While there is not a single, universal diabetes diet appropriate for everyone with diabetes, you can observe some general guidelines for healthy diabetes eating. According to the American Dietetic Association, the typical diabetes diet plan includes balanced portions of starches such as whole grains, beans and legumes, fruits, vegetables, protein, dairy and healthy fats.
Breakfast
The typical diabetes breakfast should consist of one-half starchy foods, one-quarter fruit and one-quarter protein. In fulfilling your starchy foods recommendation, choose whole grain food items over refined grain food items. Refined grains lack many of the nutrients found in whole grains, such as fiber, essential fatty acids, vitamin E and most of the B vitamins. Oatmeal made from whole rolled oat, bran cereal, and whole grain breads or English muffins make good whole-grain breakfast choices. In terms of fruit, try fresh berries such as blueberries, strawberries, blackberries or raspberries, and citrus fruits such as oranges. Typical protein menu options include lean breakfast ham, low-fat cottage cheese or eggs.
Lunch
The typical diabetes lunch is comprised of one-half non-starchy vegetables, one-quarter starchy food, and one-quarter protein. You can include non-starchy vegetables in salads or sandwiches by filling them with lettuce, romaine, spinach, tomatoes, cucumbers, carrots, mushrooms, green peppers and onions. Typical protein sources include lean skinless chicken breast, turkey or tuna fish. If you choose a sandwich, whole grain bread will fulfill your starchy food recommendation. If you opt for a salad, you may choose to eat it with a side of corn or black beans for your starch. Include a glass of milk and a 1/2 cup of fruit with your lunch.
Dinner
Just like lunch, the typical diabetes dinner is comprised of one-half non-starchy vegetables, one-quarter starchy foods and one-quarter protein -- plus 1 cup of non-fat milk and 1/2 cup of fruit. Consider salmon as your dinner entree. It contains heart-healthy omega-3 fatty acids and provides an excellent source of lean protein. For your non-starchy vegetables requirement, you can make a green leafy salad ,or you can have a side of mixed veggies such as a medley of broccoli, cauliflower, asparagus, eggplant, green beans and artichoke hearts. Enjoy a side of brown or wild rice for your starch.
Considerations
The typical diabetes diet plan involves balancing portions of fruit, non-starchy vegetables, starchy foods, protein and low-fat dairy. This balance is designed to help stabilize your blood glucose levels and promote healthy weight loss. In general, choose whole grains over refined grains, lean cuts of meat over fatty cuts of meat, low-fat dairy over whole-fat dairy and fresh whole foods over processed ones. Ultimately, your diabetes diet plan should accommodate your taste and lifestyle preferences, as well as take into account food allergies and other dietary needs.
References
- American Dietetic Association, Eat Right: Diabetes and Diet
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Making Healthy Food Choices
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
- American Diabetes Association: Food and Fitness -- Whole Grain Foods
