Mindful Eating and a Day of Diabetic-Friendly Meal Planning

Updated on December 18, 2019
Terrielynn1 profile image

Terrie has type 2 diabetes. She has a certificate in fitness and nutrition. She has a passion for helping others find their path to health.

Good foods equal good health.
Good foods equal good health. | Source

Getting Started With Good Food

When you learn that you're diabetic, you need to become mindful of what you eat. It's the quickest way to bring your blood sugars back in check. Mindful eating is about always being aware of what you put in your mouth. Once you get used to portion size and how it relates to your health, your blood sugar levels will follow.

Foods that are as close to their natural form as possible are best. Some foods need to be cooked by steaming and combined with other foods for their best nutrient absorption. Eating good food more often will help your body use glucose more effectively, instead of overwhelming it by eating only a couple times a day. Some people find eating this often to be difficult. Once you get used to it, you'll see how much better you feel.

I am starting this article with a food list to help you purchase the food you will need to complete a full day's worth of meals and snacks. The list can be copied so you can use it for your own shopping needs. After that, I share a meal plan that provides 3 meals and 3 snacks.

Now let's get started with your mindful eating day plan.

Food Shopping List

This list is to help you shop for the food items you need to make mindful meals and snacks. You can copy and paste it into your smartphone, or print it off and take it with you to the store. I keep a list on my iPhone under "Notes."

Bread/Grains

  • Brown/wild rice
  • Whole wheat pasta
  • Sourdough or rye bread
  • Hot cereal
  • Oatmeal
  • Whole grain crackers

Meat

  • Salmon
  • Other fish
  • Canned tuna (in water, not oil)
  • Poultry
  • Low-fat lunch meat
  • Lean beef or pork

Beverages

  • Coffee
  • Herbal tea
  • Vegetable juice (low-sodium)
  • Water

Dairy

  • 2% milk or almond milk
  • Cheese or cottage cheese
  • Butter/margarine
  • Eggs
  • Plain Greek yogurt

Snacks

  • Nuts
  • Graham crackers
  • Sugar-free Jell-O
  • Sugar-free pudding
  • Peanut butter (natural only)

Frozen

  • Vegetables
  • Frozen dinners
  • Sugar-free ice cream or sorbet

Cans/Jars

  • Low-salt canned vegetables
  • Canned fruit in its own juices (watch for added sugars)
  • Broth—chicken or beef (look for organic)
  • Salsa

Condiments

  • Vinegar
  • Lemon juice
  • Mustard
  • Ketchup (limit amounts)
  • Olive oil or cold-pressed coconut oil
  • Salad dressing (no sugar)
  • Sugar-free spices

Fruits/Veggies

  • Apples
  • Asparagus
  • Bananas
  • Berries of any kind
  • Beans—white, navy, or pinto
  • Green beans
  • Broccoli
  • Cucumber
  • Garlic
  • Green onion
  • Herbs
  • Kale
  • Melons
  • Onions—red or yellow
  • Oranges
  • Pineapples
  • Potatoes
  • Romaine lettuce
  • Spinach
  • Squash
  • Tomato
  • Zucchini

Calorie and Carb Counts for Raw Foods

The calorie counts are based on 100 grams of veggies. Fruit is per fruit.

  • Asparagus (20 calories) (3.9 g carbs)
  • Apples (52 calories) per fruit, (5.2 g carbs)
  • Beets (43 calories) (13 g carbs)
  • Broccoli (34 calories) (7 g carbs)
  • Brussels sprouts (43 calories) (9 g carbs)
  • Carrots (41 calories) (10 g carbs)
  • Cabbage (25 calories) (5.8 g carbs)
  • Cauliflower (25 calories) (5.3 g carbs)
  • Celery (16 calories) (3 g carbs)
  • Cucumber (16 calories) (3.6 g carbs)
  • Grapefruit (42 calories) per fruit, (4 g carbs)
  • Kale (49 calories) (10 g carbs)
  • Lemons (29 calories) (9.3 g carbs)
  • Onions (40 calories) (9 g carbs)
  • Oranges (47 calories) per fruit, (4.9 g carbs)
  • Tomatoes (17 calories) (4 g carbs)
  • Watermelon (30 calories) per cup, (3 g carbs)
  • Zucchini (17 calories) (3 g carbs)

What's a Carb?

Carbs or carbohydrates need to be kept low.

Carbs, just like sugar, turn to glucose in your body.

They are foods that contain starch.

There are both high- and low-index carbs.

Natural food carbs are best.

A diabetic plan should be low-index foods or low-carb.

Fresh fruit and yogurt, yum yum.
Fresh fruit and yogurt, yum yum. | Source

Breakfast Suggestions

The saying that breakfast is the most important meal of the day really is true. Through the night, your body is fasting. When you eat, it starts your metabolism going again. Picture the food as the fuel that keeps your furnace or body functioning effectively.

Food Ideas

  • 2 eggs and 1 piece of sourdough bread.
  • 1/2 cup of oatmeal with 1/2 cup of fruit, instead of eggs and bread.
  • 1 English muffin with an egg and back bacon is also a good way to start your day.
  • 1/2 cup of plain Greek yogurt with mixed berries, 1 teaspoon honey, and 1/4 teaspoon cinnamon.
  • 1 cup of coffee or herbal tea.

If you aren't used to eating breakfast, turn the yogurt and fruit into a smoothie. Add a powder protein or whey powder. Follow the instructions on the label.

Breakfast Is Important

Do You Eat Breakfast?

See results
Fresh raw veggies are oh so good.
Fresh raw veggies are oh so good.

Snacks: Eat 2–3 a Day

Keep your body running smoothly by eating a snack between each meal. Then at night have a snack about 2 hours before bed. Your snacks shouldn't have more than 20 carbs.

Suggested Snacks

  • 1 cup fresh fruit, mix it up so you get a variety of nutrients.
  • 1 cup raw vegetables like carrots, colored peppers, celery, and cucumbers. Mix more than what you need for a snack and keep in the fridge for an easy and quick snack.
  • Homemade trail mix—1 handful is a serving. Mix together in a bowl: 1/2 cup sunflower seeds, 1/4 cup dried cranberries, 1/4 cup raisins, 1/2 cup pumpkin seeds, 1/4 cup dried blueberries, and 1/2 cup almonds. Pour the mix into a Ziploc bag or glass jar. Seal and have on hand when you need a snack.
  • The yogurt and berry mix in the breakfast ideas above can also be used as a snack.
  • 4 soda crackers and 4 small slices of block cheese; either marble or mozzarella makes a good snack. If you're a fan of pickles, baby dills are great with this snack. Only have 2 or 3 pickles and slice them up.
  • Individually packed yogurts are convenient to have. Just make sure there is less than 6 grams of sugar and no syrup or added sugar. I use the Greek yogurt.

My super salad.
My super salad.

Lunch or Dinner: Super Salad Recipe

Prep time: 20 min
Ready in: 20 min
Yields: 6 to 8 servings

Ingredients

  • 3 tomatoes, diced
  • 1 large English cucumber, sliced
  • 4 green onions, chopped
  • 1/2 ounce feta cheese, crumbled
  • 1/2 cup Greek dressing
  • 1 pinch of black pepper
  • 1/2 teaspoon minced garlic

Instructions

  1. Mix all vegetables together in a salad bowl and toss.
  2. Add black pepper, feta cheese, and garlic and pour over the salad.
  3. Add the dressing.
  4. Toss everything together and place in the fridge till serving time.

Positive Thoughts

I Will

Only eat when I am hungry

Not eat when I am emotional

Eat for the last time before 8 PM

Not add salt or sugar to my food

Not drink my calories

Snack on fruit and veggies

Eat breakfast

Use portion control

by using a snack-size plate

Now You Can Be Mindful of What You Eat

Now you have a good start on how to be mindful of what you eat. Whether its preparing breakfast, lunch or dinner. Even the snacks you choose between the meals will nourish and fuel your body. You can mix it up, add items you love or add foods that are good for you. I suggest you use a snack size plate, it helps with portion control.

Sometimes it's enough to get blood sugars under control. The addition of more raw foods and good snacks will make it even better. This is a guide to get you started, the rest is up to you. You will never know how good real food is until try it. Now its your turn, comment below with changes you've made and if anything that helped you more than anything else. May you feel as good as real food tastes. Health and happiness to all.

© 2017 Terrie Lynn

Comments

    0 of 8192 characters used
    Post Comment
    • Terrielynn1 profile imageAUTHOR

      Terrie Lynn 

      3 years ago from Canada

      Hi Tamara, thank you for reading. I am glad your a mindful eater. It is so imprtant to think about what we eat. I am happy that you find it helpful. Have a beautiful day.

    • profile image

      Tamara Moore 

      3 years ago

      The Super Salad looks super delicious!

      I try to eat mindfully. Even when I eat Jujubes and ice cream, I do so mindfully. I am a vegetarian, but do eat chicken, sometimes.

      I find that healthy eating, such as you described above, makes me feel much more energetic, and even thinking more clearly.

      Your article is of great value to not only myself, but anyone who eats. I am glad it is on the internet to refer to.

      Thank you!

    • Terrielynn1 profile imageAUTHOR

      Terrie Lynn 

      3 years ago from Canada

      Hi Dora, that happens to us all. I believe if we work on it and don't get down on ourselves when that happens. Then eating better will get easier. I started playing mind games with myself and it seems to be working. like arranging or planning that treat or special food day. I no longer get upset when i have a minor ops. I move on and make tomorrow a new day. I found it helps to trck the time of day. something that might of just happen or emotions. It has allowed me to the reason behind why I made some of the choices I did. Encouragment is good. thank you and have a great week.

    • MsDora profile image

      Dora Weithers 

      3 years ago from The Caribbean

      You pose a great challenge here, Terrie. I try to be mindful and succeed much of the time, but there's that off moment when I pass through the kitchen, grab something and then ask myself why am I eating. However, you encourage me to try even harder. Thanks for the suggestions.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, delishably.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)