Eating a consistent, but limited, carbohydrate diet is thought to help stabilize blood sugar in people with diabetes. Carbohydrates should be included at every meal and snack, but eating too many at one time, or eating the wrong kind, could cause blood sugar to rise too high. Most men should aim for four to five low glycemic carbohydrate exchanges at meals and women should aim for three to four. If snacks are needed, limit to one to two carbohydrate exchanges each.
Breakfast
Breakfast is one of the most important meals of the day. Skipping it will not help lower blood sugars or promote weight loss. Include a variety of high-fiber carbohydrates and a source of healthy fat. For example, eat 1 cup of oatmeal with sugar substitute, cinnamon and nutmeg (2 carb choices), ½ large banana (1 carb), 2 tbsp. walnut halves (2 fats) and 1 cup skim milk (1 carb).
Lunch
Avoid fast food at lunch time. Instead, prepare a healthy meal at home or take a sack lunch to work. Include a sandwich made with two slices of whole wheat bread (2 carbs), 2 oz. turkey breast (2 proteins), lettuce and tomato (1/2 vegetable) and 1/6 sliced avocado (1 fat). Add 6 oz. fat-free or light yogurt (1 carb) with ¾ cup blueberries (1 carb), 1 cup baby carrots (1 vegetable) and 2 tbsp. ranch dressing for dipping (1 fat).
Dinner
Enjoy a healthy home-cooked dinner. If you're short on time, try cooking leftovers so tomorrow's dinner doesn't require as much prep time. On night one, eat 3 oz. grilled or baked chicken breast (3 proteins) seasoned with garlic powder, pepper and basil with 1 cup of whole wheat pasta (3 carbs) seasoned with 1 tsp. olive oil (1 fat), garlic powder, pepper and basil to taste. To complete the meal add 1 cup steamed broccoli (2 vegetables). Leftover chicken could be used on night two with a medium baked potato and sauteed green beans.
Snacks
Including healthy snacks between meals, up to three per day, can help to prevent hunger and the urge to overindulge at meals. The best snacks include both a carbohydrate source and a protein or fat source. Select from the following: 1 small apple and ½ tbsp. peanut butter (1 carb, 1 fat), 7 whole grain crackers and 1 piece light string cheese (1 carb, 1 protein) or ½ cup sugar-free pudding and 6 almonds (1 carb, 1 fat).
