazon or other booksellers and read it.  The menus and recipes are delicious and her nutrition information is priceless.  More on nutrition in future blogs.  Take care of yourself.  There is only one you!

Find the book referenced in this blog at:

Christian Book Center: http://www.clcbookcenter.com/product.asp?sku=0809238535
Amazon: http://www.amazon.com/Quick-Diabetic-Menus-Betty-Wedman-St/dp/0809238535/ref=sr_1_1?ie=UTF8&qid=1439590312&sr=8-1&keywords=quick+and+easy+diabetic+menus
Barnes & Noble: http://www.barnesandnoble.com/w/quick-and-easy-diabetic-menus-betty-wedman-st-louis/1103661963?ean=9780809238538