You do not need to eat cheese in order to follow a healthy diabetes diet. You can, however, incorporate cheese into a healthy diabetes diet plan. In a diabetes diet, portion control and balanced nutrition are essential. If you like cheese, you can enjoy small portions of low-fat cheese as part of an overall balanced diabetes diet.
Balanced Diet
A healthy diabetes diet includes balanced portions of fruits, vegetables, legumes, whole grains, protein and healthy fats. According to the American Diabetes Association, cheese belongs in the protein category. Cheese, like eggs and tofu, is considered a high-protein meat substitute. The American Diabetes Association recommends that your breakfast meals be composed of 1/2 starchy foods, 1/4 fruit and 1/4 protein. Your lunch and dinner plates should include a balance of 1/2 non-starchy vegetables, 1/4 starchy foods and /14 protein.
Breakfast
If you would like to include cheese in your breakfast meal, try a broiled cheese sandwich. Split a whole-grain English muffin -- a healthy starch -- and place half a slice of low-fat cheese on each side of the English muffin. Enjoy with a medium-sized banana or pear. Or try a whole-wheat waffle dish. Use 1 whole wheat waffle and top it with 1/2 c. low-fat cottage cheese. Mix fresh raspberries, blackberries, or blueberries into the cottage cheese and sprinkle with cinnamon. The berries and cinnamon add sweetness and flavor and make a healthy alternative to maple syrup.
Lunch
For lunch, try a bean and cheese burrito. Use a whole grain soft tortilla for a healthy starch. Add black beans or pinto beans for additional healthy starch. Add a variety of non-starchy vegetables such as tomatoes, grilled onions, red peppers and baby spinach. Sprinkle with 1 oz. of low-fat shredded Mexican-blend cheese. Or try a vegetarian black bean burger. Top with non-starchy vegetables like romaine, tomatoes and grilled mushrooms. Add 1 slice of low-fat provolone cheese. Since the beans in the burger patty count toward the starchy foods category, try wrapping your burger in lettuce instead of using a bun.
Dinner
For dinner try an eggplant parmesan dish. The eggplant fills the nonstarchy vegetable category. Enjoy with a small side of whole-wheat linguini. Top with low-sodium marinara sauce and sprinkle with parmesan cheese. Or try a leafy green salad with goat cheese. Start with a bed of romaine, baby spinach and arugula. Add a variety of non-starchy vegetables such as fresh diced tomatoes, sundried tomatoes and chopped celery. Sprinkle with low-fat goat cheese crumbles. If you would like, you can add 1 oz. of plain unsalted, unsweetened walnuts for healthy fat.
References
- 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 -- Meal Ideas For Different Vegetarian Diets
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
