About diabetic meal plan .

Carbohydrates give your body energy, vitamin B complex, minerals, as well as fiber. Fibers help your bowel movements, and also help you to have better control on your blood sugar level.

For a balanced diabetic meal plan, you need 6-11 servings of starches/carbohydrates each day. One serving of starch/carbohydrate equals:

1 slice of bread

1 small potato, casaba or plantain

½ cup cooked cereal such as oatmeal or cream of wheat

3/4 cup of dry cereal such as corn flakes

1/3 cup of cooked rice

1 small tortilla, roti bread or enjira bread

You might need to eat one, two or three starch/carbohydrate servings per meal, For example:

In breakfast

3/4 cup dry cereal and l slice of bread - 2 servings

To learn how to organize your breakfast, get some more ideas with these diabetic breakfast recipes.

In lunch1/3 cup of rice and 1/2 cup of cooked plaintains - 2 servings

In dinner 1/2 cup of pasta and one bread stick - 2 servings

Click here for some ideas on pasta recipes. Or click here to get to know how you can prepare a diabetic casserole dish.

Snack 6 crackers - 1 serving

You can prepare you own snacks for diabetics. Click here to find out how.

For a total of 7 servings per day.

Vegetables are healthy for everyone; they are rich in vitamins, minerals, and fiber with very few calories. You must choose vegetables that are bright in color. It is good to have 3 to 5 servings every day.

Your daily serving of vegetables is:

½ cup of cooked vegetables

1 cup raw vegetables, like salad, carrot sticks or cut up cucumbers

1/2 cup vegetable juice, like tomato juice or carrot juice

You may need to eat one, two or three vegetable servings at a meal. That's how you can organize your diabetic meal plan.

Fruits are very important in your diabetic meal plan because they are sweet in taste and healthy in content. Fruits provide you with energy, vitamins, minerals and fiber. You can eat fruits raw, or as juice with no sugar added, always try to buy smaller pieces of fruit.

You need 2 to 4 servings of fruit every day, a serving of fruit is:

1 small apple or pear

½ cup of apple or orange juice

½ of a grapefruit

1 small banana or 1/2 of a large banana

½ cup of chopped fruit

¼ cup of raisins or dried fruit

You might need to eat one or two servings of fruit at a meal.

Milk and yogurt give your body energy, protein, calcium, vitamins and minerals.

In your diabetic eating, you need 2 to 3 servings each day. For a diabetic woman, if you are pregnant or breastfeeding, you must eat 4-5 servings of milk and yogurt daily.

A serving of milk and yogurt is:

1 cup fat-free plain yogurt

1 cup skim or low-fat milk

Please, avoid yogurts that say, ‘fruit on the bottom’, because they contain high amounts of added sugar.

This food group contains meat, chicken, turkey, eggs, fish, nuts, and soy products, all these foods provide your body with protein which builds your body’s tissues and muscles. They also provide you with vitamins and minerals.

You need 2 to 3 servings of protein foods each day, each serving equals:

2- 3 oz of cooked fish

2-3 oz of cooked chicken

3-4 oz of tofu (1/2 cup)

1 egg

1 slice of cheese or 1 oz of cheese

2 tablespoons of peanut butter

This group includes butter, margarine, and oils (canola, olive and vegetable). To control your diabetic eating value, it is better to choose foods with less fat and less saturated fat (which is the type of fat you get from meat and animal products).

Sweets are sugary foods that have high calories and fewer vitamins and minerals, also some sweets are high in fat like cakes, pies and cookies. To get an idea on how to prepare a dessert for diabetics, click here

Your daily serving of fats, oils and sweets must not exceed:

1 teaspoon oil

1 tablespoon regular salad dressing

2 teaspoons light mayonnaise

1 strip of bacon

1 cookie

1 plain doughnut

1 tablespoon syrup

10-15 chips

If you are diabetic and at the same time want to loose weight, check this 800 calorie diabetic diet plan what can do for you. Don't forget to be close to your doctor for further advices.

In case you are a pre-diabetic and looking for a diet appropriate for you, click here to start your knowledge.

As you may see, it is not difficult to organize your daily diabetic meal plan according to diabetic eating rules. Just have a strong willing to learn the things and foods suitable to you. Good luck!

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