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How can you create a nutritionally balanced meal plan for someone with diabetes?

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If you have diabetes, you know how important it is to manage your blood sugar levels and avoid complications. But you also want to enjoy your food and eat a balanced diet that supports your health and well-being. How can you create a nutritionally balanced meal plan for someone with diabetes? Here are some tips and guidelines to help you plan your meals and snacks.

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1 Know your carbs

Carbohydrates are the main source of energy for your body, but they also affect your blood sugar levels more than any other nutrient. That's why you need to be careful about how much and what type of carbs you eat. The American Diabetes Association (ADA) recommends that you aim for 45-60 grams of carbs per meal, depending on your individual needs and goals. You can use a food scale, measuring cups, or your hand to estimate portions. You should also choose high-fiber, whole-grain, and low-glycemic carbs that digest slowly and keep your blood sugar stable. Examples include oats, brown rice, quinoa, beans, lentils, fruits, and vegetables.

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Lisa Welsh

State Director at International Microgreen Growers Association
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Creating a nutritionally balanced meal plan for diabetes requires strategic consideration. Emphasize low-GI complex carbs like whole grains, legumes, and veggies. Prioritize high-fiber foods for blood sugar regulation. Opt for lean proteins like poultry and fish. Choose unsaturated fats from sources like olive oil and avocados. Manage portions to control calorie intake. Establish regular meals and snacks to prevent blood sugar spikes. Limit added sugars and opt for water over sugary beverages. Tailor plans to individual preferences and collaborate with healthcare professionals for personalized guidance. Regularly monitor and adjust the plan based on blood sugar levels. Incorporate physical activity for overall well-being.

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2 Balance your plate

A simple way to create a nutritionally balanced meal is to use the plate method. This means filling half of your plate with non-starchy vegetables, such as leafy greens, broccoli, cauliflower, carrots, or tomatoes. Then, fill one-quarter of your plate with lean protein, such as chicken, fish, eggs, tofu, or low-fat cheese. Finally, fill the remaining quarter of your plate with a healthy carb, such as whole-wheat bread, pasta, or tortilla. You can also add a small amount of healthy fat, such as olive oil, nuts, seeds, or avocado, to enhance the flavor and texture of your meal.

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Julie DI DOMENICO

Diététicienne chez Sodexo
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Ceci s'appelle le principe de l'assiette idéale stricte. Il est à adapter au profil métabolique de chacun. Il existe également l'assiette ideale large où l'assiette est coupée visuellement en 3 ( tiers égaux de proteines, féculents et légumes). La viande même rouge peut être maigre, il suffit de bien choisir son morceau (le moins persillé possible). Les graisses de bonnes qualités ( de préférence végétales) doivent être présente à chaque repas en ayant à avoir des quantités raisonnables.

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3 Snack smartly

Snacks can help you control your hunger and blood sugar levels between meals, as long as you choose them wisely. The ADA recommends that you limit your snacks to 15-30 grams of carbs and pair them with a protein or fat source. This will help you feel fuller and prevent spikes and drops in your blood sugar. Some examples of healthy snacks are apple slices with peanut butter, yogurt with berries, hummus with whole-wheat crackers, or cheese with grapes.

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Julie DI DOMENICO

Diététicienne chez Sodexo
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Le principe est d'éviter de consommer des glucides de fa?on isolée entre le repas afin de maintenir une glycémie stable et limiter les débordements alimentaire que cette dernière peut engendrer si elle ne l'est pas. Il faut donc complexifier le bol alimentaire lors de prise de la collation en veillant à choisir la qualité des aliments. C'est à dire en évitant au maximum les aliments industriels et transformés. Un féculents complexe comme par exemple des flocons d'avoine dans un laitage nature avec des morceaux de fruits frais ou encore des oléagineux non grillés peuvent s'inscrire dans une collation de bonne qualité. Chez l'adulte cette dernière ne doit pas être un réflexe. Elle doit consommé en cas de réel besoin et non en prévention de...

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4 Drink wisely

What you drink can also affect your blood sugar levels and your overall health. Water is the best choice for hydration, as it has no calories, carbs, or additives. You can also drink unsweetened tea, coffee, or sparkling water for variety. Avoid sugary drinks, such as soda, juice, sports drinks, or energy drinks, as they can raise your blood sugar quickly and add empty calories to your diet. You should also limit your intake of alcohol, as it can interfere with your medication and cause low blood sugar. If you do drink alcohol, do so in moderation and always with food.

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5 Plan ahead

Planning your meals and snacks in advance can help you stick to your nutrition goals and avoid temptations. You can use a weekly or monthly planner, an app, or a website to plan your menu and shopping list. You can also cook in bulk and freeze or refrigerate portions for later use. This will save you time and money and make it easier to eat healthy when you are busy or stressed. You can also pack your own meals and snacks when you go out, travel, or work, so you don't have to rely on fast food or vending machines.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you create a nutritionally balanced meal plan for someone with diabetes?

1

2

3

4

5

6

1 Know your carbs

2 Balance your plate

3 Snack smartly

4 Drink wisely

5 Plan ahead

6 Here’s what else to consider

Culinary Education

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How can you create a nutritionally balanced meal plan for someone with diabetes?

1

2

3

4

5

6

1 Know your carbs

2 Balance your plate

3 Snack smartly

4 Drink wisely

5 Plan ahead

6 Here’s what else to consider

Culinary Education

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