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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.

What to read next?

Free Healthy Food Guide – how to eat healthy with diabetes or to lose weight: This Healthy Food Guide shows you exactly which foods to choose (and which to avoid), as well as sharing which portions to eat.

Let’s talk about diabetes and food: Each month, Sweet Life co-founder Bridget McNulty talks about something personal when it comes to diabetes… This month she tackles diabetes and food.

Eat healthy for diabetes: The one article you need to read about diabetes and diet.

Photo by nrd on Unsplash

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  1. Eileen Eileen

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

  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!

  3. Yvonne venter Yvonne venter

    Hi I’m on weightless .Is this ideal way to go. I have just been put on med for pre-diabetes

    • Hi Yvonne! If Weigh Less is working for you, then it’s a good way to go. The goal is a balanced way of eating that is sustainable: not a diet that you won’t be able to keep eating.

  4. […] a good idea to consult a dietician to get advice specific to your individual needs, there are some general guidelines that can help you enjoy a healthy diet with diabetes. Pick n Pay has created a balanced meal plan […]

  5. […] many. Over the course of a day, these little inaccuracies can really throw off your carb count. A meal plan can be helpful because you eat the same meals each week, and can test their effect on your blood […]

  6. […] kwemini, ukukungachaneki okuncinci kungayibhidisa indlela obala ngayo isitatshi osityayo. Isicwangciso sokutya siyanceda kuba utya ukutya okufanayo zonke iiveki, kwaye ungahlola iziphumo zeswekile yegazi […]

What do you think?

Sweet Life is a registered NPO/PBO (220-984) with a single goal: to improve diabetes in South Africa. We are funded by sponsorships and donations from aligned companies and organisations who believe in our work. We only share information that we believe benefits our community. While some of this information is linked to specific brands, it is not an official endorsement of that brand. We believe in empowering people with diabetes to make the best decisions they can, to live a healthy, happy life with diabetes.