According to the American Diabetes Association (ADA), people with type 2 diabetes have the same nutritional requirements as the general population. However, it's particularly important for diabetics to plan their meals, watch portion sizes and eat meals at the same time each day. The National Institutes of Health says a healthy diet for type 2 diabetics limits sweets, fats, carbohydrates and alcohol and includes plenty of fruits, vegetables and whole grains. The ADA's "plate method" is designed to help diabetics choose the right proportions of the various types of foods in a meal.
Nonstarchy Vegetables
The ADA says a meal for someone with type 2 diabetes should include enough nonstarchy vegetables to fill half of the plate. This means foods like carrots, lettuce, spinach, green beans, cabbage, tomatoes, cucumbers, mushrooms and vegetable juice should be about 50 percent of the meal.
Starchy Foods
Starchy foods should be limited to about half of the amount of nonstarchy vegetables. So foods such as rice, pasta, potatoes, green peas, corn, low-fat crackers, pretzels, whole grains and fat-free popcorn should compose no more than about 25 percent of a meal.
Meat and Meat Substitutes
The remaining 25 percent of the meal should consist of lean meat or meat substitutes The ADA says good choices include skinless chicken or turkey, lean cuts of beef and pork, tofu, eggs and low-fat cheese. Fish (cod, salmon, tuna) and other seafood (crab, oysters, shrimp, clams) are also healthy options.
Milk and Fruit
The meal may include in addition a small fruit salad (1/2 cup) or a piece of fresh, frozen or canned fruit--or a small roll or 6 oz. of light yogurt. A nutritious beverage choice is an 8-oz. glass of low-fat or nonfat milk.
Breakfast Ideas
Though the foods are different for breakfast, the principle and the proportions are the same. A breakfast shake recipe offered by the ADA consists of 1 cup fat-free milk (or nonfat yogurt) mixed with 1 tsp. wheat germ, 1/2 cup fruit and 1 tsp. nuts or nut butter. Another quick idea for the first meal of the day is to split open a bran muffin and cover it with yogurt or berries.
