Deciding on a Meal Plan

The most crucial factor to take into account when selecting a healthy meal plan is you. Goals, needs, preferences, and a way of life should all be reflected in your plan. Although your healthcare practitioner and nutritionist may suggest specific objectives, you will be the one to select a purposeful and doable strategy.

Remember that a good diet for you is a healthy diet for everyone, diabetes or not. You don’t need to stress about adhering to some bizarre diet that calls for off-putting meals that nobody else in your family will eat. You can select items that are healthy for the entire household. Family members frequently have no idea that they are adhering to a “diabetic meal plan.”

Setting Objectives for a Meal Plan
  • Do you want to lose weight or keep it off?

What are your blood glucose objectives? Which meals should you eat if you have type 2 diabetes to help you control your blood glucose level? Which foods are the healthiest to consume if you have type 1 diabetes and are taking insulin or another medication?

  • How may meal planning be used to complement intense diabetes management?

You will probably schedule a meeting with your nutritionist to create a meal plan after first speaking with your diabetes care physician. You could think you don’t actually require a nutritionist. Perhaps you’ve seen examples of diabetes-friendly meal plans that seem simple enough to use. But keep in mind that your meal plan is not a temporary diet that you can adhere to for a couple of weeks. You are establishing a new eating routine that you will keep for the rest of your life.

A meal plan can be customized by your nutritionist to fit your preferences and time constraints. You can adjust your strategy as you achieve your goals or as your lifestyle changes. Products, your needs in life and health, and you all change with time. Your dietary objectives will alter as these things happen, and you’ll probably require a new strategy.

Making a Menu Plan

Your meal plan should make controlling your blood sugar simpler, not harder.

  • Include foods that are essential to you and that you enjoy.
  • Consider your daily schedule and activities.
  • Be adaptable.
  • A plan should assist you in maintaining blood glucose levels within the desired range.
  • A strategy ought to assist you in achieving and keeping a healthy weight.
  • opt for foods that will aid in the prevention of illnesses and disorders like cancer, high blood pressure, and heart disease.

You can learn fresh perspectives on food with the assistance of a dietician with experience in diabetes treatment. To keep your blood sugar levels in check, you may want to become more adept at matching your carbohydrate consumption to the dosages of your insulin or other medications. Or perhaps you’re interested in learning how to control your blood sugar while eating a vegetarian diet. Or perhaps you want to get thinner.

What to Talk About with a Dietitian

  • The kinds of meals you should eat and how much you should consume each day.
  • How to count carbohydrates and how many grams of carbohydrates to eat each day to keep your blood sugar levels within the target range.
  • How much fat to consume each serving if you wish to consume less fat. This often means that no more than 30% of the calories you consume each day come from fat in your diet. You might also want to talk about fat gram counting.
  • How to alter your diet to accommodate exercise.
  • The food items you should keep on hand to treat hypoglycemia and sick days.
  • Fresh suggestions for lunch, dinner, and snacks.
  • How to count sodium in milligrams and how to limit your sodium intake.
  • Understanding food labeling
  • How to meet your nutritional requirements when sticking to a certain diet, such a vegetarian one.

Planning meals while pregnant

When you are pregnant, you should pay particular attention to the foods you eat. A healthy meal plan for anyone actually isn’t all that different from eating well when pregnant. You’ll discover, though, that you and your developing child need more nutrients now than you did before becoming pregnant. For instance, while you are pregnant, you will require more protein, calcium, iron, and vitamins. Particularly in the final trimesters of pregnancy, your hunger could rise.

Before you decide to get pregnant, it’s crucial to consult with your doctor and nutritionist because healthy eating begins even before conception. For example, your doctor or nutritionist may suggest that you take folic acid. Another defense against birth abnormalities is having blood glucose levels that are close to normal before being pregnant. Before being pregnant, a calorie-restricted diet may be advised if you are overweight.

Your dietician, your diabetes care provider, and your obstetrician can evaluate your nutritional requirements after you become pregnant and collaborate with you to create a meal plan that you can stick to the entire time. You must consider both your current dietary level and general health.

Discussion Topics for Meals and Pregnancy

  • How many calories you should consume daily
  • Whether you’ll require prenatal vitamins.
  • How to split up your daily caloric intake into meals and snacks
  • Your daily targets for your blood glucose readings

If preventing weight gain is one of your objectives, your nutritionist and other members of your healthcare team can also assist you in gradually switching to lower-fat food options. Your dietitian can show you how to consume snacks at specific times of the day if you have nausea.

If you take insulin, you’ll also need to learn how to modify your insulin dosages to reflect dietary changes. You will require more insulin as your pregnancy progresses because of increased insulin resistance.

Discuss the use of caffeine, alcohol, and artificial sweeteners during pregnancy with your doctor and nutritionist. It is okay to use aspartame and acesulfame-K during pregnancy unless you have unique needs. Saccharin must be avoided both during pregnancy and when nursing. In general, drinking alcohol is not advised for anyone when pregnant as it can raise the risk of hypoglycemia in diabetic women.

A brief breakfast

Because blood glucose is more likely to be high first thing in the morning, you might be told to have a light meal.

Counting carbohydrates

You can use a specialized method to help you control your blood sugar levels called carb counting. To regulate your blood glucose levels, it is based on tracking the grams of carbs you eat throughout the day and in each meal.

Because the total amount of carbohydrates in a meal is what matters most, carb counting can provide you a lot of flexibility when it comes to meal planning.

Your dietician should advise you on how much carbohydrates to consume at meals and between-meal times. As a general rule, most women require 15 grams of carbohydrates every snack and 45-60 grams of carbohydrates at each meal. At each meal, most men require 60 to 75 grams of carbohydrates, and they also require 15 to 30 grams for one or two snacks.

So how do you calculate the amount of carbohydrates in food? The simplest method is to look at the food label. There should be a line on food labels that indicates the total grams of carbohydrates and their percentage of the daily value. The serving size is something else to consider. 

However, many goods lack labeling, including fresh fruit and vegetables. When preparing your meals, bear in mind a few principles for these foods. Find out how much carbohydrates your favorite foods contain, and carry a list of them with you as you study.

Working with their dietician or diabetes educator, people with type 1 diabetes and those with type 2 diabetes who use insulin can develop a plan for how much insulin to inject per gram of carbohydrate.

You may be familiar with the glycemic index of certain foods. By using the glycemic index in conjunction with your existing meal-planning method, you may be able to improve your blood glucose control.

You can use the glycemic index as a tool to make your existing meal plan a little bit more effective. More than foods with a medium or low glycemic index, foods with a high glycemic index increase blood sugar levels. The glycemic index of foods can be impacted by the total amount of carbohydrates, dietary composition, and cooking technique.

Choose a carbohydrate food with a moderate or low glycemic index or consume a small amount of a food with a high glycemic index when you eat it. You might find it simpler to reach your post-meal glucose goal thanks to your food selection.


Optional Carbohydrates

Some people might rather conceive of their carbohydrate intake as “options” as opposed to grams. This approach is predicated on the idea that a carbohydrate option has 15 grams in each serving. How many different types of carbohydrates you should take at each meal will be advised by your nutritionist.

  • 15 grams of carbohydrate foods
  • a little bit of fresh fruit
  • 1/4 of a large baked potato, or 1/2 cup of starchy vegetables or black beans
  • One slice of bread, 1/3 cup of rice or pasta, and 1/2 banana
  • 1/2 cup or 4 ounces of juice


Sports Drinks and Juice

Remember to include the calories and carbs in sports drinks and juices in your daily intake. People occasionally overlook the large calories that some drinks can have.

Food labels are governed by the Food and Drug Administration and the U.S. Department of Agriculture. The majority of producers are required to post food labels, with the exception of wholesalers of fresh produce, fruits, and seafood. The “Nutrition Facts” labels on food items in black and white are undoubtedly very familiar to you. The Nutrition Facts label is a crucial resource for making healthy food choices. This is the useful information that can be found on a food label.

Nutrient information labels

Serving Dimensions
  • Servings in a Container. Remember that a bag of chips or a frozen pizza may have numerous servings per container.
  • Calories and Calories from Fat per Serving.
  • Daily Values for Protein, Total Carbohydrate (Dietary Fiber and Sugars), Cholesterol, Sodium, Total Fat (Saturated and Trans Fat), and Cholesterol.
  • The ingredients are presented in decreasing weight order. Look for foods that mention healthy ingredients first, such whole-wheat flour.
How Different Foods Compare to One Another

The amount of each nutrient is displayed in grams (g) or milligrams (mg). A milligram is one thousandth of a gram, which is an extremely small amount. A nickel, for instance, weighs roughly 5 grams. A teaspoon of margarine works similarly. Compare the labels of items that are comparable using the label. Choose products with lower levels of saturated fat, cholesterol, and sodium, for instance, and aim to choose foods with more fiber.


Daily percentage values

The % daily value explains how much of your recommended daily intake is consumed by one serving of an item. These figures are based on the assumption that you consume 2,000 calories daily. The actual numbers for many people may vary based on how many calories you require, which you can find out from a trained dietician.


Health Claims

Food makers are only allowed to make health claims that are backed by solid scientific evidence, so occasionally you’ll see a claim like “calcium helps prevent osteoporosis” on a food label. These assertions may imply a connection between an illness and a possibly beneficial or dangerous element.

Examples of Health Claims

Here are a handful of the ingredients that can be found on food packaging in the US along with any associated illnesses or ailments.

  • Osteoporosis and calcium
  • Grain products with fiber and cancer
  • Cancer and fruits and veggies
  • Soluble fiber, in particular, found in fiber-rich fruits, vegetables, and grain products, and the risk of coronary heart disease

Cancer and obesity

  • Coronary artery disease, cholesterol, and saturated fat
  • Salt and high blood pressure
  • Folic acid and malformations of the neural tube
  • Coronary heart disease and olive oil


Claim of Nutrient Content

Additionally, producers boast about the nutritional benefits of their goods. These assertions can occasionally be a little unclear. What distinguishes “lite” from “low-calorie” food? What exactly is natural? Here are a few explanations of what these assertions really mean.

  • A product is considered to be calorie-free if it has fewer than 5 calories per serving or another set quantity (make sure to note the size of the serving).
  • Low calorie refers to a serving having 40 calories or fewer.
  • The term “light” or “lite” refers to a product that contains one-third fewer calories, 50% fewer fat calories, or 50% fewer sodium calories than the food being compared, which is often the full-calorie version of the same dish.
  • When a food is described as having less or reduced (as in sugar or fat), it means that it has at least 25% less calories or other elements than the full-calorie or regular version. The actual percentages must be stated along with these terms when they appear on a label, for as “50% less salt” or “fat decreased by 25%.”
  • To be considered “cholesterol free,” a food must have a serving size of 2 grams or less of saturated fat and less than 2 milligrams of cholesterol. For instance, vegetable oils are 100% fat even though they don’t contain any cholesterol. Despite having less saturated fat than butter or lard, vegetable oils are nevertheless preferred. However, a tablespoon of vegetable oil still contains the same 126 calories and 14 grams of fat as a tablespoon of butter or cream.
  • Low cholesterol means that a serving has 2 grams or less of saturated fat and 20 milligrams or less of cholesterol.
  • A food must be low fat if it has 3 grams or less of fat per serving.
  • A food is considered fat-free if it has fewer than 0.5 grams of fat per serving.
  • A food is considered low in saturated fat if it has 1 gram or less of it per serving.

No more than 15% of the calories in a serving are from saturated fat.

  • Low-sodium foods have 140 mg of sodium or less per 100 grams of food and per serving. There are other sources of sodium than common table salt (sodium chloride). Additionally, it can be present in some foods naturally as sodium nitrate, sodium bicarbonate, and monosodium glutamate (MSG).
  • A food is considered to have very low sodium content if it has 35 milligrams of sodium or less per serving and per 100 grams of food.

Less than 5 milligrams of sodium are present in each serving of sodium-free or salt-free products.

  • Meals that is low in salt has 50% less sodium than conventional food.
  • A product is considered sugar-free if it has fewer than 0.5 grams of sugar per serving.
  • Dietetic has no established definition. It just suggests that something has been altered or changed. In comparison to the ordinary version of the same product, it can have less salt, sugar, fat, or cholesterol. For instance, if you examine a bag of “dietetic” cookies, you might discover that while they have a low salt content, they do not have as few calories or sugar as you might have been lead to believe.
  • The term “natural” is not exclusive to just meat and poultry products. It denotes the absence of chemical preservatives, hormones, or similar additives in meat and poultry products. Other food labels do not confine the term “natural” to a specific definition due to legal requirements.

Only raw foods that haven’t been frozen, heated, or otherwise preserved are considered to be fresh.

Once you’ve created a new meal plan, you should start following it whether you’re eating at home or eating out. You will have to do a good bit of research on your own to learn how to purchase, cook, and eat out because your meal plan is private. However, there are some benchmarks to aim towards when you consider your healthy food options.


One of life’s greatest pleasures can be cooking and dining at home. Dinner is a great time to gather your loved ones or friends around the table.

It may be necessary to prepare ahead and improvise when eating at home to follow your meal plan, learn to buy and prepare new foods. It could all feel unfamiliar and intimidating. Remember, a meal plan provides an opportunity to try new foods and rediscover cooking. Your dietician can modify your plan to meet your skill level and eating habits if you don’t feel at ease in the kitchen.

Tips for Shopping
Fruits and Veggies
  • Vegetables. The most nutrient-dense vegetables per mouthful are fresh and frozen. To lower the sodium content, drain and rinse the vegetables in the can.
  • Fruit and juice from fruit. Pick fruit that is fresh, frozen, or dried, ideally without added sugar. Buy fruit juice that is completely pure. If a brand claims to be “produced with 100% fruit juice,” check the label because other components may be listed before fruit juice. Look for “no sugar added,” but be aware that juice’s inherent sugar will still cause blood sugar levels to rise. Verify the nutrition information label.
  • Bread. Inquire about products that include whole grains. Look for ingredients like whole wheat, whole grain, or whole corn in the ingredient list.
  • Cereal. Pick products with whole grains listed first on the label and 3 or more grams of dietary fiber, 1 gram or less of fat, and 5 grams or less of sugar per serving.
  • Pasta, rice, and whole grains. Pick any variety of brown or wild rice. Try to find whole-grain pasta, either fresh or dried. Avoid eating pastas with eggs and oil in them.
  • Snack foods like crackers. On the label, look for whole grains mentioned first and 2 grams of fat or less per serving. As low-fat snacks, think of pretzels or plain popcorn (air-popped, without cheese or butter, with 2 grams of fat or fewer per serving). Check the salt content and aim to keep the serving size under 400 milligrams.
  • Milk. Select low-fat or fat-free yogurt, buttermilk produced from low-fat milk, and fat-free or low-fat milk (artificially sweetened or unsweetened).
  • Cheese. Look for cheeses with 6 grams of fat or fewer per ounce in the fat-free and reduced-fat categories.
  • Cream cheese with sour cream. Sour cream or light cream cheese are good options. Instead of sour cream, think about using plain or flavored low-fat or fat-free yogurt with chives, herbs, and spices.
Seafood and meat

Red meat: the amount of fat in meat determines its grade. Select or Choice are lower-fat cuts to choose over Prime, which has more fat. Request that the butcher prepare 4-ounce portions of raw beef (on cooking, they will shrink to a 3-ounce serving).

Meat for sandwiches. Look for meats that are lean or 95% fat-free (by weight), have 30-55 calories per ounce, and have no more than 3 grams of fat per ounce.

Poultry. The leanest cut of meat is breast. Before cooking, removing the skin reduces the fat content by 50–75% and the cholesterol by 12%. Choose ground turkey that has a fat percentage of no more than 7-8%. (Often the fatty skin is ground in, giving it a higher fat content). These foods can contain a lot of fat when turkey or chicken is used to make salami, bologna, hot dogs, and bacon. Look for ones with no more than 30% fat.

Seafood. Seafood can be found in a number of supermarkets. Purchase fresh seafood. Make sure they have unclouded eyes, red gills, shiny skin, and no “fishy” odor. To maintain freshness, shrimp is frequently transported frozen. Pick canned fish that is either oil-free or packed in water. Find items with reduced sodium content.

Various Foods

Desserts that are frozen Pick products with a maximum of 3 grams of fat per 4-ounce serving (1/2 cup). Look for low- or fat-free ice cream or frozen yogurt. Consider frozen fruit juice bars that have fewer than 70 calories each. Desserts made with coconut cream, coconut milk, or coconut or palm oil should be avoided since they are high in trans fats or saturated fats.

  • Oil and margarine. Select canola, corn, soybean, safflower, sesame, olive, or canola oils. Pick brands that don’t contain trans fats and have liquid oil stated first on the label. Reduce your use of oil when cooking by experimenting with nonstick veggie cooking spray.
  • Dressings for salad. Try calorie- and fat-free varieties. Incorporate the carbs into your meal plan.
  • Soup. Select reduced-fat, low-sodium options. Use fat-free or low-fat milk or water while making soup.
  • Cakes and cookies Pick products with 3 grams of fat or less per 100 calories. Angel food cake is cholesterol-free and manufactured without fat. Other cakes can be manufactured (with egg substitutes) without cholesterol but typically not without fat. Some variants swap out the oil with nonfat yogurt or applesauce. There are instructions for low-fat and low-cholesterol versions of some cake mixes. Due to additional sugar, some fat-free cookies have more calories than the original recipe.

Avoid hydrogenated, palm, and coconut oils.


Today’s lifestyle includes a lot of eating out, therefore having diabetes should not be a barrier to dining out. But it’s crucial to be aware of what you’re eating and pick wholesome options from the menu.

Advice for Eating Out
  • Don’t be reluctant to inquire about the ingredients or portion sizes of dishes.
  • Aim to eat the same amount of food as you would at home. Don’t think you have to finish everything on your plate to receive your money’s worth.
  • Ask your waitress if you can split a plate with your dining partner, request a smaller piece at a lower price, or pack additional food in a “doggy bag” to take home.
  • Inquire as to whether less or no butter can be used to prepare your food.
  • Request that condiments such sauces, gravy, salad dressings, sour cream, and butter be served separately or not at all.
  • Opt for grilled, poached, broiled, roasted, or baked meats and fish over fried options.
  • Request alternatives to French fries, such as baked potatoes, low-fat cottage cheese, or even more vegetables.
  • If you use insulin, consult your medical team for advice on how to change your dosage when dining out.

Special circumstances may undoubtedly arise from time to time that require special treatment. Holidays, gatherings, and schedule conflicts are unavoidable. Here are some suggestions for handling these circumstances.


It’s a frequent misconception that someone with diabetes cannot consume alcohol. Simply said, this is untrue. It is unlikely that an occasional alcoholic drink at lunch will harm you if your blood glucose levels are within range. In fact, several studies have found that patients with type 2 diabetes who consume light to moderate amounts of alcohol had a lower chance of dying from coronary heart disease.

Moderate drinking is the key. One drink per day for women and two drinks per day for males is considered moderate drinking. 12 ounces of standard beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits make up one drink (liquor). However, you should abstain from alcohol if you have a poor tolerance for it or have had issues with it in the past.

Tips for Alcohol Consumption

Alcohol has roughly as many calories per gram as fat. You must consider the additional calories that alcohol contains if losing weight is one of your objectives. Alcohol often replaces fat calories, with one drink equaling two fat swaps (about 90 calories).

  • Alcohol use on an empty stomach frequently results in very low blood glucose levels. Alcohol should be consumed with food if you take certain drugs or insulin to avoid hypoglycemia.
  • The symptoms of hypoglycemia (regardless of the underlying etiology) are strikingly similar to those of intoxication. If people notice a sudden shift in your conduct, they might assume you are intoxicated. They might not take into account the potential that you have low blood sugar and require emergency assistance.
  • Some people have hypoglycemia without symptoms, or hypoglycemia unawareness. Alcohol consumption raises their danger of hypoglycemia.
  • Some prescription drugs, including some for diabetes, include alcohol consumption restrictions.
  • It may be recommended that you avoid alcohol if you suffer from conditions including pancreatitis, excessive triglyceride levels, stomach issues, neuropathy (nerve damage), kidney illness, or some types of heart disease.
  • The best advise for everyone is to never drive after drinking. But this is particularly true for those who have diabetes due to the increased risk for hypoglycemia from alcohol.
  • Your inhibitions and thinking processes may be impacted by alcohol. It’s simple to overeat while you’re intoxicated. You also need to be able to think clearly so that you can keep an eye on your blood sugar levels and know what to do if they start to fall too low. If you plan to drink, be sure to advise a friend what to do if their blood sugar falls too low. If you are unable to collaborate, your friend should be ready to step in.
A Later Meal than Usually

If your supper is later than normal, you might need a snack. Just remember to factor it into your daily nutrition plan. Always keep some snacks on you. You never know when you could start to feel low due to a traffic jam or a delay at work.

If you want to go out for brunch, grab something in the morning. Use your usual breakfast plan and your midday meal plan after that. Have your nighttime snack at your regular dinnertime if dinner will be really late.

Eat a piece of fruit or a starchy, low-fat snack if you use insulin and are unable to alter the timing of your insulin dose. Ask your medical provider for advice on how to alter your insulin later to take these changes into account.

Eating More Frequently Than Normal

You could feel like you spend the entire holiday season around food. Consider dividing your daily food intake into several small meals. In that case, you can distribute the food a little wider than usual without exceeding your usual portions.

Eating More Food than Usual

You can be tempted to overeat when you attend parties, have friends over, or just go out to eat. On sometimes, you’re going to consume a little bit more than you intended. Remember, eating well is all about making choices, so don’t let an odd moment of overeating make you feel guilty or like you are “cheating.” If you’re trying to lose weight, you might be able to schedule more exercise to help offset your increased food intake. It is also an option for those taking insulin to cover the extra meal with more medication.

Think over your options in advance. Use your other blood glucose management strategies if you choose to consume more than normal. Exercise a little extra, either before or after the occasion. Whatever choice you make, reflect on how your plan performed afterward. The next time, would you try anything different?

Consuming food until one is no longer hungry

Eat until you are no longer hungry rather than until you are full.


Mood Disorders

Diabetes patients experience eating issues just like the general population. Some experts think that because people with diabetes need to pay closer attention to what they eat, they may be more likely to develop eating disorders. Unfortunately, having a “perfect” body is how many individuals in our culture measure their worth. Some people will go to great lengths to lose weight or keep it off.

The two main eating disorders are bulimia and anorexia nervosa. Each has its own unique set of red flags. Both illnesses put the body under stress and rob it of the nutrition it needs.

Diabetes and eating disorders are associated with increased risk of diabetic ketoacidosis (type 1 diabetes), hypoglycemia, and elevated A1C values. As a result of their high blood glucose, they also have an increased chance of developing diabetes complications.

Professional assistance is available if you have an eating disorder or are not taking insulin to regulate your weight. Eating disorders are significant medical conditions that can result in fatal repercussions. Please speak with someone you feel comfortable sharing your feelings with.

To find a mental health counselor who can collaborate with the other members of your healthcare team, ask your provider for a recommendation. To assist you and your family understand your disease and how to treat it, your entire team will collaborate with you and your family. You could benefit from joining a support group. You can feel more understood by conversing with people who are experiencing similar issues.



Insulin-using diabetics have been linked to the eating disorder diabulemia. In an effort to shed glucose and calories in the urine, they purposefully cut back on or skip insulin dosages. People who skip insulin for weight loss experience increased bouts of diabetic ketoacidosis and struggle to control their blood sugar levels, just like in other eating disorders.

Loss of weight

Combining physical activity with a balanced diet is the greatest strategy for weight management. No strategy functions for everyone. For some people, eating less calories are simpler. Some people find it simpler to exercise more. Whatever strategy you choose, making a lifelong commitment to good nutrition and frequent exercise should be a cornerstone.

You are probably already on the road to losing weight if you are just starting to follow a healthy eating plan. Set up a realistic plan for accomplishing your weight loss objectives by discussing them with your dietician. However, avoid attempting to drop too much weight too soon. To achieve your objective, it is safe and effective to lose 1-2 pounds consistently each week.

Strategies for Losing Weight
  • Adhere to a meal plan with a caloric limit and good nutrition to lose weight gradually over several months.
  • Reduce serving amounts or stop eating particular foods.
  • Create behavioral targets.
  • Setting weekly or monthly objectives and short-term plans to achieve those goals is the most crucial thing you can do to lose weight. If you focus on one day at a time, your chances of success will increase.

You must check your blood glucose levels while you lose weight if you take medication to manage your diabetes. As weight loss brings down your blood glucose levels, you might be able to cut the dosage of your medication.

You will need to eat in order to address episodes of hypoglycemia, which adds calories and may hinder your efforts to lose weight. If you begin to experience low blood glucose reactions more frequently, call a member of your healthcare team so they can help you decide whether to reduce the dosage of your medication.

You may be obese.

If you are overweight, you must lose weight. Over 75% of patients with type 2 diabetes are currently or have previously been obese. What, though, is obesity? Obesity is defined medically as having a body mass index (BMI) of 30 or higher. Your medical professional can assist you in calculating your body mass index and a healthy weight range.

A Healthy Weight-Loss Plan

Making a healthy eating plan for someone who doesn’t need to lose weight is quite similar to making a healthy weight-loss plan. You’ll need to consume less calories than usual. You should continue to eat a variety of foods, such as grains, fruits, and vegetables.

Portion Control: Another Weight Loss Step
  • Make the investment in a set of measuring spoons and cups as well as a food scale that measures food in ounces or grams.
  • Give yourself your customary serving. Measure it now. Is it higher or lower than you anticipated?
  • Weigh a bagel or a slice of bread. One ounce of bread equals one serving. What is
  • Does yours match?
  • Before cooking, divide and weigh quantities of various meats and shellfish. 4 ounces of raw meat makes up one serving (3 ounces after cooking).
  • Getting in the habit of portion management at home will make it easier for you to calculate how much of your meal to save for a doggy bag when dining out.

As you prepare your weight loss program, consider how you will keep your new weight off. Although many people are successful in losing weight, they often struggle to keep it off. 

Physical activity and Weight Loss Together

Keep in mind that exercise and weight loss go hand in hand. According to studies, exercise is crucial for both losing weight and keeping it off.

Daily exercise is a crucial component of the lifestyles of those who manage to maintain their weight loss. In the following chapter, you’ll discover how to safely pursue physical exercise with diabetes—and have fun, too. They also report eating more fruits and vegetables than before, a healthy habit they kept up even after they stopped their “diet.”