Diabetes Meal Planning

by Jo-Ann Heslin, MA, RD, CDN on January 1, 2015 · 1 comment

The first question everyone asks is, “What can I eat now that I have diabetes?” The simple answer is “everything.” No foods are off limits. It’s when you eat and how much you eat that you need to watch.

Meal Planning Hints


  • Eat regular meals and aim for the same amount of food at about the same time each day
  • Choose regular serving sizes
  • Eat moderately sized meals
  • Choose foods with carbohydrate and fiber at each meal and each snack
  • Include a good source of protein at each meal
  • Choose foods low in fat
  • Bring food with you so you don’t miss a meal or snack

Go easy:

  • On foods containing sugar
  • On foods containing saturated fat
  • On alcohol


  • Skip meals or snacks
  • Overeat

When it comes to diabetes management, only you know how you feel. You will be the first to notice any problems. And, you will set the pace for what you are willing and able to do. The rest of your health care team depends on you. Take good care of yourself.

To learn more about managing diabetes take a look at one of my latest books, The Diabetes Counter, 5th ed. (Pocket Books, 2014).


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Ados August 18, 2015 at 6:14 am

Salt is dehydrating and oils are fat. Some salt is good, and there are pletny of foods that naturally contain sodium like celery. Most people are severely dehydrated and could benefit from eliminating added salt to their food. Excess Salt means a body retains excess water, giving a person the appearance of excess weight (fat). If you want to lose weight and detox from a raw food diet, drink lots of water and don’t add the salt. Also read 80/10/10 by Dr. Douglas Graham


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