Food gives us the energy we need for all the things we love to do every day. It’s the fuel that your body cells need to be able to think, work and play. Eating healthy is important for everyone and meal planning is an essential part of any diabetes management plan. Your healthcare team will help you make a meal plan that’s right for you. Your plan will include foods from all food groups to help you grow, have strong bones, be healthy and keep your blood sugar in balance.
CARBOHYDRATES
Carbohydrates are a key source of energy. They are broken down by digestion into sugar for energy. Carbohydrates usually affect your blood sugar kind of quickly, but last for a shorter period of time. Many people count carbohydrates as part of their meal plan because they can affect your blood sugar more than other food groups. Foods with carbohydrates include starchy foods like bread, fruit, cereal, pasta and rice. Fifteen grams of carbohydrates equals one carb choice.
Foods with 15 Grams of Carbs:
- 1 slice of bread
- 10 Wheat Thin crackers or 7 Ritz crackers
- 4 cups of 94% fat free microwave popcorn
- 1 small scoop of mashed potatoes
- ½ English muffin
- 1 small apple
- 17 grapes
- 1 medium orange
- 4 ounces of fruit juice
- 1 glass of milk (12 ounces)
- 1 granola bar
PROTEINS
Proteins are building blocks for growing and keeping muscles and skin healthy. Proteins affect blood sugar less than carbohydrates. Foods that have proteins include meat, poultry, vegetables, fish, soy and beans.
FATS
Fats are a concentrated source of energy that usually affect your blood sugar slowly, but last for a longer period of time. It’s best for everyone to try to limit the amount of fat they eat and to make sure the fats they do eat are healthier fats—including those that come from vegetables like avocado or olives.
Eating balanced meals is important for your overall health and makes you less likely to get really low blood sugar. If your parents plan your meals, chances are you have a meal plan that works with your insulin schedule—so it’s extra important to eat your planned meals and snacks so that the insulin can do its job.
Here are a few tips to help you eat right:
- Avoid skipping meals (especially breakfast).
- If you’re in a rush, grab a piece of fruit or a granola bar.
- If you don’t like school lunches, pack your lunch instead. Or ask your mom or dad to help you make it the night before.
- Always make sure you have ways to treat a low blood sugar (for example juice or glucose tablets).
- Drink water or milk. You can also have something sweet - chocolate milk or ‘sugar-free’ drinks like Crystal Light instead of regular soda or juice.
- Take time to have lunch. Eat slowly.
- Don’t deprive yourself. You can still have sweet treats as long as you and your parents work them into your insulin and diabetes plans.
- Remember, over time your activities and favorite foods may change. Don’t worry, just talk to your parents and doctor to find out if you will need to make changes to your diabetes plan.