We know there are several different approaches to meal planning. We will review the pros and cons of each method.
- Healthy Eating Guidelines –
Pros: Useful for newly diagnosed diabetics. It helps someone have routine eating habits and includes a low-fat diet.
Cons: Does not focus on carbohydrate control
- The Plate Method –
Pros: Good for people who want to lose weight. It’s good for newly diagnosed diabetics and for those who are visual learners.
Cons: It does not focus on carbohydrate control, portion sizes can vary, and it does not emphasize healthy foods.
- Exchange List System –
Pros: Follows a low-fat diet, good for those who are trying to lose weight, it mimics other exchange style diets like Weight Watchers.
Cons: Can be difficult to understand, it’s not a flexible diet, requires measuring foods and does not focus on carbohydrate control.
Carbohydrate Counting
Pros: Very focused and flexible, it is good for people on the go and who use insulin.
Cons: Requires good reading and math skills; you have to check blood sugar levels many times of the day, does not show how to use healthy foods, and only works if portions are measured carefully.
General Diabetes Meal Planning Tips
- Try to plan meals in advance according to your schedule.
- Try to shop on weekends, if possible.
- Try to create a master list with your staples and you can add as needed, that way things don’t get left off.
- Buy in bulk if you can afford it or if it’s useful for your family.
- Try to pre-prep things over the weekend as much as you can.
- Try to cook at least three times a week and either bring leftovers for lunch or reheat for supper.
- Try to keep quick fix meal ingredients on hand in case you need a quick supper.
- Try your best, but know that no one is perfect.
Source: O’Connell, B. and Hieronymus, L. “Meal Planning Basics” Diabetes Self Management Sept./Oct. 2004.