Friday, March 25, 2016

Foods to Include in a Meal Plan for People with Type 2 Diabetes

Foods to Include in a Meal Plan for People with Type 2 Diabetes

When you discover that you have type 2 diabetes you begin to realize that dieting is more than just a lifestyle choice, it becomes the key to controlling your health condition.Two things that individuals who are newly diagnosed with diabetes are faced with is:

-finding a way to to keep their blood sugar levels normalized
-Figuring out how they are going to adjust to a new eating plan, especially one that doesn’t include desserts and sugar.

The foods that you eat as a type 2 diabetic can be the difference between improving your condition or making the situation worse.

Here is the basis of the foods that should be included in a simple meal plan that helps people with Type 2 diabetes:

1 - a lean protein source.
2 - whole grain source.
3 - non-starchy vegetables and fruit.
4 - a small amount of healthy fat.
5 - water

This simple meal plan equates to one meal. The foods in each part can be selected from the following:

1. Protein source can include - lean beef, fish, turkey, chicken, wild meat or eggs. Dairy products such as cottage cheese, cheese or fat-free yogurt can also be used.

2. Whole grain sources can include brown rice, whole wheat bread, rye bread, 7-grain bread,, quinoa or oat bran. You can also substitute this category with a starchy vegetable - corn, peas or sweet potatoes.
3. Non-starchy vegetables could include onions, tomatoes, green beans, okra, mushrooms, broccoli, asparagus, spinach, lettuce, cauliflower, zucchini, radishes, cabbage, and peppers.

4. Fruit could include one serving only of a medium sized pear, apple, nectarine or peach. Or a cup of cherries, watermelon, cherries, orange, or grapefruit. Other fruit could include two fresh figs or ten grapes.

5. A small amount of healthy fat could include one teaspoon of grass-fed butter, coconut oil or olive oil.
6. Beverage, tea or coffee. herbal teas include ginger,peppermint, catnip, green tea, chamomile, spearmint, yerba mate, or ginseng. You could also just drink plain water.

By using a simple approach such as this meal plan you can begin to progress with breaking the cycle of insulin resistance and obesity - ultimately helping you achieve a healthy weight. You don't have to give up delicious meals to beat type 2 diabetes.

Remember, a healthy eating plan isn’t just following a list of foods. You also need to make sure you are getting the correct amount of carbs, protein and fats from a nutritional standpoint. Consider consulting a dietitian to help you with this, but it doesn’t hurt for you to know which foods to eat and the ones you should avoid.


  1. Very informative article! This should be shared not only to those suffering from diabetes, but also their family and carers. The importance of meal planning cannot be overemphasized. It’s an effective way to manage the disease. Diabetes can be managed and if done well, it can help improve the person’s well-being.

    1. You’re right, the information here should be shared to carers. Not all carers are medically trained so they need these tips so they can provide better care of the patient. I take care of an elder with diabetes and with the help of a doctor and a nutritionist, I learned what to do and do it properly.

    2. That’s fantastic, Kate. Carers and family members have the compassion and their hearts are in the right place. I think they really could benefit from information from sites like this one. The more you know as a carer, the better it would be for the person with diabetes. He or she can rely on the great support that carers provide.

  2. I’ve just watched the presentation on your “Get Rid of Diabetes” site and I think more people should view this. It’s a bit scary for diabetics, but at the same time, it gives them hope that there are ways to improve their health. Living with diabetes is tough and with no proper management, it can be debilitating.

  3. Meal planning is just one component of diabetes management. This mini-guide is helpful as it gives an idea of what can be included in the meals. It would be great if you could also post an article on food items that should NOT be included. I think sometimes it’s easier to remember the food items to avoid.

  4. I think many people have the misconception that meals for diabetics should be devoid of taste. That’s not the case at all. In fact, they can be very delicious if prepared properly by those who know how to. Diabetics should not be made to feel miserable by giving them food that tastes like cardboard. This article is a good jump off point if you have no idea how to start planning meals.

  5. I strongly recommend these foods if you want to prevent diabetes as well. Eating healthy and an active lifestyle is a good way to prevent diabetes; it's not that hard to do. I have to be careful because I have diabetes on both sides of my family. I try to eat healthy all the time.

  6. This is very useful as my partner's father has type 2 diabetes, and I never know what we should be cooking him when he comes over for dinner. I might even forward this article on for him to read, because I'm not sure he does follow all these recommendations.

  7. I changed my diet and lifestyle after having my youngest, out of 3. With her, I had gestational diabetes and the doc told me that my chances of getting diabetes is now higher. So, though it was hard, I did it for my health and it's now become so natural. :) Don't let a health scare cause you to change, do it to prevent.