5 tips for meal planning with type 2 diabetes

It takes all the tools in the dietary toolbox to live your healthiest life after a diagnosis of type 2 diabetes. Learn which food groups are essential, and how much of each you should eat, to stay feeling good while fighting the disease.

Transcript

00:00

NARRATOR: Five foods for meal planning with type 2 diabetes. [MUSIC PLAYING]

00:06

A healthy diet is important to manage type 2 diabetes. Eating the right foods helps maintain consistent blood sugar levels that can help you achieve and maintain a healthy weight.

00:15

Here are five foods to incorporate while meal planning. Number one, non-starchy vegetables--

00:22

non-starchy vegetables include broccoli, beets, leafy greens, sweet peppers.

00:29

Frozen veggies are a good option. Fill one half of your plate with non-starchy vegetables.

00:36

Number two, protein-- try to eat more of the following proteins-- eggs, chicken, fatty fish like salmon, plant proteins

00:44

like beans and lentils. Try to limit red meat like beef and pork, and choose lean cuts.

00:50

Fill one fourth of your plate with protein. Number three, high-fiber carbohydrates--

00:58

high-fiber carbs include wholegrain bread, brown rice, quinoa, whole-grain pasta.

01:04

Avoid foods that contain sugar and white flour. Use these to fill the remaining one fourth of your plate.

01:11

Number four, fruit and dairy-- some meal plans may allow for servings of fruit or dairy with the meal.

01:19

Number five, healthy fats-- small amounts of healthy fats are important to nutrition.

01:27

Sources of healthy fats include olive oil, avocados, nuts, and seeds.

01:34

Remember, nutritional needs vary from person to person. Talk to your health care provider about your needs.

01:42

And consider working with a nutritionist or a dietitian to create a personalized meal plan.