Back to School Meal Planning for Diabetics
Many families are ready to get back to school so a new routine can start. One routine is planning meals and afternoon snacks. Other families are already doing this because it is medically necessary. Children who have diabetes must plan meals and snacks ahead of time.
The main component of diabetic meal planning is carbohydrate counting. An adequate and consistent amount of carbohydrates is needed. Carbohydrates provide the fuel for your muscles and organs, such as your brain. Carbohydrates also provide all the cells in your body with the energy they need for everyday tasks and physical activity.
[1]
Carbohydrates need to make up a total 45-60% of the person’s caloric intake, whether they have diabetes or not. Eliminating carbohydrates is not recommended.
[2]What foods contain carbohydrates?
- Fruit- fruit, fruit juices, canned fruit and dried fruit
- Milk- milk and yogurt
- Grains – bread, pasta, rice, cereal, crackers, tortilla
- Legumes- baked beans, chili/red/pinto/black/kidney beans
- Starchy vegetables – potatoes, corn, yams, winter squash
- Sweets – desserts, sodas, candy, syrup, honey, jams and sugar
There are two types of carbohydrates:
- Simple: found in fruits and fruit juice, and are easily digested by the body. They also are often found in processed foods and
[3]anything with added refined sugar, such as soft drinks and some candy. - Complex: found in nearly all plant-based foods and usually take longer for the body to digest. They are most commonly found in whole-wheat bread, whole-grain pasta, brown rice, and starchy vegetables.
Protein and fat also need to be a part of every meal. They help slow down digestion and keep blood sugars stable throughout the day. The addition of fiber, from complex carbohydrates, also aids in slowing down digestion. Fiber can also aid in lowering blood sugars.
Packing school lunches can be challenging at first, but once the child and the family understand how to plan a balanced meal, it makes their life much easier.
School lunch ideas:
- Turkey, ham, or roast beef with low-fat mayonnaise, a slice of cheese, and lettuce rolled in a tortilla, served with an orange and milk
- Hummus on pita bread, sliced cucumbers, apple slices, and milk
- Slices grilled chicken or turkey, cheese stick, 1 serving (read serving size on the Nutrition Facts label) of high-fiber crackers, 17 grapes, and water
- Soup, stew, or chili in a thermos, one serving of high-fiber crackers, carrots, and milk
- Breadstick wrapped with deli cheese and deli meat (you may need two, depending on your child’s age), baked potato chips, pear, celery sticks and milk
- Salad with hard-boiled eggs, nuts, beans or meat, and oil-and-vinegar salad dressing, along with a multigrain roll, butter, and milk
[4]Snack options:
- 1/4 cup cottage cheese and 1 cup melon
- Cheese and crackers
- Sugar-free gelatin and a piece of fruit
- Low-fat yogurt and high-fiber cereal
- Peanut butter and crackers
- 3 cups of popcorn
Work with your child to be creative when meal planning and have a variety of foods available. The more involved your children are in meal preparation, the more likely they will enjoy the meal.
A healthy balanced eating plan is recommended for everyone who has diabetes. Remember, everything in moderation!
Christina Bartlett RD, LD is a Registered Dietitian and the owner of Everything In Moderation. Dedicated to providing nutrition information that is tailored to the individual.
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This post originally appeared on our September/October 2013 Magazine [11]