If you have diabetes or are pre-diabetic, a diabetic eating plan is very important to maintain a healthy life. Your daily meal plan can help you control your blood glucose levels. The recommended diet plan below is nutrient rich and low in fat and calories. A common eating mistake many diabetics make is skipping meals then overeating. To maintain a regular flow of food and liquid through your system, it’s better to have many small meals and drink juice and water in small quantities over the day.

A Sample Diet Plan

A diabetic eating schedule may be four to six small meals over the course of a day. Eating small portions, many times over the day is easier for the body to metabolize the vitamins, minerals and sugars.

Breakfast: (360 calories, 52.5 grams carbohydrate)

• 1 slice toasted whole wheat bread with 1 teaspoon margarine
• 1/4 cup egg substitute or cottage cheese
• 1/2 cup oatmeal
• 1/2 cup skim milk
• 1/2 small banana

Lunch: (535 calories, 75 grams carbohydrate)

• 1 cup vegetable soup with 4-6 crackers
• 1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
• 1 small apple

Dinner: (635 calories, 65 grams carbohydrate)

• 4 ounces broiled chicken breast with basil and oregano sprinkled on top
• 2/3 cup cooked brown rice
• 1/2 cup cooked carrots
• 1 small whole grain dinner roll with 1 teaspoon margarine
• Tossed salad with 2 tablespoons low-fat salad dressing
• 4 unsweetened canned apricot halves or 1 small slice of angel food cake

Snacks: (Each has 60 calories or 15 grams carbohydrate. Pick two per day.)

• 16 fat-free tortilla chips with salsa
• 1/2 cup artificially sweetened chocolate pudding
• 1 ounce string cheese plus one small piece of fruit
• 3 cups lite popcorn

Best Foods to Eat

Grains and Starchy Vegetables

Foods with a glycemic index lower than 55 are considered low glycemic foods, and are usually excellent choices. You may be surprised to hear that whole grains like brown rice are ideal starchy food choices, whereas beets, pumpkin, sweet potatoes and white potatoes are not.

Glycemic Index of Cereals

• Kellogg’s All Bran 51
• Kellogg’s Bran Buds 45
• Kellogg’s Cornflakes 84
• Kellogg’s Rice Krispies 82
• Kellogg’s Special K 54
• Oatmeal 49
• Shredded Wheat 67
• Quaker Puffed Wheat 67

Glycemic Index of Pasta