Planning ahead for your meals and having the right foods on hand are essential to help you stay on track with your diabetes management. When grocery shopping, it is important to shop at the perimeter of the grocery store, where you will find fresh and unprocessed foods, and avoid the middle aisles as much as possible because they are for the most part, filled with processed foods containing ingredients you don't need. Stocking your house with healthy foods will make it easier for your to prepare healthier meals that will help you keep your blood sugar levels within the desirable range.
Carbohydrates
Carbohydrate-containing foods represent the food group that you need to watch the most. Carbohydrates have the largest impact over your blood sugar levels; you need to choose the right carbs and control portion sizes. At the grocery store, select whole grains, such as brown rice, whole grain pasta, whole grain bread, quinoa and steel cut oats, as well as legumes, starchy vegetables like sweet potatoes, corn and winter squash, fruits, milk and yogurt as your main sources of carbohydrates. Avoid refined grains like granola bars, white bread and white rice, baked goods, desserts, candies, juices and soft drinks. When planning your meals, include no more than 45 to 60 g of carbohydrates per meal. Look at the food labels to track your carb intake. For example, your 45 g of carbohydrate choices could be 1/4 cup of steel cut oats with 2/3 cup of plain yogurt and a serving of strawberries at breakfast, two slices of whole grain bread for your sandwich accompanied with a small apple for lunch and 1 cup of brown rice for dinner.
Protein
Including a source of protein at each of your meals is a good way to improve your blood sugar control and keep you satiated until the next meal. Your best options are fish, seafood, poultry, lean meat, tofu, nut and nut butter. Beans and lentils constitute good vegetarian options, but they also contain carbohydrates and need to be counted as part of your carbohydrate allowance. Avoid options that are breaded or in a sweet sauce to keep your carb intake within budget. Protein-rich foods should correspond to about a quarter of your plate at each meal.
Nonstarchy Vegetables
Nonstarchy vegetables should be a big part of your diabetic meal plan, especially if weight loss is a goal. Nonstarchy vegetables are rich in fiber and water, which can help you feel fuller with fewer calories, in addition to providing you with health-protecting antioxidants, vitamins and minerals. Stick to fresh and frozen, unseasoned vegetables and avoid canned vegetables. Fill one-half of your plate with nonstarchy vegetables such as leafy greens, onions, tomatoes, mushrooms, broccoli or bell peppers.
Fats
Each of your meals should contain small amounts of healthy fats. Healthy fats should mainly be monounsaturated because of their cholesterol-lowering potential. Olive oil and canola oils are good sources of monounsaturated fats and you can safely use them to cook your vegetables and protein or to prepare homemade vinaigrettes for your salads. Avocado, nuts and nut butter can also provide you with a healthy source of fat.
