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A balanced meal plan

Wondering what to eat now that you have diabetes? Unsure what kind of food will be good for your blood sugar? While it’s always 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 to help you do just that.

diabetes meal plan

A balanced meal plan for diabetes

Please note: every person is different and will respond in their own way to different kinds of food. For example, some people with diabetes can eat fruit in moderation, while others find that it spikes their blood sugar. Please check your blood sugar regularly and make the food choices that are best for you and your blood sugar control.

Portion size is important

Also keep in mind how important portion size is. Whether or not you’re carb counting, you want to ensure that your plate is half-full of nutrient-rich green vegetables, with a small portion of unrefined, high-fibre carbs (that includes fruit) and a quarter plate of good quality, lean protein. Take a look at the suggested meal plan as a starting point. Feel free to download it (and the recipes!) below.

Download this meal plan

healthy meal plan

Want to print out this meal plan for easy reference? Just click the ‘Download’ button below. All the recipes for the meals mentioned in this meal plan are also below. Let us know what you think of them!

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 them via the Health Hotline on 0800 11 22 88 or email directly on healthhotline@pnp.co.za to start your nutrition conversation.

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17 Comments

  1. Proper meal timing plays an important role in controlling diabetes, doctors recommend people with type 2 diabetes to eat small meals at regular intervals about six times throughout the day, which is not possible for everyone. I can only possibly eat 3 meals per day and I have also read about it that eating 3 meals at a regular interval can also play an important role in fighting Diabetes.

  2. Kholeka Mkwanaziw Kholeka Mkwanaziw

    I am diabetic please help me with the diet and what to drink

  3. […] diet look like? We’ve all been there! While we have plenty of recipes to offer, and a balanced meal plan, it’s also helpful to understand carb counting, which foods to eat often, and portion […]

  4. Tereza Wilken Tereza Wilken

    Hi. My dad and husband are diabetics. I downloaded you free diabetics cookbook. Last night we had the brussel sprout salad. The family loved it! Please keep up the recipes and meal ideas. Thank you.

    • I’m so happy to hear that! Thanks for letting us know, Tereza – happy cooking 🙂

  5. Zikwe Zikwe

    Hi. im diabetic, 35 years old. and i drink alcohol. (hunters dry) not every week but occasionally. is it bad for my health as a diabetic person.

    thank you

    • Hi Zikwe!
      Alcohol isn’t recommended for people with diabetes, but in moderation many doctors say it’s okay… Just make sure it’s not full of carbs. A can of Hunters Dry is the same as a slice of white bread… This article might help 🙂
      https://sweetlife.org.za/diabetes-and-alcohol/

  6. Deede Deede

    Hey does the diabetic people sometimes feel tired even if they were not doing anything?

    • Yes, often! It could be because of high blood sugar (test your blood sugar, if you can, when you feel tired) or because there’s so much more to think of and deal with when you have diabetes.

  7. Gee Gee

    Hi, ia suffering from pains on my feet, is this the sign of high level of sugar? I am taking metformin as prescribed by my doctor. Please advice what to do to ease this pains because i can’t sleep at night

    • So sorry to hear that, Gee! Sore feet can be a sign of the beginning of neuropathy, so it’s best to get it checked by your doctor. Keeping your blood sugar as stable (not high) as possible will certainly help…

  8. […] sweets, baked treats, junk food and fizzy drinks) can be another risk factor. Here’s a balanced meal plan if you need some advice on how to eat well – controlling how much you eat (portion control) […]

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