At home, measure out snacks don’t eat straight from the bag or box. If you’re eating out, have half of your meal wrapped up to go so you can enjoy it later. When I do the inventory in step one I typically find grocery items that we are low on. I can also add to the list things we are out of or items we need to restock in our pantry. One entrée can equal 3 or 4 servings! Studies show that people tend to eat more when they’re served more food, so getting portions under control is really important for managing weight and blood sugar. The third step is to transfer the items to buy for the meals onto a shopping list. These days, portions at restaurants are quite a bit larger than they were several years ago. A portion is the amount of food you choose to eat at one time, while a serving is a specific amount of food, such as one slice of bread or 8 ounces (1 cup) of milk. Portion size and serving size aren’t always the same. Test your knowledge of portion distortion here external icon.

Eating carbs with foods that have protein, fat, or fiber slows down how quickly your blood sugar rises.ĭid you know? Food portions are much larger now than they were 20 years ago. For example, drinking fruit juice raises blood sugar faster than eating whole fruit. How fast carbs raise your blood sugar depends on what the food is and what you eat with it. Focus on whole foods instead of highly processed foods external icon as much as possible.Ĭarbohydrates in the food you eat raise your blood sugar levels.Include fewer added sugars and refined grains, such as white bread, rice, and pasta with less than 2 grams of fiber external icon per serving.Include more nonstarchy vegetables, such as broccoli, spinach, and green beans.A good meal plan will consider your goals, tastes, and lifestyle, as well as any medicines you’re taking. Counting carbs and the plate method are two common tools that can help you plan meals.Ī meal plan is your guide for when, what, and how much to eat to get the nutrition you need while keeping your blood sugar levels in your target range.

Meal planning worksheet