Meal & Activity Blood Sugar Planning Tool

Use this worksheet to plan meals and activity in a way that supports steady blood sugar.

Always consult with your healthcare provider first before making any significant dietary or lifestyle/exercise changes.

Step 1: Build a Balanced Meal

Try using this simple formula:

Plate Method Guide

• ½ plate non-starchy vegetables
• ¼ plate lean protein
• ¼ plate carbohydrates
• Add healthy fats in small amounts

Example:
Grilled chicken + brown rice + sautéed vegetables

Step 2: Carbohydrate Awareness

Ask yourself:

✔ How many carbohydrate foods am I including?
✔ Is my portion size appropriate?
✔ Am I pairing carbs with protein or fiber?

Common carb foods include:

• Bread
• Rice
• Pasta
• Fruit
• Milk
• Sweets

Step 3: Activity Planning

Movement helps your body use glucose more efficiently.

Plan:

• Light activity after meals (10–15 minute walk)
• Scheduled exercise most days of the week
• Checking blood sugar before and after new workouts

Step 4: Monitor & Reflect

Use this table daily:

Helpful questions:

• Did my meal cause a spike?
• Did activity lower my number?
• Do I see patterns?

Step 5: Plan Ahead for Common Situations

If You Expect Higher Blood Sugar:

• Reduce portion size of carbs
• Add vegetables
• Include post-meal movement

If You’re Concerned About Low Blood Sugar:

• Don’t skip meals
• Carry a quick source of glucose
• Monitor before prolonged activity

Quick Daily Checklist

☐ I balanced my meals
☐ I moved my body today
☐ I took medications as prescribed
☐ I stayed hydrated
☐ I checked blood sugar as advised

Small, consistent actions make a big difference.

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.

Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.