Men: 45-60 grams of carbohydrate at each meal, 15-30 grams for a snack.Women: 30-45 grams of carbohydrate at each meal, 15 grams for a snack.Note: A kitchen scale can be a useful tool for measuring carbohydrate foods so that carbohydrate counting is more accurate.īelow are general guidelines for people with newly diagnosed type 2 diabetes to use until you can get an individualized meal plan: What does a 15 gram portion of carbohydrate look like? Check out this chart:Ħ ounce container of flavored, light Greek yogurt If you’re interested in working with a registered dietitian nutritionist on a customized meal plan, find one near you at. If you work with a registered dietitian nutritionist, they can help determine your recommended intake based on your weight, age, gender, lifestyle, and health goals. The portion size will vary depending on the type of carbohydrate choice, so using carbohydrate counting as a meal planning method - counting carbohydrate foods in 15-gram portions - may help you eat more consistent amounts.ĭon’t panic! Your meal plan will include more than 15 grams of carbohydrate at each meal. Limit servings of simple carbohydrate such as chips, cookies, cakes, and honey, which may elevate blood glucose more quickly. Also opt for foods rich in whole grains (like whole grain breads) over refined grains (like white bread and white pasta).īrown and wild rice, popcorn, oatmeal, and quinoa are also examples of whole grains. When choosing carbohydrate foods, reduce the impact on blood glucose levels by making the healthiest choices.įor example, choose fresh, whole fruit instead of dried fruit or fruit juice. When reading food labels to determine the carbohydrate content, focus on the line “Total Carbohydrate.” Many foods have food labels, but for those without a label, such as fresh fruit and vegetables, use a digital app like Calorie King, for a quick reference.

Sugars, such as those naturally occurring in fruit, milk, and milk products, as well as processed and refined foods which may contain both natural and added sugars.Starches such as breads, cereals, grains, rice, starchy vegetables, crackers, beans, peas, and lentils.This is an important energy source for your body and powers cells and tissues in your muscles, brain, and other organs. CarbohydrateĬarbohydrate occurs in the form of sugars, starches, and cellulose, and comes from a wide variety of sources including fruit, vegetables, and grains to beverages and packaged foods. Protein and fat helps round out your meal, providing a stable source of energy and helping you feel full, so be sure to incorporate healthy sources of these into your day as well.

This does not mean that carbohydrate foods are bad, but with diabetes it’s important to be mindful of portion sizes and having a similar amount at each meal. Out of the three macronutrients in food, carbohydrate has the biggest impact on blood glucose compared to protein and fat. This includes eating a variety from each food group at recommended portions, spacing meals out evenly during the day, and making simple food swaps while dining out or at home.Ĭontinue reading below to learn more about:įoods to enjoy in a balanced meal plan for diabetesĪs you begin testing your blood sugar more regularly, you may notice that some foods you eat raise your blood sugar more than others. Second, focus on adopting small changes that are maintainable in the long term rather than restrictive eating habits like crash dieting. Balancing these nutrients will not only help stabilize blood sugar levels, but also provide a diet that is heart healthy and help prevent other health issues. So what does a diabetes diet look like? First, it’s important to understand how carbohydrate, protein, and fat - the three macronutrients in food where calories come from - affect your blood sugar. Healthy eating for diabetes and overall good health is all about balance - finding a variety of healthy foods that you like to eat, and using moderation instead of restriction to include your other favorite foods. Going to the supermarket for the first time after being diagnosed can be confusing, but with some preparation and the use of a diabetes meal plan chart, you can still incorporate your favorite foods into your diet. A diabetes diagnosis can feel overwhelming, especially when it comes to figuring out meal planning.

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