The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Most of us don’t love planning meals. It can sometimes feel like the last thing you want to do at the end of a busy day. And while it’s true that consistently planning healthy, balanced meals requires some thinking ahead and a little creativity, there are some practical tips that can help make things a whole lot easier. Let’s take a look.
1. The Plate Method
This is a simple visual aid that helps you remember to allocate half the plate to non-starchy vegetables, a quarter to lean protein, and another quarter to complex carbohydrates. It’s a great starting point for meal planning, helping ensure you've got a well-rounded intake of nutrients, which in turn will help control blood sugar levels.
2. The power of whole foods
Prioritizing whole, nutrient-dense foods over highly processed options is always a good idea. Fruits, veggies, whole grains, lean proteins, and healthy fats offer a ton of essential nutrients and fiber, aiding in better glucose regulation.
3. Do you have too much on your plate?
Portion control plays a big role in regulating glucose levels and preventing overeating. You might consider measuring out your servings, or even using smaller plates—believe it or not, it actually works. When dining out, it’s a bit trickier. But you can often request smaller portions or try sharing an entree with a friend.
4. All snacks are not created equal
If snacks are part of the plan, pick ones that include protein, healthy fats, or fiber. This might be things like nuts, Greek yogurt, or veggies with hummus. These kinds of snacks will help you feel full and stabilize blood sugar levels between meals.
5. Beware of those beverages
Beverages can significantly impact blood glucose levels. Sugary drinks, including juices, can cause spikes, while options like sparkling water, herbal teas, or diet sodas offer hydration without added sugars.
6. Planning ahead
Doing a bit of advance thinking can alleviate stress and prevent impulse decisions. Try creating grocery lists based on planned meals (a lot of online recipes will even do this for you). If you’re going out to dinner, take a peek at the menu online before you go.
7. You’ve got the data
A glucose biosensor can be your co-pilot to help you make informed decisions. You can monitor pre-meal glucose levels to tailor food choices and portion sizes. And you can analyze post-meal glucose levels to understand individual responses to different meals. What all this adds up to is empowering you to make smart choices for your own individual needs and goals.
Did you know?
Unlike blood glucose meters that measure glucose levels in the blood, glucose biosensors measure glucose in the interstitial fluid in the surrounding cells just beneath your skin.
The bottom line
While it can certainly feel like a chore at times, meal planning gets easier the more you do it. These strategies should help you navigate it all with confidence, leading to improved blood sugar control and enhanced well-being.
Curated & reviewed by: Alexa Stelzer
RDN, CDCES, CSPO
RDN, CDCES, CSPO
Alexa Stelzer is a Clinical Digital Specialist at Dexcom, with a background in clinical dietetics and program management.
