Most of the food you eat turns into sugar as a source of energy for your body. This is why diet plays such an important role in the management of your diabetes. Carbohydrates have the greatest impact on blood sugar and controlling the amount you eat at each meal can help you have better control over your blood sugars. The American Diabetes Association suggests you start at 45 to 60 g of carbohydrate per meal. Consult a doctor or dietitian to determine the appropriate amount of carbohydrate for you.
Breakfast
Carbohydrates are primarily found in starchy foods, fruits, milk and yogurt. In general, a single serving of one of these foods contains 15 g of carbohydrate. For example 1 slice of bread, 1 small apple and 2/3 cup of nonfat plain yogurt all contain 15 g of carbohydrate. Understanding basic serving sizes can help you when making healthy diabetic menus. Food labels are also important. Meat, vegetables and fat do not contain carbohydrate, but should be included with meals for balance.
Healthy breakfast menus for diabetics include 1 cup of hot cooked oatmeal with 2 tbsp. of raisins and 1 cup of skim milk; 2 oz. whole wheat bagel with 1 1/2 tsp. of peanut butter, 4 oz. banana and 2/3 cup serving of nonfat sugar free fruited yogurt or 2 egg white omelet with 1/2 cup of mushrooms and 1 oz. of low-fat cheese with 2 slices of whole wheat toast and 1 medium orange.
Lunch
Choosing high fiber foods such as whole fruit and whole-grains helps to slow the rate of digestion and the release of sugar into the bloodstream. Healthy lunch menus for diabetics includes 2 cups of vegetable soup, six whole grain crackers, 1 oz. of low-fat string cheese, 2/3 cup of nonfat sugar-free fruited yogurt and carrot and celery sticks. Other options include a tuna sandwich on two slices of whole wheat bread, a large pear and a tossed salad with 2 tbsp. low-fat salad dressing or 1 slice of cheese pizza from a 10-inch pie, 1 cup of fresh cantaloupe and a tossed salad with 2 tbsp. low-fat salad dressing.
Dinner
Risk of heart disease is two to four times greater in people with diabetes, according to the International Diabetes Federation. Choosing more lean meats and low-fat and nonfat dairy products will decrease your intake of saturated fat and lower your risk of heart disease.
Healthy dinner menus for diabetics includes a 3-oz. portion of grilled skinless chicken breast, 1 cup of couscous, 1 cup of peas and a tossed salad with 2 tbsp. of low-fat salad dressing or shrimp and pasta primavera with 1 cup of whole wheat pasta, 3 oz. of cooked shrimp and 1 cup of cooked broccoli, cauliflower carrot mixed tossed with 1 tbsp. of parmesan cheese. Another dinner option is a 3 oz. grilled lean hamburger served on a whole wheat bun with 1 cup of roasted potatoes and 1 ear of corn and a tossed salad with 2 tbsp. of low-fat salad dressing.
