With diabetes, a regular and consistent eating schedule is key to good blood sugar control. Three meals daily, well spaced throughout the day, are essential. Some people with diabetes must add additional snacks in between the meals. By eating at regular intervals, you will feel energized all day long, and by choosing appropriate serving sizes at each meal and snack, you will be able to keep you blood glucose levels under control.
Breakfast
Like your mother probably told you many times, breakfast is one of the most important meals you can eat every day, preferably within one to two hours after you wake up. Having breakfast daily is important to improve your blood sugar control, according to the American Diabetes Association (ADA). Skipping this meal can be dangerous, as it may cause low blood sugar levels, or hypoglycemia, later in the morning. On the other hand, not having breakfast can result in high blood sugar levels, as the liver starts releasing its glucose reserve into the bloodstream, which can happen if meals are skipped or spaced too far apart. Healthy and delicious breakfast options include high-fiber cereal with low-fat yogurt and berries, oatmeal prepared with milk and diced apple or an egg white omelet with vegetables and whole-grain toast. Aim for 45 to 60 g of carbohydrates, as recommended by the ADA.
Lunch
Lunch should occur four to six hours after breakfast to keep your blood sugar levels within target and your diabetes under control. Aim for 45 to 60 g of carbohydrates, according to the ADA. A healthy lunch could either be a sandwich made with whole-grain bread, accompanied by baby carrots and a glass of milk, or a large salad with a generous amount of vegetables and an ounce of low-fat cheese, coupled with fruit and low-fat yogurt. Leftovers from the previous night's healthy dinner are also a great option for lunch.
Dinner
Schedule dinner four to six hours after lunch to best manage your diabetes. The ADA also recommends 45 to 60 g of carbohydrates for the evening meal. The healthy plate recommended for people with diabetes is divided into three parts: half of the plate filled with non-starchy vegetables, a quarter with starchy vegetables or whole grains and the remaining quarter with a lean protein like fish or chicken. For example, a healthy dinner for diabetics could be a medium baked potato served with fish and a large serving of cooked vegetables, or a stir fry with a generous amount of vegetables, a small amount of brown rice and a 3-oz. serving of chicken breast.
Snacks
Snacks are necessary for some diabetics, depending on their treatment plan. Include snacks if you feel hungry between meals, your meals are spaced too far apart or a meal is delayed. A healthy snack that will keep your diabetes in check should include a mix of lean protein and fiber-rich carbohydrates, such as a piece of fruit with a tablespoon of peanut butter, whole-grain pita bread with hummus, whole-grain crackers with an ounce of low-fat cheese, yogurt with berries or cottage cheese with fruits.
