Diabetes requires eating the right amount of food in the right manner is very essential as with proper meal plans. You can manage your unbalanced blood sugar levels in your body. With the help of your health care expert, you can plan out what food, the quantity of intake and count of calories you should consume a day in order to lose weight. Once you are done with your weight loss plan you need to concentrate on your physical exercises and daily activities to achieve your weight loss goal.
If you are obese or overweight, you need to eat really less with less calorie food items and also foods with lower fat and sugar as these are the major factors that help in weight gaining drastically.
If you are obese and are planning to have a baby, you need to lose your weight before conceiving, as this will help you against problems that may arise throughout the pregnancy.
Meal Plans For Diabetes
Your health expert may suggest a meal plan based on carbohydrate counting and the portion or size of the food that is to be consumed.
Accordingly, here are some meal plans choked out for you to lose your body-weight if you are obese and have diabetes.
Everybody knows that a diabetic diet involves carb-counting. Carb-counting is the way that helps you to count carbohydrates in your diet used majorly for type 1 and type 2 patients. Food-items that involves carbohydrate are sugar, starch, and fiber. You should consume 250 grams of carbohydrates per day in order to maintain your blood sugar levels in the body.
Carbohydrates are the main nutrients that affect the blood glucose levels in the body and hence it is very necessary to plan your carb counting in a proper way. Even if you don’t have diabetes, your ideal meal plan should involve half the calories from complex carbohydrates, 23-24% of protein and about 28- 29 % from fats.
The amount of carbohydrates in each food is measured in grams for which you need to consider following things-
- Know which items have carbohydrate
- Learn the carbohydrate content in the food item by reading the labels attached to each item sold in the market.
- Add the advised amount of grams to your meal to achieve your daily meal target.
Meal Portion Size
This is about the size of your plate that you are going to use for your lunch or dinner. This is important because this method shows the amount of each food that you are going to involve in your plate per meal.
Basically, use not more than a 9-inch plate for your lunch or dinner. This will help you to eat a considerable amount of food at a time. Divide your plate into three portions. Put non-starchy food items like-vegetables on half of your plate and fill remaining two portions with starchy vegetables /small pieces of fruits/meat or protein-rich items like:
- Beans and legumes,
- Skinless chicken,
- Canned tuna in water,
- Raw, unsalted nuts,
Your daily meal plans should include snacks in between as it will help your body to maintain blood glucose levels.