How to Create a Diabetic Menu & Shopping List

As reported by the American Diabetes Association, more than 23 million Americans either have type 1, type 2 or gestational diabetes. Type 1 diabetes is when the body does not produce any insulin, which is responsible for converting sugar into usable energy. The type 2 classification is the most common and either causes a low production of insulin or the body rejects insulin. Gestational diabetes occurs in pregnant women who have a high blood sugar, which causes an excess level of glucose. The management of sugar levels in the body is extremely important to individuals who have diabetes, and they can be successfully monitored with a healthy diabetic meal plan.

Instructions

Shopping List

• 1

  Understand what you can eat. Based upon your type of diabetes, level of activity, medications and other health issues, study the foods that will best benefit you.

• 2

  Visit your local farmer's market for fresh produce and look for items with a broad range of color.

• 3

  Shop for essentials known as superfoods that provide the most nutrients: dark green, leafy vegetables and tomatoes, berries and citrus, whole grains, fat-free dairy, nuts and fish high in omega-3 oil, such as salmon.

• 4

  Continue to use favorite recipes if you are cooking for your family as well. You can substitute unhealthy components for more diabetic-friendly ones; replace processed white flour or bread for whole grain wheats, use low-fat milk instead of whole, and use canola or olive oil instead of lard and butter.

Menu

• 5

  Utilize My Food Advisor. This online tool helps you record and keep track of your food intake and assists in creating meals.

• 6

  Find the meal plan that works for you. The American Diabetes Association suggests three different options, Create Your Plate, carb counting and using the Diabetes Food Pyramid.

• 7

  Divide your plate into three sections for the Create Your Plate plan. The largest should contain nonstarchy vegetables, and the smaller two should contain a serving of meat and a starch item.

• 8

  Count carbohydrates by monitoring the amount of grams in food items. The average healthy meal for a diabetic would contain between 45 and 60 grams of carbohydrates.

• 9

  Work your way up the Diabetes Food Pyramid, with the largest serving being grains, beans and other foods rich in starch, then smaller equal portions of fruits and vegetables, followed by less dairy and meats.