What to Eat Wednesday: Why Should Diabetics Meal Plan?

With the kids home all summer long, self care was certainly more of a struggle. In my house, healthy, balanced meals were swapped out in favor of ice-cream truck dinners and pizza and fries by the pool. It wasn't great for my Weight Watchers points, and it wasn't the end of the world, but then again, I don't have diabetes. 

Why Diabetic Meal Planning is Crucial Meal planning and mindful eating has been key to my own weight loss journey; for diabetics it can make all the difference!
In my family, my wife and I both work, and we swear that meal prep and planning gets our crew through the week with a good chunk of the nutrients we all need to survive. 

For patients living with diabetes, these plans are crucial: they ensure that you don't exceed your daily carb allotments and they also help create a framework for maintaining healthy blood sugar levels as you go through your day and week. Managing your diabetes is crucial to keeping certain potential side effects, like neuropathy (that tingling you feel in your feet), wounds and ulcers from taking hold. But a diabetic meal plan shouldn't just be about sugar grams and carb counts. It should be about you and your family. It should take into account your preferences and lifestyle. In short, it can be something that you look forward to following. I firmly believe that diabetic cooking can and should be joyful and delicious, which is why I share all these fun, diabetic-friendly recipes on this blog! 

How to Meal Plan with Diabetes
According to the American Diabetes Association (ADA), diabetic meal plans should account for: 
 

  • The timing of your meals

  • How much you eat at each meal

  • What types of food you choose to include 

A meal plan should be filled with foods you like and meals that you can prepare so it can guide you towards meeting your personal weight and blood glucose goals.

Choosing The Right Recipes

Now that you understand the basics, it's time to start filling your weekly plans with what fuels you! (Check out our Pinterest board for loads of daily, weekly and seasonal inspiration!)

To get you started, why not go with something refreshing and simple, just perfect for an easy lunch to cool you off while the weather is still so toasty! 

Try this chilled Avocado Cucumber Soup from the Everday Diabetes Meals Cookbook. Makes 2 Servings and should be enjoyed immediately, so invite a friend to chill out with you! The perfect, diabetic friendly, end-of-summer lunch

Ingredients

  • 1 avocado, halved
  • 1 clove garlic 
  • 1/2 cucumber, peeled and quartered 
  • 2 tsp chopped green onion
  • 1 cup ready-to-use low sodium veggie broth
  • 1/2 cup plain Greek yogurt
  • 2 tbsp freshly squeezed lime juice
  • 1 t bsp olive oil

Directions
1. In a blender, combine avocado, garlic, cucumber, green onion, broth, yogurt, lime juice and oil. Puree until smooth.

 

Got more suggestions for great diabetic recipes? Hit us up in the comments, or get on our Facebook page and share your successes (and failures) with the rest of us. So much of great cooking involves trial and error, so please help us help others eat well, eat tasty and eat in a way that helps manage diabetic health! 

Dr. Andrew Schneider
Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.
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