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10 tips for a healthy diabetes meal plan

If there’s one question we get all the time, it’s: where can I find a healthy diabetes meal plan? Pick n Pay is working on one to share with you, but in the meantime, their dietician Leanne had these 10 tips to share.

Healthy nutrition

Healthy nutrition is a key component of your diabetes healthcare plan. A healthy diabetes meal plan isn’t just for people with the condition. In fact, the dietary guidelines recommended for people with diabetes are the same as those recommended for the rest of the population. That means your family doesn’t need to prepare separate meals for you at home – they can simply adopt your healthy habits.

healthy diabetes meal plan

A balanced meal plan

Follow these tips each day for a balanced and healthy diabetes meal plan:

  1. Eat at least three balanced, regular meals each day, incorporating a variety of foods.
  2. Fats play an essential role in your diet, but it is important that you choose fats of good quality.
  3. The essential fatty acids we find in fatty fish, such as sardines, pilchards, mackerel and salmon, have numerous benefits and help protect you against heart disease.
  4. Decrease the amount of refined carbohydrates and sugar you eat as they can cause your blood glucose level to spike.
  5. Aim to eat at least five servings of vegetables and/or fruit every day.
  6. Beware of taking in excess saturated and trans-fats.
  7. Include a small portion of good quality carbohydrates in your meals. They are high in fibre.
  8. Opt for monounsaturated fats, which are found in olive oil, canola oil, avocados and some nuts.
  9. Include a portion of lean protein in each of your meals to help improve your blood glucose control.
  10. If you are overweight, losing weight can help improve your blood glucose control. Change to a healthier way of eating, control your portion sizes and increase your level of physical activity.

Pick n Pay Health Hotline

Did you know that Pick n Pay employs a registered dietitian to provide free food and nutrition-related advice to the public? Contact Leanne via the Health Hotline on 0800 11 22 88 or email her directly on to start your nutrition conversation.

Photo by nrd on Unsplash

Published inAsk the Dietician


  1. Eileen Eileen

    Hi there I am in need of a meal plan that is sugar and salt free please help!

    • Hi Eileen!
      We’re posting a meal plan from Pick n Pay this week 🙂

  2. Vishana Simon Vishana Simon

    Hi. Please can you recommend a meal plan for type 1 diabetes.

    • Every diabetic is different, but Pick n Pay has a meal plan we’ll be publishing next week – watch this space!

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