Meal Planning and Diabetes

Meal planning is important when you’re living with diabetes, since it helps you keep your blood glucose levels under control. These tips can help you watch your carbohydrates, which affect blood glucose the most.

Count your carbs

Foods with carbohydrates (“carbs”) most affect blood sugar. That’s why it’s important to watch the number of servings of carbs you have each day.
 
According to the Canadian Diabetes Association, the recommended number of servings of carbohydrates (15 g) per meal is …
 
For men, 4 to 5 servings
 
For women, 3 to 4 servings
 
In addition to that number, men and women can have an additional 1 to 2 servings per day as snacks … but only if they’re hungry.
 

Know your food groups

Eating Well with Canada’s Food Guide spells out the different types of foods that make up a healthy daily diet. But do you know how many of each of the food groups you should be eating each day?
 
Adults should aim for this many servings per day:
Fruits/Vegetables – 7 to 10 servings
 
Grains – 5 to 8 servings
 
Milk/Alternatives – 2 to 3 servings
 
Meat/Alternatives – 2 to 3 servings
 
Learn more about Canada’s Food Guide here: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
 
 

Breakfast choices

The following choices each represent a single serving:
 
Fruits/Vegetables
½ cup unsweetened fruit juice*
¾ cup blueberries*
½ grapefruit*
½ cup hash browns*
1 TBSP (15 ml) jam*
 
Grains
1 slice rye, white, whole wheat bread*
½ small muffin*
1 4-inch (10 cm) pancake or waffle*
¾ cup (175 ml) unsweetened cold cereal*
½ cup (125 ml) cooked cereal*
 
Milk/Alternatives
1 cup (125 ml) 1% or skim milk, sweetened soy milk*
2/3 (150 ml) cup unsweetened OR artificially sweetened fat-free yogurt*
1.5 oz (50 g) of lower-fat cheese*
 
Meat/Alternatives
2 eggs
2 TBSP (30 ml) peanut butter
 
*contains 15 g of carbohydrates
 
 

Lunch choices

The following choices each represent a single serving:
 
Fruits/Vegetables
1 small banana*
1 cup (250 ml) leafy greens (salad)
½ cup (125 ml) carrots, cucumber, tomato
 
Grains
½ 6-inch (15 cm) pita
1 6-inch (15 cm) tortilla
1 slice rye, white, whole wheat bread*
½ small bagel or English muffin*
 
Milk/Alternatives
1 cup (125 ml) 1% or skim milk, sweetened soy milk*
2/3 (150 ml) cup unsweetened OR artificially sweetened fat-free yogurt*
1.5 oz (50 g) of lower-fat cheese*
 
Meat/Alternatives
2 TBSP (30 ml) peanut butter
2.5 oz (75 g) cooked or canned fish, shellfish; poultry, lean meat; deli meat – low-fat and low-salt
 
*contains 15 g of carbohydrates
 
 

Dinner choices

The following choices each represent a single serving:
 
Fruits/Vegetables
½ cup (125 ml) mashed potatoes*
½ cup (125 ml) cooked or canned beans, lentils, corn, peas*
½ cup (125 ml) sweet potato*
¼ large baked potato*
6 spears asparagus
17 small grapes*
 
Grains
½ cup (125 ml) cooked pasta, rice (brown or white) [Note: 1/3 cup (75 ml) = 15 g carb]
½ cup (125 ml) cooked couscous
½ cup (125 ml) cooked quinoa
¼ naan*
 
Milk/Alternatives
1 cup (125 ml) 1% or skim milk, sweetened soy milk*
½ cup (125 ml) ice cream or frozen yogurt*
 
Meat/Alternatives
¾ cup(175 ml) tofu*
¾ cup (175 ml) cooked legumes
2.5 oz (75 g) cooked or canned fish, shellfish; poultry, lean meat; deli meat – low-fat and low-salt
 
 
*contains 15 g of carbohydrates

 
 

Snack choices

The following choices each represent a single serving:
  • 1 small apple or orange*
  • 3 graham cracker squares*
  • 2 small cookies*
  • 1 small brownie (2 inch, 5 cm)*
  • 2 large rice cakes*
  • ¾ oz (22 g) pretzels or chips*
  • 3 cups (750 ml) popcorn*
  • ½ cup (125 ml) ice cream or frozen yogurt*
  • ¼ cup (50 ml) sherbet*
  • ¼ cup (50 ml) shelled nuts and seeds
 

Diabetes testing

If you’re living with diabetes, tests will become a normal part of your routine. They help you and your health care team know whether your diet and treatment choices are working, and help warn you if you’re at risk of health complications.
 
Here’s a look at how often some of the more regular tests should happen.
 
At diagnosis:
  • Kidney: urine test performed in a lab
  • Eye examination: by an eye care specialist (e.g., ophthalmologist, optometrist)
  • Nerve damage: a touch test on the foot
  • Cholesterol
 
Approximately every 3 months:
  • A1C: a blood test that measures your average blood sugar level
  • Blood pressure
  • A review of your home blood sugar monitoring logbook
 
Every 6-12 months:
  • Kidney check
  • Foot exam: at every visit to your doctor (at least once a year) and immediately for any problems
 
Every 1-2 years:
  • Eye exam by an eye care specialist (See our Vision Centre at Walmart)
  • Medication Review by the Pharmacist at Walmart
 
Every 1-3 years:
  • Cholesterol (more often if you have a related health condition, or high cholesterol)
 
Periodically:
  • Questions/consultations about sexual function
  • Questions about emotional health
  • Questions about healthy eating and physical activity

 
 

A few reminders

  • Ask your Walmart Pharmacist for a medication review
  • Ask your Walmart Pharmacist about a Diabetes Clinic Day
  • Get your flu shot early in the fall
  • Book a yearly eye exam
  • Inspect your feet every day
  • Bring a list of current medications to your next visit with your doctor
  • Know your target numbers for your blood pressure and cholesterol

Important information

Check in with the Pharmacist at Walmart for all of your diabetes needs. Just ask!
 

This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.


This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.
Legal
This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.

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