Home Health For a healthy diabetes meal plan, follow this daily timetable

For a healthy diabetes meal plan, follow this daily timetable


Unfortunately, many Kenyans with diabetes are diagnosed late, according to World Health Organization.

The cost of health care is far-reaching for low-income individuals.

For non-communicable diseases, the noted risk factor is eating unhealthy and processed foods.

Additionally, declined physical movement worsened the situation where health complications related to obesity are at their peak.

In 2016, it is estimated that over 1.8 million people in the country, between the ages of 20 and 70 years, are living with the lifestyle disease.

The aim of undertaking a healthy meal plan is to control sugar levels and weight.

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This could be achieved when you incorporate foods rich in minerals, vitamins, antioxidants and fiber.

The daily plan usually involves the whole day – from morning to night.


8:30 am take the insulin injection. At this time, ensure the breakfast is ready and on the table near you.

It won’t be advisable to begin preparing breakfast after taking the medication. Afyasmile Kenya caught up with a physician, Dr. Hassan Adan, in his office.

“When injecting the insulin, regular timing pattern should be followed such that in the morning and night, a different of 12 hours of to be maintained”, says Dr. Hassan, a physician.

8:45 am you take your breakfast. Wait for 15 – 20 minutes after the injection.

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It is recommended you have a bit heavy breakfast compared to lunch. Eat as much as you can by maintaining healthy eating habits.

11:30 am eat or drink something, it could be a cup of porridge, tea or even natural juice.

Don’t wait for lunch because and in the process, you will end up getting hungry, which is not good at all. Remember the insulin is in the body.


1:30 – 2:00 pm is the time for lunch. The food you eat at this time must be less compared to breakfast.

Furthermore, for the plate of the meal you are taking, ensure half of it is green vegetables, the remaining portion can be carbohydrates. Consider taking a balanced diet.

4:30 pm at this time, take a glass of milk, a cup of tea or a glass of sugarless juice. Pawpaw juice is a good example in this category.

It enhances bowel movement and softening of tools. Watermelon is another healthy juice.

Dinner time

8:30 pm at this time the super should be on the table, ready. Instead of going for the meal, first, inject yourself and wait for a minimum of 15 – 20 minutes.

Note that the first time you injected in the morning and now, a difference of 12 hours has elapsed.

8:45 pm take your dinner, taking into account greens and low-fat foods.

Sleeping time

10:00 pm could be sleeping time. Before you sleep ensure you take a glass of milk. This is very important and must be given extra importance. Don’t skip it.

This is so because you will be sleeping the whole night without eating anything and most importantly having taken insulin, the milk will control the level of sugar from going down.

“You took the injection at 8:30 am in the morning and 8:30 pm at night; that is 12 hours.

“When the insulin finishes from the body, another one is entering, this is important since the body should have insulin throughout”, summarizes the physician.

This practice, according to the physician, helps in regulating the sugar level; without going up or down.