A meal plan copy of diabetic diet contains foods which are rich in nutrients and low in calories and fats. For diabetics there is no need to start complicated diets or eat some special food. In diabetes meal plan the only thing that you have to follow is that simply eat healthy foods in moderate amounts.
To plan a diabetic meal plan you have to choose healthiest foods but in right amounts. For selection of healthy food you can use the exchange system. This is meal plan method for diabetics. This system groups all foods into categories such as vegetables, fruits, starches, fats, milk and meats and meat substitutes.
Each food group in exchange system contains same amount of calories. One serving in a group is called as an exchange. In each food group an exchange contains same amount of proteins, fats and carbohydrates and that’s why it has the same effect on blood sugar level. So foods can be exchanged within a group and with the help of exchange you can make your diabetic diet more flexible. You can add variety of foods in your meal plan.
Carbohydrate counting is also effective method for diabetic meal plan. In diabetic diet your carbohydrate intake and timing, both the things are very important. Once you fix your daily calorie needs, you can count the carbohydrates intake and keep blood sugar level in normal range. With the help of food package labels, books and websites you can easily calculate carbohydrate content in particular foods.
The diabetic meal plan should contain fiber-rich foods, healthy carbohydrates, and limited saturated and Trans fats. Fiber-rich foods are fruits, vegetables, wheat bran, whole-wheat flour, legumes like lentils, peas and beans, and nuts. Healthy carbohydrates are low-fat dairy products, whole grains, fruits and vegetables. You have to limit saturated fats and Trans fats, you should reduce the amount of margarine, cheese and butter. Instead of this you can eat low-fat foods or replace butter with low-fat yogurt, margarine with sugar-free spread etc. To reduce cholesterol levels you can eat lean meats, egg substitutes, and skim milk. Fish is good replacement of high-fat meat. But avoid fried fish, and fish with high mercury levels like swordfish, king mackerel and tilefish.
By considering all these things a copy of diabetic meal plan can be like following:
Breakfast: It should contain two slice wheat toast, one egg or one slice cheese, ½ cup skim milk, ½ cup cereals, one small banana or orange and tea or coffee.
Lunch: It should contain two slices of whole wheat bread, green salad with lettuce and celery sticks, two thin slices of cheese or lean meat, half cup skim milk, one small fruit and sugar-free soft drinks.
Dinner: It should contain one slice whole wheat bread or one baked potato, one small grilled fish or chicken, tossed salad, one teaspoon soft margarine, two tablespoon low calorie salad dressing, ½ cup peas or carrots, ½ cup fat-free yogurt, and water or coffee or tea.
Snacks: It should contain one small wheat bread, one slice cheese, three arrowroots, one teaspoon soft margarine and ½ cup 1% or 25 milk.
To plan individual diabetic meal plan always take the advice of your doctor and then follow any diet plan.