Top Ten Meal Planning Tips!
There is not a single meal plan that works for everyone. What we are all striving to achieve is a plan that fits our personal preferences and, most importantly, helps achieve our blood glucose targets as well as maintaining a healthy weight.
It is often thought that planning a healthy meal is difficult to create and expensive. However, with a little bit of pre-planning, healthy meals can be easy to prepare, fit anyone’s budget and excite the taste buds!
To start you off on your journey to find the meal plan that is right for you, we have compiled our top ten meal preparation tips.
1. Fit a plan to YOUR life! If your weekdays are hectic balancing work and family demands, enlist some help on the weekend and get the whole family making quick, tasty dishes you can eat on the run during the week.
2. Carbohydrate counting or “carb counting,” is a meal planning technique for managing blood glucose levels that is based on the premise that carbohydrate-containing foods have the greatest effect on blood glucose compared to foods that contain mainly protein or fat.
3. Glycemic Index (GI) – learn about glycemic index (GI) – stock your fridge with foods with a medium or low GI since foods with a high GI raises blood glucose more.
4. Lean meats – choose leaner cuts of meats and try to eat seafood a couple of times a week.
5. Portion sizes – establishing the proper portion sizes is easy if you follow the plate method.
6. Eat lots of vegetables.
7. Cooking method – grill, broil, bake, and stir fry instead of frying.
8. Flavouring – use herbs and spices to cook, instead of salt.
9. Low fat – try low fat cheese, skim milk and low-fat yogurt.
10. Reduce sugar – try to reduce your sugar intake.
Of course there are many more ideas that you can add, a lot of which you will find in the articles below.
Finally, we’d like to suggest that you reach out to a dietitian to help you talk about specific choices that will fit your life, and preferences and foods you will want to stick with.
Meal Preparation Articles
- Type 2 diabetes meal planningDiscover how healthy eating can help people with type 2 diabetes meet diabetes management targets. Find out how a diabetes meal plan and food portion control can help you eat well and live well.
- How to have a diabetes-friendly ThanksgivingThanksgiving—whether you’re hosting or joining family or friends—is often associated with elaborate, decadent meals and desserts that can throw blood sugars out of whack. But just because you have diabetes doesn’t mean you can’t partake in the feasting and festivities.
- 8 must-know tips to keep your fruits and veggies fresh for longerWith food inflation, Canadians are looking for ways to save money. One way to do this is by making the most of the food that you have. Research shows that households waste on average 20% of the food they buy each week; vegetables and fruits are among the top foods wasted.
- Navigating the grocery store for meats and poultryIf you consider that the healthiest way to shop for groceries is to start by cruising the perimeter of the store, then you will no doubt notice that meats and poultry fall into this category.
- Simple cooking with spicesEnhance your cooking routine with spices right from your pantry. Read this article to learn how to spice up your meal plan!
- Healthier alternatives for diabetes meal planningEating healthy is one of the cornerstones of managing diabetes. Despite what many people believe,
- Carb counting: a meal planning solution that offers flexibilityCarbohydrate counting or "carb counting," is a meal planning technique for managing blood glucose levels that is based on the premise that carbohydrate-containing foods have the greatest effect on blood glucose compared to foods that contain mainly protein or fat.
- 5 tips to make a healthier birthday cakeBirthdays are for celebrating, and there’s no better way to indulge than with a delicious birthday cake! With a few tweaks to ingredients and toppings, baking a birthday cake can be healthier than store-bought options and tastier as well.
- Navigating the grocery store: the pasta aislePasta is a kitchen pantry staple. It’s inexpensive, versatile, requires little cooking expertise and it’s delicious. Read on to get 7 tips about choosing and using pasta for your diabetes diet.
- Do air fryers fit into a diabetes diet?Dreaming of French fries and crispy chicken? Fried foods aren’t usually part of the meal plan when you have diabetes, or at least they aren’t recommended. But can air fryers make fried foods a better fit for your diabetes diet?