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Meal planning can be confusing, especially when you’re a diabetic. To clear up that confusion, Toby Smithson (a registered dietitian) shows us how to mix-and-match food groups and create meals with variety and nutrition.

This is what Toby recommends to lessen your stress when preparing diabetic meals.

Diabetic Meal Nutrition

When it comes to eating as a diabetic, you have to be careful to eat the right things. Use the food groups to make sure you're eating as you should. Rememer these tips for diabetic meal nutrition and diabetic meal planning.

  • Use your meal plan from your dietician to navigate through the food groups.
  • Make sure you’re eating from every food group every day: vegetables, healthy fats, lean proteins, and carbohydrates.
  • Watch your portion size.
  • Don’t eliminate carbs. Keep track of how much you’re eating.
  • Your body needs carbs: i.e. beans, fruit, yogurt, bread.

Meal Planning

For example, a meal for someone who has been told to eat three carbs at lunch will look like:

  • 2 slices of bread (carb)
  • Apple (carb)
  • Peanut butter (protein)
  • Raw veggies


  • Beans (carb)
  • Rice (carb)
  • Egg (protein)
  • Apple (carb)
  • Carrots and broccoli (veggies)

Choosing smart meals is about what you eat and how much you eat. Focus on every food group and creating healthy meals is easy.

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