Building A Better Meal
Looking for help on the road to healthier eating? Choose from 1 of the 3 options below to get started.
Meal Plan Examples
Get off to a quick start with a plan that shows you what a balanced meal may look like.
Don't Have a Meal Plan?
Get meal plan ideas to talk about at your next office visit.
Before you begin building a healthy meal plan
Sometimes it’s hard to know where to start when you’re trying to plan healthy meals. The American Diabetes Association’s Create Your Plate guide has some helpful information on building a more balanced meal.
Important tips to remember
- Portion size is important
- Measure and weigh your food for accuracy
- Avoid saturated and trans fats and stick with healthy fats like omega-3s
- Limit high-calorie beverages like juice, soda, and milk
- Don’t forget, snacks and desserts count, too!
Even the small bites make a difference
- Discuss any changes you make with your diabetes care team
Desserts count, too!
Sweet sips can add up
Create Your Meal Basics
To create your meal, start by splitting your plate down the middle. Then divide one of the halves into two. Put nonstarchy vegetables (like spinach or broccoli) in the larger half. Put starchy foods (like potatoes or rice) in one of the small sections. And put meat or protein (like eggs or tofu) in the other small section. You may want to add an 8-ounce glass of fat-free or low-fat milk and a piece of fruit, and you’re ready to eat!
Need help with the basics? Ask your diabetes care team to refer you to a registered dietitian (RD) if there is not already one on your team. This person can help you make a meal plan that includes food you enjoy.
The American Diabetes Association recommends a balanced plate of 50/25/25.