A well-balanced diabetes diet helps you manage both symptoms of your disease -- elevated blood sugar levels, for instance -- and conditions such as high blood pressure and high cholesterol that make you vulnerable to heart attacks and strokes. A healthy 24-hour diet plan includes a balance of low-fat protein and dairy, fruits, vegetables and whole grains as well as limits to sugar, fat and sodium.
Healthy Diet
A healthy 24-hour diabetes diet bears similarities to nutritious eating plans designed to protect your heart, manage your weight and prevent cancer. Frequent, small meals prove more helpful than a few large meals. (See Reference 4) A healthy diabetes plan mixes up your food choices at each meal to prevent rapid escalations in your blood sugar levels. Consider not only what you eat every 24 hours but also when and with what other foods and beverages. (See Reference 3)
Breakfast
The American Diabetes Association recommends your breakfast include this balance of foods: 1/2 starchy foods, 1/4 fruit and 1/4 protein. Healthy breakfast starches include whole grain cereals, multi-grain breads and potatoes. Choose high-fiber fruits such as oranges, grapefruit, blueberries and apples. Examples of healthy breakfast protein choices include low-fat cheese, non-fat plain yogurt, egg whites and peanut butter. Try a bowl of oatmeal cooked with non-fat milk and topped with banana slices and almonds. Or top whole wheat toast with almond butter and apple slices.
Lunch
Your lunch should include this balance: 1/2 non-starchy vegetables, 1/2 starchy foods and 14 protein. Also include an 8-oz. glass of non-fat milk and a small piece of fruit with lunch. If you like sandwiches, start with whole wheat or seeded rye bread. Add a lean protein such as skinless chicken or turkey. Top with lots of non-starchy vegetables such as spinach, romaine lettuce, tomatoes, sprouts, onions and green peppers. Top with mustard or balsamic vinegar. Or make a salad with mixed greens, tomatoes, cucumber, broccoli, carrots and cauliflower. Top with tuna and a yogurt-mustard dressing. For starch, add corn to the salad or serve with a small whole wheat roll.
Dinner
Your dinner includes the same balance of foods as your lunch. A simple, low-fat dinner that meets guidelines includes lean ham, a baked sweet potato and a medley of non-starchy vegetables such as snap peas, carrots, cabbage and green beans. If you like pasta, choose whole wheat varieties and top with marinara sauce, tomatoes, onions, cauliflower and carrots. Add skinless chicken for protein. If you want dessert with dinner, make a bowl of mixed berries and top with non-fat plain yogurt -- this substitutes for a cup of non-fat milk and small piece of fruit.
References
- American Diabetes Association: Diabetes Meal Plans and a Healthy Diet
- American Diabetes Association; Living With Diabetes: Heart Disease
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Dietetic Association, Eat Right; Diabetes and Diet; Sept. 1 2010
- American Diabetes Association: Food and Fitness -- Whole Grain Foods
- MayoClinic.com: Nutrition and Healthy Eating -- High-Fiber Foods; 2009
