Following a proper daily diet plan is an essential part of managing your diabetes health. Although persons with diabetes can successfully manage their disease with a variety of different diets, a healthy diabetes diet includes balanced portions of starchy foods, fruits, vegetables, protein, dairy and healthy fats, according to the American Dietetics Association.
Breakfast
The American Diabetes Association recommends that 1/2 of your breakfast include starchy foods, 1/4 include fruit and 1/4 include protein. Choose high-fiber, whole grain starches, as they affect your blood sugar levels less than refined grains. Try whole grain bread, oatmeal, whole wheat tortillas or bran cereal. In terms of fruit, avoid fruit that has been processed, as fresh fruit tends to have a lower glycemic index than processed fruit. The American Diabetes Association recommends grapefruit and fresh berries. For breakfast protein, try an egg, a small wedge of low-fat cheese, or a lean meat such as lean ham.
Lunch
For lunch, include this balance of foods: 1/2 non-starchy vegetables, 1/4 starchy vegetables and 1/4 protein. Non-starchy vegetables include spinach, lettuce, romaine, cucumber, mushrooms, pea pods, carrots, sprouts, sugar snap peas and tomatoes. Examples of healthy high-fiber starchy foods suitable for lunch include whole grain pasta; brown rice; whole grain bread, such as whole wheat or rye; and cooked beans. For protein, try skinless chicken or turkey, or lean cuts of meat, such as pork loin or sirloin. The American Diabetes Association recommends that you drink 8 oz. of nonfat milk with your lunch. Also, include a piece of fresh fruit with your meal.
Dinner
The American Diabetes Association's portion recommendations for dinner match those for lunch. You should also drink milk and eat a piece of fruit for dinner. Great non-starchy vegetables suitable for dinner include steamed broccoli, cauliflower, asparagus, Brussels sprouts, eggplant, turnip and zucchini. For healthy starchy foods, try a baked sweet potato, corn, green peas or lentils. For protein, try heart-healthy fish, such as salmon, tuna, catfish and cod. Bake or grill your fish instead of deep-frying it or breading it.
Snacks
Snacks are an essential part of a healthy daily diabetes meal plan. Eating snacks helps fill in the time gaps between meals, helping to ensure that your blood sugar levels remain stable. According to the American Diabetes Association, your snacks should generally contain between 5 and 20 g of carbohydrates. If you want to snack before you exercise, you can have up to 30 g of carbohydrates. One hard-boiled egg, ¼ c of fresh blueberries or five baby carrots are examples of snack options that contain about 5 g of carbohydrates each. Snacks that contain between 10 and 20 g of carbohydrates include 1 small apple, ½ c of plain mixed nuts or a snack-sized turkey sandwich made with 1 slice of whole wheat bread and 2 oz. of lean turkey. An example of a 30 g carbohydrate snack is 1 tbsp. of peanut butter spread onto a medium-sized fresh banana.
References
- American Dietetic Association, Eat Right: Diabetes and Diet
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Carbohydrates
- American Diabetes Association: Food and Fitness -- Glycemic Index and Diabetes
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- American Diabetes Association: Food and Fitness -- Breakfast On The Go
