Six Simple Hacks to Blood Sugar Friendly Meals for Kids with Type One Diabetes

*Disclaimer: All content and information in this blog is for informational and educational purposes only. Always consult your health care provider before making any adjustments to your exercise routine or diabetes management.

Planning meals with kids can be tricky and with Type 1 Diabetes we know how important meals are for blood sugar control, energy levels plus quality family time. And even though meals still need to focus around carb counting, insulin calculations, timing insulin doses and checking blood sugars, meals can still be fun as well as supportive to your child’s journey with T1D.

Meals are a time to relax, connect and enjoy, so instead of struggling with what to put on the table for your child with T1D here are a few easy tips.

Try the PFF Method!

The PFF method stands for Protein, fiber and fat. This combination of macro and micronutrients help stabilize blood sugars, promote sustained energy, slows down blood sugar spikes for better insulin timing and is a fun way to add more foods to meals! Plan on a protein source such as chicken, turkey, eggs, fish, shrimp, pork, beef, Greek yogurt or tofu. Then add a source of fiber such as salad, vegetables, fruit, nuts, seeds, or whole grains. Lastly, add a source of fat such as avocado, peanut butter, nuts, cheese, olives or olive oil. Have your child get involved and see which fun combos you can create or add to meals.

Use Glycemic Index Pairing to add more fun foods

Pairing low glycemic and higher glycemic index foods can help balance blood sugars, increase satisfaction with meals and adds a fun element to meal planning. Glycemic index is the rate at which a food can spike blood sugar levels. Low glycemic index foods are higher in fiber and slow down blood sugar spikes such as whole grain bread, brown rice, chickpea pasta, berries or vegetables. Pairing these foods with higher glycemic index foods such as watermelon, cookies, crackers, cereal or white bread. This allows you to still incorporate fun foods into meals while still creating balance. So if you family loves having spaghetti how can you add a lower glycemic index carb to help? Adding salad or broccoli on the side can help balance the meal while still having your fave pasta meal!

Plan in advance

Meal times can be hectic and it can be even more difficult trying to plan a balanced meal on the fly! Try to plan some family friendly theme nights to make meal planning easier such as pizza night, taco Tuesday or spaghetti and meatball Sunday. This creates an easy way to plan meals during the week. Also take advantage of easy meal prep from the grocery store for quick meals such as frozen meatballs, pre-made burger patties, bagged salad, microwave brown rice cups, frozen veggies or rotisserie chicken.

Get your child involved

Let your child pick the nightly vegetable, themed meal or a new recipe. This gets them interested in meals or cooking and more likely to try new items. Buying them an easy cookbook, Inviting a friend over can be another way to make a meal more fun or take a favorite classic like chicken nuggets and add a healthy twist such as a whole grain breading, then have them help with preparation.

Don’t forget snacks

Planning healthy snacks can be important when you’re on the run. Choosing snacks that help support better blood sugars can also help your child to feel better and have more energy throughout the day. Think of whole food snacks such as string cheese, Greek yogurt, fruit & nuts, apple and peanut butter, whole grain crackers with tuna salad, cottage cheese or raw veggies with dip. These snacks are much more filling with less preservatives than some store bought snacks.

Create a go to carb counting list

If there are meals you have frequently at home, fast food places or at a restaurant save the carb counts for later to work smarter not harder. Also saving carb counts for favorite snacks, breads or cookies to a list on the fridge can help your child with carb counting their own meals and snacks.

Remember – meals do not have to be perfect and planning meals everyone enjoys is important. Finding easy strategies that work for your child can help make meal times more pleasurable and fun, while still supporting blood sugars.