[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-402972-105":59,"doc-detail-402972-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","planning-healthy-meals","Planning Healthy Meals","","Planning healthy meals for diabetes focuses on building balanced plates, making smart food choices, and monitoring portions. The guidance emphasizes nonstarchy vegetables, whole grains and carbohydrates in controlled amounts, lean proteins, and choosing water or zero-calorie drinks. It highlights reading Nutrition Facts labels for calories, carbohydrates, fat, fiber, sodium, and added sugar, estimating serving sizes using hand measures, and adjusting intake to activity level while consulting the diabetes care team.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/planning-healthy-meals/402972/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/planning-healthy-meals/402972.png","ImageObject",300,407,{"name":92,"@type":93},"kopisore","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-01","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What are the key healthy food choices for diabetes meal planning?","Question",{"text":112,"@type":113},"Choose lots of nonstarchy vegetables, whole-grain foods, fish at least 2 times a week, lean cuts of beef and pork, and remove skin from chicken and turkey. Use non-fat or low-fat dairy and choose water, unsweetened tea/coffee, or calorie-free “diet” drinks instead of sugary drinks.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How should portion sizes be estimated when you can’t measure?",{"text":117,"@type":113},"Compare your fist size to a measuring cup for a loose fist (about 1 cup for items like milk or dry cereal), use a palm for about 3 ounces of cooked boneless meat, and use a thumb for about 1 ounce or 1 tablespoon (such as peanut butter or salad dressing).",{"name":119,"@type":110,"acceptedAnswer":120},"What should be checked on a Nutrition Facts label for better food decisions?",{"text":121,"@type":113},"Check the serving size (labels are based on 1 serving, and packages may contain more). Review grams of total carbs, fat (limit saturated fat and avoid trans fat), fiber, and added sugar, and consider sodium as part of making healthier choices.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},402972,1790939658,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":39,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":46,"preview_page_count":4},962090880963,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","1  \nPlanning healthy meals  \nMaking healthy food choices  \n• Lots of nonstarchy vegetables  \n• Whole-grain foods  \n• Fish at least 2 times a week  \n• Lean cuts of beef and pork  \n• Remove skin from chicken and turkey  \n• Non-fat or low-fat dairy products  \n• Water, unsweetened tea, coffee, and calorie-free “diet” drinks instead of drinks with sugar  \n• Liquid oils for cooking instead of solid fats  \n– Limit quantities  \n• Choose whole foods over processed foods whenever possible  \nAsk your diabetes care team how many fruits a day are right for your meal plan  \nDiabetes and healthy eating  \n• Good diabetes self-care means following your meal plan and keeping track of what you eat and drink  \n• Eat a variety of foods in the right amounts  \n• Be sure to check food labels for calorie, carbohydrate, total fat, and sodium amounts  \n• Eat regularly (small portions several times a day)  \n• Match how much you eat with your activity level  \n• Eat fewer foods high in calories, cholesterol, saturated fat, trans fat, and sodium  \n• Talk with your diabetes care team if you have any questions about your meal plan  \n”Every time I prepare my foods now I think of my health beforehand.”  \n– Cornerstones4Care® member  \nTips for dining out with diabetes  \n• If you don’t know what’s in a dish or how it’s prepared, ask  \n• Ask for salad dressing, sauces, and gravy on the side  \n• Estimate your normal portion and put the extra in a container to go  \n• Try to limit alcohol and sugary drinks, or avoid them  \n• Don’t rush! Eat slowly and really enjoy your meal  \nEstimating portion sizes  \nWhen you can’t measure, you can estimate!  \nKeep in mind that all hands are different sizes. Before you estimate, compare your fist size to a measuring cup.  \nPortion size is the amount of a food you choose to eat at any one time.  \nServing size is a set, measured amount of food as shown on the label below.  \nA loose fist equals about 1 cup  \n(milk, yogurt, dry cereal, etc.)  \nA palm equals about 3 ounces  \n(cooked, boneless meat)  \nA thumb equals about 1 ounce or 1 tablespoon  \n(peanut butter or salad dressing)  \nReading a Nutrition Facts label  \nUse it to compare foods and to help you make decisions about the foods you choose to eat.  \nCheck serving size. Information on the label is based on 1 serving. Keep in mind that packages often contain more than 1 serving. This example shows that the package contains 8 servings. But the food facts given are for only 1 serving.  \nCheck how many grams of total carbs are in each serving.  \nLook at the amount offat. Try to limit saturated fats and avoid trans fats.  \nNotice how many grams of fiber are in each serving. Dietary fiber has many benefits on your body, such as helping to lower cholesterol. Therefore, try to choose foods with the most fiber.  \nLook at how many grams of added sugar the food contains. This is sugar that has been added as the food is made. Try to choose foods with less added sugar.  \n3  \nKnow your nutrients and create your plate  \n4  \n1. Nonstarchy Vegetables  \nFill half your plate with nonstarchy vegetables such as salad greens, broccoli, cauliflower, or squash.  \n2. Protein Foods  \nFill one quarter of your plate, about 3 ounces, with lean protein foods. Fish, chicken, lean beef, soy products, and cheese are all foods that are high in protein.  \n3. Carbohydrate Foods  \nFill one quarter of your plate with carbohydrate foods like whole grains, starchy vegetables, fruit, or dairy.  \n4. Water or a 0-calorie drink  \nChoose a drink without calories or carbs like water or unsweetened tea or coffee (hot or iced).  \n2  \n3  \n4  \nProtein Foods  \nSize of a deck of cards  \nCarbohydrate Foods  \nSize of a computer mouse  \nEach carb serving listed on page 7 contains 15 grams of carbs.  \nI need   grams of carbs per meal.  \nAsk your diabetes  \ncare team what the right amount of carbs is for you.  \n3  \nNonstarchy vegetables  \n• Do not raise blood glucose very much  \n• High in vitamins, minerals, and fiber, making them an imp","cbCaitRiEb4xNpQo","https://ap.wps.com/l/cbCaitRiEb4xNpQo","pdf",6780577,"English","# Planning healthy meals\n## Diabetes and healthy eating\n## Tips for dining out with diabetes\n## Estimating portion sizes\n## Reading a Nutrition Facts label\n## Know your nutrients and create your plate\n### Nonstarchy Vegetables\n### Protein Foods\n### Carbohydrate Foods\n### Water or a 0-calorie drink\n## Noncarbohydrates and protein serving guidance","[{\"question\":\"What are the key healthy food choices for diabetes meal planning?\",\"answer\":\"Choose lots of nonstarchy vegetables, whole-grain foods, fish at least 2 times a week, lean cuts of beef and pork, and remove skin from chicken and turkey. Use non-fat or low-fat dairy and choose water, unsweetened tea/coffee, or calorie-free “diet” drinks instead of sugary drinks.\"},{\"question\":\"How should portion sizes be estimated when you can’t measure?\",\"answer\":\"Compare your fist size to a measuring cup for a loose fist (about 1 cup for items like milk or dry cereal), use a palm for about 3 ounces of cooked boneless meat, and use a thumb for about 1 ounce or 1 tablespoon (such as peanut butter or salad dressing).\"},{\"question\":\"What should be checked on a Nutrition Facts label for better food decisions?\",\"answer\":\"Check the serving size (labels are based on 1 serving, and packages may contain more). Review grams of total carbs, fat (limit saturated fat and avoid trans fat), fiber, and added sugar, and consider sodium as part of making healthier choices.\"}]","Planning Healthy Meals | PDF",1790535776]