A meal plan is your guide for when, what, and how much to eat to get the nutrition you need while keeping your blood sugar levels in your target range. A good meal plan will consider your goals, tastes, and lifestyle, as well as any medicines you’re taking. Show
A good meal plan will also:
Carbohydrates in the food you eat raise your blood sugar levels. How fast carbs raise your blood sugar depends on what the food is and what you eat with it. For example, drinking fruit juice raises blood sugar faster than eating whole fruit. Eating carbs with foods that have protein, fat, or fiber slows down how quickly your blood sugar rises. You’ll want to plan for regular, balanced meals to avoid high or low blood sugar levels. Eating about the same amount of carbs at each meal can be helpful. Counting carbs and using the plate method are two common tools that can make planning meals easier too. Counting CarbsKeeping track of how many carbs you eat and setting a limit for each meal can help keep your blood sugar levels in your target range. Work with your doctor or a registered dietitian to find out how many carbs you can eat each day and at each meal, and then refer to this list of common foods that contain carbs and serving sizes. For more information, see Carb Counting. The Plate Method It’s easy to eat more food than you need without realizing it. The plate method is a simple, visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods you eat that have the highest impact on your blood sugar. Start with a 9-inch dinner plate (about the length of a business envelope):
Then choose water or a low-calorie drink such as unsweetened iced tea to go with your meal. Did you know? Food portions are much larger now than they were 20 years ago. Test your knowledge of portion distortion here. About Portion SizePortion size and serving size aren’t always the same. A portion is the amount of food you choose to eat at one time, while a serving is a specific amount of food, such as one slice of bread or 8 ounces (1 cup) of milk. These days, portions at restaurants are quite a bit larger than they were several years ago. One entrée can equal 3 or 4 servings! Studies show that people tend to eat more when they’re served more food, so getting portions under control is really important for managing weight and blood sugar. If you’re eating out, have half of your meal wrapped up to go so you can enjoy it later. At home, measure out snacks; don’t eat straight from the bag or box. At dinnertime, reduce the temptation to go back for seconds by keeping the serving bowls out of reach. And with this “handy” guide, you’ll always have a way to estimate portion size at your fingertips:
2 / 31 Day 1: Baked Chicken ChalupasChoose red over green cabbage to boost the amount of beneficial vitamins and minerals such as choline, potassium and vitamins A and C. Even better? Add a slice of avocado to each chalupa to increase the amount of insoluble fiber and heart-healthy benefits. Nutrition Facts1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat. 3 / 31 Day 2: Ginger Halibut with Brussels SproutsTo cut the sodium without losing that unique umami flavor, use Worcestershire, coconut aminos or low-sodium soy sauce instead of regular soy sauce. Nutrition Facts1 fillet with brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable. 4 / 31 Day 3: Chipotle Shredded BeefThis beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska Nutrition Facts2/3 cup beef mixture with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch. 5 / 31 Day 4: Cinnamon-Apple Pork ChopsThe cinnamon that zests up this main dish has a stabilizing impact on blood sugar as well as a cholesterol-lowering effect, two benefits people with diabetes can appreciate. Pair it with this cauliflower mash, which is similar to mashed potatoes but without the same calories, carb content or blood sugar-spiking impact. Nutrition Facts1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrate (25g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fruit, 1 fat. 6 / 31 Day 5: Mushroom Turkey TetrazziniThis creamy, comforting casserole makes a fantastic way to use up that leftover Thanksgiving turkey. And it’s a real family-pleaser! —Linda Howe, Lisle, Illinois. Nutrition Facts1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrate (5g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat. 7 / 31 Day 6: Rosemary Chicken with Spinach & BeansDon’t be fooled by their high carbohydrate content. Regularly eating beans is linked with better blood sugar control and lower blood pressure, making these complex carbs an excellent choice for people with diabetes. Nutrition Facts1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat. 8 / 31 Day 7: Turkey-Stuffed Bell PeppersThese well-seasoned ground-turkey-stuffed peppers are so tasty, you won’t even miss having real cheddar cheese. Round out the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama Nutrition Facts2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1/2 fat. 9 / 31 Day 8: Bow Ties with Sausage & AsparagusFast and easy, this dish can also be tweaked to cut the carbs and more than double the fiber simply by replacing the whole wheat pasta with a chickpea-based pasta. Boost flavor further by tossing in roasted cherry or sun-dried tomatoes. Nutrition Facts1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable. 10 / 31 Day 9: Tuscan Fish PacketsTilapia is an excellent source of B12, a vitamin that gets depleted with regular Metformin use. Make the dish feel more substantial by doubling to tripling the amount of zucchini, a low starch vegetable that’s perfect for people with diabetes. The foil packets also make this low-calorie fish a snap when it comes to cleanup. Nutrition Facts1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable. 11 / 31 Day 10: Rosemary Pork Medallions with PeasIt's nice to have a quick meal to fix after coming home from work. It's simple to prepare and doesn't use a lot of ingredients, so it's great for beginner cooks. —Laura McAllister, Morganton, North Carolina Nutrition Facts3 ounces cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat. 12 / 31 Day 11: Chicken Ole Foil SupperComforting and complex, this dish boasts four (or more, depending on the salsa you choose) different plant-based ingredients, making it a healthy home run for people managing diabetes. Nutrition Facts1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrate (8g sugars, 6g fiber), 37g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat. 13 / 31 Day 12: Quinoa Unstuffed PeppersQuinoa is definitely a “go-for-it” grain for people with diabetes since it is high in protein and low on the glycemic index, meaning it causes a slower, steadier rise in blood sugar. It’s also a good source of at least seven other vitamins and minerals that promise to protect your body from the effects of aging, including vitamins C and E, calcium, folate, manganese and potassium. Since this dish is solid on flavor and protein, you can even skip the sausage to create a nutritionally complete and filling meal. Nutrition Facts1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat. 14 / 31 Day 13: Cedar Plank SalmonImproving blood levels of vitamin D is known to help prevent and reverse diabetes, and salmon is an excellent source of this tough-to-find nutrient. The fish also does a double number on hunger because it’s packed with a decent dose of omega-3 fatty acids as well as protein! Since each fillet is naturally low-carb, you can still serve them over a starch, such as one-half cup brown rice, quinoa or amaranth to make it feel plentiful and complete. Nutrition Facts1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch. 15 / 31 Day 14: Artichoke Ratatouille ChickenThis Mediterranean-inspired meal includes artichokes, a vegetable that’s extra beneficial for people with diabetes thanks to surprisingly high amount of blood-sugar steadying fiber in each piece. You can also make the dish more robust by adding another heart-healthy Greek staple, olives. Nutrition Facts1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat. 16 / 31 Spicy Roasted Sausage, Potatoes and PeppersI love to share my cooking, and this hearty sheet-pan dinner has built a reputation for being tasty. People have actually approached me in public to ask for the recipe. —Laurie Sledge, Brandon, Mississippi Nutrition Facts1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat. 17 / 31 Wild Mushroom PizzaWhat's great about this wild mushroom pizza is you don't need to worry about finding the right toppings. Whatever wild mushrooms are in season or at your market will work beautifully. I like to get as many different ones as possible. —James Schend, Taste of Home Deputy Editor Nutrition Facts1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starch, 2 medium-fat meat, 1/2 fat. 18 / 31 Day 17: Chicken with Peach-Avocado SalsaIf you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to bring it back into your diet. By pairing this sweet stone fruit with the glucose-steadying chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to take down disease-causing inflammation. Nutrition Facts1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch. 19 / 31 Day 18: Mediterranean Pot Roast DinnerIf you crave old-fashioned comfort foods, this diabetes-friendly dish will easily become a favorite. Ingredients such as lean beef and low carb vegetables work together to help offset the blood sugar spikes normally linked with starchy potatoes. To reduce the calories and bring down the carbohydrate count, cut the number of potatoes by one-third and replace with extra helpings of more flavorful ingredients such as mushrooms, tomatoes and onions. Nutrition Facts5 ounces cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat. 20 / 31 Day 19: Cod with Hearty Tomato SauceThis savory recipe is great for people looking for a simple, satisfying way to increase their fish intake. Eating fish two to three times weekly is recommended for people with diabetes since it is a lean protein that doesn’t wreak havoc on blood sugar the way fatty options do. Swap out traditional pasta for zucchini noodles to get an extra serving of vegetables while also slashing calories and carbs. Nutrition Facts1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat. 21 / 31 Day 20: Kimchi Cauliflower Fried RiceAt the base of this Korean-inspired dish is cauliflower, a non-starchy, cruciferous vegetable that is loaded with suforaphane, a plant compound known to protect blood vessels from diabetes-related damage. Bonus: Kimchi is a fermented cabbage that bolsters beneficial bacteria in the gut. To cut the amount of cholesterol-raising saturated fat, swap out pork for turkey bacon or nix it altogether. Nutrition Facts1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 high-fat meat, 2 vegetable. 22 / 31 Curried Chicken SkilletWarm and aromatic, curry powder is a blend of spices—including cardamom, cinnamon, coriander and turmeric—which adds pungent flavor to chicken as well as supplies the body with increased protection against diabetic vascular disease. Nutrition Facts2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat. 23 / 31 Lentil LoafThis modern take on an American classic is hearty, yet it’s healthier than the traditional beef-based version because it’s low in saturated fat. Plus, people with diabetes who regularly eat legumes have been found to have lower blood pressure and better blood sugar control compared to those who don’t. Nutrition Facts1 slice: 213 calories, 5g fat (3g saturated fat), 43mg cholesterol, 580mg sodium, 29g carbohydrate (5g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat. 24 / 31 Day 23: Pork Tacos with Mango SalsaPork tenderloin is a lean protein, making it an excellent choice for people with diabetes. Plus, pork is particularly gentle on blood sugar when combined with whole grains and non-starchy vegetables, such as the high fiber corn tortillas and salsa in this recipe. Nutrition Facts2 tacos: 282 calories, 6g fat (2g saturated fat), 64mg cholesterol, 678mg sodium, 30g carbohydrate (5g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch. 25 / 31 Day 24: Sweet and Sour BeefThe top round in this recipe is a great choice for people with diabetes since it is an extra lean cut. Extra lean cuts of beef (like eye round and sirloin) contain significantly less saturated fat than other cuts, which means they’re less likely to trigger insulin resistance and inflammation associated with diabetes. Nutrition Facts1 cup: 290 calories, 7g fat (2g saturated fat), 64mg cholesterol, 465mg sodium, 29g carbohydrate (17g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1/2 fat. 26 / 31 Day 25: Crispy Almond TilapiaThe nuts in this delicious dish are packed with magnesium and fiber, two nutrients linked to improved blood sugar balance. Swap out the panko breadcrumbs for almond meal to create a crunchy coating that has one-fourth the carbohydrates, triple the fiber and two-thirds the calories. Nutrition Facts2 fillet pieces: 251 calories, 13g fat (2g saturated fat), 102mg cholesterol, 537mg sodium, 9g carbohydrate (1g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 2 fat. 27 / 31 Day 26: Southwestern Vegetarian BakeAdding more meatless dishes to the dinner rotation can benefit people with diabetes. Often, it automatically ratchets up the number of beans, vegetables and whole grains in your diet, which is a change associated with increased insulin sensitivity, more balanced blood sugars and a leaner body weight. Nutrition Facts1 cup: 285 calories, 10g fat (5g saturated fat), 21mg cholesterol, 759mg sodium, 36g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat. 28 / 31 Day 27: Goat Cheese and Spinach Stuffed ChickenSpinach is loaded with magnesium, a mineral that’s known to improve the body’s ability to use insulin, resulting in more well-managed blood sugar. Pair it with a roasted, non-starchy vegetable side dish, such as asparagus, broccoli or cauliflower. Nutrition Facts1 stuffed chicken breast: 347 calories, 14g fat (4g saturated fat), 111mg cholesterol, 532mg sodium, 13g carbohydrate (6g sugars, 5g fiber), 39g protein. Diabetic Exchanges: 7 lean meat, 1 vegetable, 1 fat. 29 / 31 Day 28: Mushroom and Brown Rice Hash with Poached EggsSurprisingly, the soft, delicate eggs that top this dish are an excellent and inexpensive source of appetite-suppressing protein, particularly for people with diabetes. This is because, contrary to what was once thought, regularly eating eggs doesn’t raise cholesterol. Nutrition Facts1 serving: 282 calories, 13g fat (3g saturated fat), 186mg cholesterol, 393mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat. 30 / 31 Day 29: Salmon with Mango Citrus SalsaThe omega-3 fatty acids in salmon offer extra special protection to the heart since they help lower blood pressure and improve cholesterol. In fact, people who eat the highest amount of fatty fish have the lowest rates of diabetes. Nutrition Facts1 fillet with 1/2 cup salsa: 433 calories, 26g fat (4g saturated fat), 85mg cholesterol, 516mg sodium, 19g carbohydrate (16g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 fruit. 31 / 31 Moroccan Vegetarian StewGood news: 25% of the carbohydrates in this steamy North African stew come from fiber, an undigestable saccharide that doesn’t raise blood sugar at all! Plus, unlike other soups and stews, it’s a blessing to blood pressure because it is unusually low in sodium. Nutrition Facts1-1/2 cups: 180 calories, 3g fat (0 saturated fat), 0 cholesterol, 174mg sodium, 36g carbohydrate (8g sugars, 9g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1 vegetable. What is the best diet for diabetes and high blood pressure?The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.
What foods should I avoid if I have high blood pressure and diabetes?50 foods and drinks to avoid for people with high blood pressure. Salty foods.. Sugary foods.. Red meat.. Sugary drinks.. Alcohol.. Saturated fats.. Processed and prepackaged foods.. Condiments.. What is a good breakfast for a diabetic with high blood pressure?Here are 10 great breakfast ideas for people with diabetes.. Eggs. Eggs are delicious, versatile, and a great breakfast choice for people with diabetes. ... . Greek yogurt with berries. ... . Overnight chia seed pudding. ... . Oatmeal. ... . Multigrain avocado toast. ... . Low carb smoothies. ... . Wheat bran cereal. ... . Cottage cheese, fruit, and nut bowl.. What fruits are good for diabetes and high blood pressure?While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples — can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more.
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Diabetes and high blood pressure diet plan pdf
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