Portion size: Portion size and serving size arenвЂ™t always the same. Drink water or a low-calorie drink such as unsweetened iced tea to go with your meal.Fill one quarter with carb foods like grains, potatoes, peas, rice, pasta, beans, fruit and yogurt.Fill one quarter with a lean protein, such as chicken, turkey, beans, tofu or eggs.Fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage and carrots.Plate method: The plate method is a simple visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods.

Consult your doctor or a registered dietitian to find out how many carbs you can eat each day and at each meal. There are different methods/tools which can help in planning meals.Д¬ounting carbs: Keeping track of how many carbs you eat and setting a limit for each meal can help keep your blood sugar levels in your target range. Eating about the same amount of carbs at each meal can be helpful. It is better to plan for regular balanced meals to avoid high or low blood sugar levels. Focus on whole foods instead of highly processed foods as much as possible.Include fewer added sugars and refined grains, such as white bread and rice with less than 2 g of fiber per serving.

Include more non-starchy vegetables, such as spinach and green beans.

A good meal plan will consider your goals, tastes and lifestyle and alsoany medicinesthat you are taking.A good meal plan should: A meal plan is your guide that will help to decide when, what and how much to eat to get the nutrition you need while keeping your blood sugar levels in your target range.

Diabetic meal planner chart