Meal Planning for Type 1 Diabetes: Creating a Balanced Plate

Lindsay Cohen, RDN

Credit: Mama-Betes

Meal planning with type 1 diabetes can sound overwhelming, but it doesn’t have to be. By understanding the role of different food groups and how they impact your blood sugar, you can create meals that not only nourish your body but also help you stay in the driver's seat of your diabetes management.

The Balanced Plate

The balanced plate is a simple but powerful visual tool that can be used to help plan balanced meals. The premise behind the balanced plate is to fill half of your plate with non-starchy vegetables, one-quarter of your plate with lean protein and one-quarter of your plate with complex carbohydrates. Non-starchy vegetables could include leafy greens, broccoli, cauliflower, peppers, carrots, green beans or asparagus. Lean protein includes chicken, turkey, fish, tofu, beans or lentils. Examples of carbohydrates include whole grains such as brown rice or quinoa, fruits and starchy vegetables such as potatoes and peas.

A meal following the balanced plate guidelines might look like half of the plate filled with stir-fried broccoli, carrots, snap peas and mushrooms along with 4 oz grilled chicken and 1/2 cup brown rice on the other side of the plate.

Regular Eating Schedule

In addition to the balanced plate, there are several other helpful meal planning strategies that those with type 1 diabetes may consider implementing to help promote stable blood sugars. First, it is important to establish a regular eating schedule and avoid skipping meals. By eating meals and snacks consistently throughout the day, blood sugar levels are more likely to remain stable. This also helps avoid extreme hunger which can lead to overeating later on in the day.

Carbohydrate Counting

Carbohydrate counting is a powerful tool to help promote balanced meals. Carbohydrate counting involves tracking the amount of carbohydrates in your food to manage blood sugar levels and aiming to eat a specific range of carbohydrate-containing foods at meals and snacks. This method helps individuals with type 1 diabetes match their insulin dosage to their carbohydrate intake.

Portion Control

Being mindful of servings and practicing portion controlby using measuring cups, food scales or visual cues is also important for individuals with type 1 diabetes, especially regarding foods high in carbohydrates.

Hydrate

For those with diabetes, drinking plenty of water throughout the day is crucial. When blood sugar levels are high, the body tries to flush out excess sugar through increased urination. This can lead to dehydration. Drinking enough water helps to dilute the blood sugar and prevent dehydration, aiding in blood sugar management while also keeping the kidneys healthy.

Plan Ahead

Planning ahead is another helpful meal-planning tactic. Planning and preparing meals and snacks in advance can help reduce stress and prevent impulsive food choices.

In Summary

Meal planning with type 1 diabetes is an ongoing learning process. Don't be afraid to experiment with different foods and strategies to find what works best for you. Remember, meal planning is just one aspect of managing type 1 diabetes. Regular exercise, blood sugar monitoring, stress management, and medication adherence are all equally important.

Always consult a registered dietitian or certified diabetes care and education specialist to help develop a personalized meal plan tailored to your individualized needs.

Cohen is a St. Louis-based registered dietitian, certified diabetes care and education specialist and the owner of Mama-Betes. She has personally been living with type 1 diabetes since the age of 9. Cohen is passionate about making nutrition and wellness simple, straightforward and fun for readers and clients. When she isn’t writing or working with clients, she can be found spending time with her family and friends, trying out a new workout class, taking a walk while listening to an audiobook, traveling or exploring new restaurants. You can find her on Instagram at @mamabetesblog.