If you have type 2 diabetes, it is essential to follow a proper diabetes diet. A healthy diabetes diet is designed to help stabilize your blood sugar levels. In addition, a diabetes diet may help lower your risk of heart disease -- a medical condition that is often associated with having diabetes -- by helping to lower your blood pressure, reduce your cholesterol and maintain a healthy weight. A typical diabetes menu plan includes balanced portions of protein, carbohydrates and healthy fats.
Breakfast
You can choose from a variety of options for breakfast as long as you keep your choices balanced. The American Diabetes Association suggests you mentally divide your breakfast plate in half and fill it with starchy foods. Divide the remainder of your plate in half again, filling 1/4 of your plate with fruit and 1/4 of your plate with protein. Your starchy foods could include whole wheat toast, multi-grain waffles, oatmeal or a homemade bran muffin. You could add blueberries to the waffles, apples to the oatmeal or eat a banana with the bran muffin. For protein, try cottage cheese sprinkled with cinnamon. You could also make a breakfast sandwich. Top a whole grain English muffin with lean ham. Enjoy it with a fresh orange or banana.
Lunch
Divide your lunch plate in this way: 1/2 non-starchy vegetables, ¼ starchy foods and ¼ protein. You could create a balanced meal with a southwestern salad. Top non-starchy salad greens such as romaine and baby spinach with a variety of other non-starchy vegetables, including fresh tomatoes, red and green peppers, cucumbers and carrots. Add cooked black beans and corn, two healthy starches. For protein, add lean skinless chicken. Enjoy your salad with an 8 oz. glass of non-fat milk and a small apple or pear.
Dinner
Balance your dinner foods the same was as you do your lunch options. The American Diabetes Association recommends that you consume about 6 oz. to 9 oz. of fish every week to gain the heart-healthy benefits of omega-3 fatty acids. Enjoy grilled salmon, tuna or halibut with a variety of non-starchy vegetables such as broccoli, asparagus, artichokes, mushrooms, pea pods, bean sprouts and zucchini. For healthy starch, try a side of wild rice or brown rice. Instead of drinking 8 oz. of non-fat milk with dinner, substitute a 6 oz. side of non-fat yogurt. Top the yogurt with ½ c of fresh raspberries, strawberries or blackberries.
Snacks
Your snack menu should be as thoughtful and well-planned as your main meals. The American Diabetes Association recommends that you think of snacking as an opportunity to give your body additional healthy nutrients such as vitamins, minerals, fiber, whole grains and calcium. Remember to keep your portions small. Try snacking on five baby carrots, three celery sticks with 1 tbsp. of peanut butter, one piece of string cheese, ½ c of fresh berries, one hard-boiled egg, ½ c of plain unsalted and unsweetened nuts, or 3 c. of light popcorn.
References
- American Diabetes Association: Food and Fitness -- Diabetes Meal Plans And A Healthy Diet
- American Dietetic Association, Eat Right: Diabetes and Diet
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Breakfast On The Go
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
