Meal Planning

By Angela Misko
Sodexo Dietetic Intern, 2014
FLIPANYs Mission
Empower youth and adults through
physical activity and nutrition programs
while raising awareness and creating
policy changes for healthier
communities.
Ice breaker
1. The main source of fuel used by the cells in the
brain, liver, and kidneys is:
Carbohydrates
Protein
Fat
CORRECT: I I I I I
WRONG: I I I I I I

MOST PEOPLE SAID: PROTEIN OR LEFT BLANK

Ice breaker
2. I should avoid carbohydrates if I want to lower my
blood sugar

True False


CORRECT: 0
WRONG: I I I I I I I I I I I I

MOST PEOPLE SAID: TRUE

Ice breaker
3. The recommended goal range for fasting blood sugars
in a person with diabetes is:

40-80 mg/dl
70-130 mg/dl
80-120 mg/dl
120-140 mg/dl

CORRECT: I I I I
WRONG: I I I I I I I I

MOST PEOPLE SAID: 120-
140 OR LEFT BLANK

Ice breaker
4. All people with Type 2 Diabetes cannot produce
insulin

True False
CORRECT: I I I I I
WRONG: I I I I I I I

MOST PEOPLE SAID: TRUE

Ice breaker
5. How long after eating will blood sugar be the
highest?
Immediately after
2 hours after
4 hours after
6 hours after

CORRECT: I I
WRONG: I I I I I I I I I I

MOST PEOPLE SAID:
IMMEDIATELY AFTER OR LEFT
BLANK

Goal for Today
Learn how to manage your diabetes!
Objectives
Identify the three macronutrients and their impact on
blood glucose
Give examples of sources of carbohydrate, protein, and
fat
Describe two different approaches to planning meals
Use a method of meal planning to create one meal
Meal Planning
The purpose of meal planning is to help you reach your
personal blood glucose or weight goals.
Meal planning is beneficial for all people!
Basic Guidelines
Eat at least 3 meals per day and 2 snacks spaced
throughout the day.
Eat every 4-6 hours. Only have a snack if you will go
more than 6 hours without eating.
Eat within 30-60 minutes of waking up.
Eat each meal and snack at about the same time each
day.
Eat about the same amount at each meal each day.
Meal Planning Tips
Do not skip meals. Plan meals ahead of time for best
results.
Eat a variety of foods
Eat healthy carbohydrates
Choose lean proteins
Choose low-fat or skim
Be physically active
Keep a food diary

Carbohydrate
Sugar (Simple)
Bread (Complex)
Pasta
Rice
Starchy vegetables (corn, potatoes, peas)
Dairy products (milk, yogurt)
Beans and legumes
Protein
Fish Beans
Chicken Lentils
Turkey Nuts
Beef Tofu
Pork Cheese
Eggs
Fat
Oils (olive, canola, sunflower, peanut,
sesame, soybean, safflower, corn)
Avocado
Olives
Nuts
Peanut Butter (natural)
Fatty Fish
Skim milk or soy milk or almond
The Plate Method
Fill one half of your plate with at least two kinds of
vegetables. High in nutrients and low in calories!
Fill one quarter of your plate with starchy foods
(carbohydrates). Your body needs this for energy.
Fill one quarter of your plate with protein.
Add a glass of milk and a piece of fruit, and your meal is
complete!

The Plate Method
Sample Meal Using: Plate Method
Portion Control
Serving size- a fixed amount of a food that provides a
certain amount of nutrients.
Portion size- the amount YOU choose to eat.
Use of measuring cups and measuring spoons will help
you get used to the size of a serving.
You can use your hands to measure portions of foods.
1 cup = size of the fist
3 oz = size of your palm
1 tsp= size of your thumb
A Helping Hand
Carbohydrate Counting
1 serving of carbohydrate=15grams carbohydrate
A dietitian will be able to tell you how many
carbohydrates to consume at each meal.
For women: 3-4 carbohydrate servings per meal
For men: 4-5 carbohydrate servings per meal
How many grams of carbohydrates is this?
Reading Food Labels
Sample Meal Using: Carb Counting
Activity

CALL TO ACTION
I will exercise for at least 30 minutes per day, 5 times per week
I will plan meals ahead of time for the rest of this week
I will use the plate method for at least 3 meals this week
I will not skip meals
I will purchase a lower-fat milk
I will keep a food diary for at least 3 consecutive days
I will eat at the same time every day
I will choose carbohydrates that are high in fiber
I will use the carbohydrate counting method at least one time
this week

CONCLUSION
Meal planning is often the area of greatest struggle for
people with diabetes.
Choose a method that you believe you can and will use
on a regular basis.
People who are not diagnosed with diabetes can also
live a healthy lifestyle by following this kind of diet.
Be careful not to judge yourself as good, bad, or
cheating based on your food choices. All foods can fit!
THANK YOU!
GRACIAS!
Please submit your call to action
statements so that they can be
posted on the bulletin board in
your community center!
Questions/Comments?
For more information about FLIPANY, visit
www.FLIPANY.org




Resources
American Diabetes Association
www.diabetes.org
American Heart Association
www.heart.org
Academy of Nutrition and Dietetics
www.eatright.org
American Association of Clinical Endocrinologists
www.aace.com
Centers for Disease Control and Prevention
www.cdc.gov
National Diabetes Information Clearinghouse
www.diabetes.niddk.nih.gov