Following a healthy eating plan and participating in regular activity will also help you to lose weight and/or maintain a healthy body weight. Even losing as little as 5-10% of your current body weight can help keep your blood sugars under better control, sometimes even allowing you to decrease the dosage of your diabetes medication, or eliminating the need for it altogether. The following guidelines cover the basics for diabetic meal planning. For more in-depth information, consider seeing a Registered Dietitian who specializes in diabetes and has access to your doctor and lab values. He/she can help you design a specific meal plan that will work for you.

Basic Guidelines

1. Eat a variety of foods: All food groups contain different nutrients and provide varying health benefits. Eating a variety of foods will ensure optimal health.

2. Choose mixed-nutrient meals: Since carbohydrates produce the most significant increase in blood sugar, eating them in combination with protein and a little fat will slow the rise in your blood sugar and help keep it stable.

3. Distribute meals throughout the day: Spacing your meals all throughout the day rather than having 1 or 2 large meals can help you avoid blood sugar highs and lows.

4. Don't skip meals: Skipping meals can be dangerous for those with diabetes, especially if taking insulin or an oral hypoglycemic agent (OHA). These types of medications work to lower your blood sugar. Skipping a meal or not eating enough may result in hypoglycemia (low blood sugar), which may cause dizziness, nervousness, nausea, even diabetic coma or death.

5. Choose foods high in fiber: High fiber foods aid in weight loss by keeping you feeling full and satisfied longer after eating a meal. They may also help regulate blood sugar and keep cholesterol levels down. An added benefit of following a high-fiber diet is regular bowel movements.

6. Eat simple sugars only in moderation: (this goes for people with and without diabetes) Sugar, desserts, and sugary beverages can be included in your meals/snacks, as long as you are knowledgeable about how to incorporate these foods into your diet. Talk to your doctor and registered dietitian about how you can incorporate an occasional sweet treat.

7. Drink alcohol only in moderation: Alcohol should never exceed 1- 2 drinks a day, as it can produce a hypoglycemic effect (low blood sugar). If you choose to drink alcohol, be sure to eat a substantial snack or meal beforehand to prevent low blood sugar. Also, tell someone you are with that you have diabetes, just in case of an emergency.

Following your diet carefully will help you achieve these goals:
1. Maintain normal blood sugar levels
2. Achieve and maintain your desirable weight
3. Prevent complications associated with diabetes including heart disease, kidney failure, nerve damage and blindness

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