Healthy eating for people with diabetes is no different from anyone else. Follow this sample meal plan to get into the healthy eating habit. Choose foods you like that satisfy you and include carbohydrate foods in each meal or snack to help manage blood glucose levels. You can eat your main meal at lunch or dinner.
Breakfast
Choose from:
- One cup of high-fibre breakfast cereal with low-fat milk and one piece of fruit; or
- Two slices of bread or toast — preferably wholegrain, wholemeal or high fibre white — with thinly spread margarine, peanut butter, jam, Vegemite, baked beans, grilled tomato or sardines.
- Water, tea, coffee or 100ml of fruit juice
Light meal
- Soup (preferably one with vegetables and legumes, not one that is cream-based)
- One sandwich made with bread, one roll or six dry biscuits — preferably wholegrain or wholemeal — with thinly spread margarine or avocado
- Lots of salad vegetables
- 90g-120g of lean meat, skinless poultry or seafood; or two eggs; or
- 40g of fat-reduced cheese; or
- Half a cup of legumes (such as beans or lentils)
- One piece of fruit
- Water, tea or coffee
Main meal
- One cup of cooked rice or pasta or one medium potato
- Lots of other vegetables
- 90g-120g of lean meat, skinless poultry, seafood; or half a cup of legumes (such as beans or lentils)
- One fruit or one small tub of yogurt
- Water, tea or coffee
Snacks
Not everyone needs to include snacks between meals. If you do, select healthy choices such as fruit (fresh or canned in natural juice), low-fat yogurt, a glass of low-fat milk, wholegrain bread, fruit bread or high-fibre crackers.
If you have diabetes, you should discuss your food habits with a dietitian.
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