A healthy diabetes diet plan involves balanced portions of various food groups such as fruits, non-starchy vegetables, starchy foods, protein and dairy products. A healthy diabetes diet, designed to help stabilize your blood glucose levels, will also help keep your blood pressure, cholesterol and weight within a healthy range. While you can get inventive and create extravagant meals if you so choose, you can also meet your diabetes needs with simple foods and menus.
Breakfast
The American Diabetes Association states that your breakfast meals should include ½ starchy foods, ¼ fruit and ¼ protein. For a simple breakfast menu idea, start with a small whole-grain bagel as your healthy starch. Top with 1 tbsp. of low-fat cream cheese for your protein source. Enjoy with a side of fresh strawberries. Or top a slice of whole-wheat toast with 1 tbsp. of almond butter for protein. Enjoy with a fresh orange or banana.
Lunch
Include this balance of foods in your luncheon meal: ½ non-starchy vegetables, ¼ starchy foods and ¼ protein. For a simple lunch menu option, try preparing a Greek salad. Start with a bed of dark leafy greens such as romaine and baby spinach. Top with cucumbers, roma tomatoes, black olives and red onions. For healthy protein, add lean skinless chicken and low-fat feta cheese. Use balsamic vinegar instead of a high-calorie salad dressing and squeeze fresh lemon juice over your salad. Enjoy with a small piece of whole-grain pita. The American Diabetes Association also recommends that you include a piece of fruit and 8 oz. of non-fat milk with all of your lunch meals.
Dinner
Your dinner should include the same balance of foods as your lunch. Try grilled salmon with a side of mixed steamed non-starchy vegetables such as broccoli, asparagus, green beans, cauliflower, sugar snap peas and carrots. For a healthy starch, add a side of brown rice. Whole-grain angel hair pasta is another simple choice. Top with diced tomatoes and cooked baby spinach. Add low-fat goat cheese crumbles for protein. Add a piece of fruit and 8 oz. of non-fat milk.
Considerations
When creating simple diabetes-friendly menu options, it may prove helpful to keep a few general guidelines in mind. Choose whole grains over refined grains -- refined grains lack the nutrients in whole grains. Avoid processed foods because they tend to possess a higher glycemic index than fresh foods. Choose skinless poultry and lean cuts of meat trimmed of fat to reduce your saturated fat intake. Limit your use of luncheon meat -- it contains added fat and chemicals.
References
- American Diabetes Association: Food and Fitness -- Diabetes Meal Plans and a Healthy Diet
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Protein and Vegetarian Diets
- 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 -- Making Healthy Food Choices
