Food gives you the energy you need for all the things you love to do every day. It’s the fuel that your body cells need to be able to think, work and play. Eating healthy is important for everyone and meal planning is an essential part of any diabetes management plan. Your healthcare team will help you make a meal plan that’s right for you. Your plan will include foods from all food groups to help you grow, have strong bones, be healthy and keep your blood sugar in balance.
Carbohydrates
Carbohydrates are a key source of energy. They are broken down by digestion into sugar for energy. Carbohydrates usually affect your blood sugar quickly, but last for a shorter period of time. Many people count carbohydrates as part of their meal plan because they can affect your blood sugar more than other food groups. Foods with carbohydrates include starchy foods like bread, fruit, cereal, pasta and rice. Fifteen grams of carbohydrates equals one carb choice.
Foods with 15 Grams of Carbs:
1 slice of bread
2 crackers
½ cup of peanuts
4 cups of popped microwave popcorn
1 small scoop of mashed potatoes
½ English muffin
1 small apple
17 grapes
1 medium orange
4 ounces of fruit juice
1 glass of milk (12 ounces)
1 granola bar
Proteins
Proteins are building blocks for growing and keeping muscles and skin healthy. Proteins affect blood sugar less than carbohydrates. Foods that have proteins include meat, poultry, vegetables, fish, soy and beans.
Fats
Fats are a concentrated source of energy that usually affect your blood sugar slowly, but last for a longer period of time. It’s best for everyone to try to limit the amount of fat they eat and to make sure the fats they do eat are healthier fats—including those that come from vegetables like avocado or olives.
Source: Canadian Diabetes Association (www.diabetes.ca)
