More than 10 percent of adult men over the age of 20 in the U.S. have diabetes, according to the American Diabetes Association, and most of these men have Type 2 diabetes. While there is no cure for diabetes, keeping your blood sugars as close to normal as possible can reduce your risk of developing diabetes-related complications. Following a healthy diet can help you manage your blood sugar and reduce your risk.
Diet Guidelines
A healthy diet plan depends on your individual daily calorie needs and blood sugar goals. Talk to your doctor to help you determine your calorie needs and blood sugar goals. Most moderately active adult men with Type 2 diabetes can maintain a healthy weight consuming 2,000 to 2,400 calories a day. Controlling your daily calorie intake will help you manage your weight, which can aid in blood sugar control. In addition to calories, you also need to control the amount of carbohydrates you eat at each meal. Carbohydrates are important because they are the components in food that raise blood sugar. Carbohydrate-containing foods include starches, grains, fruits, milk and yogurt. A nutritional menu for an adult male with Type 2 diabetes should include three meals, each with 60 g of carbohydrates, and two snacks, each with 30 g of carbohydrates.
Breakfast
A healthy breakfast may include an omelet made with two egg whites and one egg yolk stuffed with 1/2 cup of mushrooms and 1 oz. of low-fat Swiss cheese, served with two slices of whole-wheat toast with 1 tsp. of butter or margarine, 1 cup of nonfat milk and 3/4 cups of diced fresh pineapple. This breakfast meal contains 510 calories and 60 g of carbohydrates.
Lunch
For lunch, you can have a grilled hamburger made with 3 oz. of very lean ground meat on a whole-wheat hamburger bun with lettuce and tomato, served with 1 cup of roasted red potatoes tossed with 1 tsp. of olive oil and rosemary and 2 cups of mixed greens with 2 tbsp. of reduced-fat salad dressing. This lunch contains 595 calories and 60 g of carbohydrates.
Afternoon Snack
Making snacks a regular part of your meal plan can help you control hunger for better weight management. For a healthy afternoon snack you can have a 6 oz. container of nonfat, sugar-free yogurt with half a banana for 160 calories and 30 g of carbohydrates.
Dinner
Your diabetic dinner may include 4 oz. of grilled tuna with 1 cup of cooked brown rice, 1 cup of string beans sauteed in 1 tsp. of olive oil with six almonds slivered and 1 1/4 cups of fresh strawberries with 1 tbsp. of fat-free whipped topping. Dinner contains 575 calories and 60 g of carbohydrates.
Evening Snack
For an evening snack, you can have five whole grain crackers with 1 tbsp. of peanut butter and 1 cup of nonfat milk for 270 calories and 30 g of carbohydrates.
