Food supplies you with energy in the form of sugar. People with diabetes have difficulty getting the sugar from the bloodstream into the cell to supply its energy, resulting in elevated blood sugars. Modifying your diet may help you gain control of your blood sugar. Foods containing carbohydrate, including all foods in the starch and fruit group and milk and yogurt, have the greatest impact on blood sugar. Eating 45 to 60g of carbohydrate at each meal, as suggested by the American Diabetes Association, may help you control your blood sugar.
Breakfast
Basic knowledge of standard serving sizes can help you count carbohydrates when developing meals for good health. For example, 1 slice of bread, 1/3 cup of rice or pasta, 1 cup of milk, 1/2 cup of unsweetened canned fruit and 1 medium peach all have about 15g of carbohydrate. Food labels can also help you with your calculations. Diabetic breakfast meal ideas for good health include an egg white omelet sandwich made with two egg whites, one slice of nonfat cheese on a whole-wheat English muffin with 1 cup of skim milk, 3/4 cup serving of whole-grain cereal, 1 cup of skim milk with 1-1/4 cups of fresh strawberries or two whole-grain waffles with 2 tbsp. of light pancake syrup and a 2/3 cup serving of nonfat sugar-free fruited yogurt.
Lunch
Foods high in fiber slow the rate of digestion and the rate at which sugar enters the bloodstream. For good health, choose more high-fiber foods such as whole grains, legumes, whole fruits and vegetables. Diabetic lunch meals for good health include a turkey sandwich with 3 oz. of lean turkey luncheon meat on two slices of whole wheat bread with mustard, lettuce and tomato, one small apple and carrot and celery sticks; 4 tbsp. of hummus stuffed into a small whole-wheat pita with lettuce, tomato and sprouts and 35 grapes; or a 3 oz. portion of grilled salmon served on 2 cups of mixed greens with 2 tbsp. of dried cranberries and 2 tbsp. of low-fat salad dressing, one small whole-wheat roll and 2/3-cup of nonfat sugar-free fruited yogurt.
Dinner
People with diabetes have higher rates of heart disease. Following a healthy diet that includes foods high in fiber and low in saturated fat can help decrease your heart disease risk. Saturated fat is found in animal products such as meat and milk. To decrease your intake of saturated fat, choose lean sources of meat and nonfat and low-fat milk and dairy products. Diabetic dinner meals for good health include 3 oz. portion of grilled chicken breast with 1-1/2 cups of roasted potatoes, and 1 cup of steamed broccoli; 3 oz. roasted pork chop, 1/2 cup of unsweetened applesauce, 1 cup of brown rice and 1 cup of green beans or pasta primavera with 1 cup of whole-wheat pasta, 1 cup of mixed vegetables and 1 tbsp. of Parmesan cheese served with a tossed salad with 2 tbsp. of low-fat salad dressing.
