Specific Diabetes Eating Plans
Those who suffer from diabetes must be extra cautious when it comes to their intake of food and drink. It is important to eat healthy foods that are rich in vitamins and other nutrients, containing enough blood sugar to keep levels from becoming too low while also containing little enough sugar to prevent spikes. This means that a specific, well-organized eating plan can be the diabetic’s best friend. The diabetic should eat three meals a day, with a couple of light and healthy snacks in between meals to ensure that blood glucose remains stable. The following are some examples of meal plans that might be incorporated into such a schedule.
The key to a healthy breakfast is a balanced combination of protein and healthy fat. This could be as simple as an English muffin with peanut butter and a banana. One might also choose to blend themselves a healthy shake, with nuts, yogurt, and half a cup of various types of fruit. Scrambled eggs with jellied toast will also provide a fair amount of protein with a limited amount of fat, as will a simple bowl of assorted fruit and almonds. The above meals are also beneficial in that they will generally help a person to feel relatively full.
Those who work every day may be tempted to resort to fast food, but packing a lunch is infinitely healthier. One of the easiest lunches is a simple sandwich with lean meats like turkey and vegetables like lettuce and tomato. Having some celery or baby carrots on the side is also a good idea, as well as pretzels or a small bowl of fruit. Try eating the sandwich on whole wheat or pita bread. Also consider tuna salad for lunch, or a normal wedge salad with grilled chicken or sesame seeds.
A healthy afternoon snack could easily be as simple as preparing a smaller portion of one of the above lunch ideas, such as tuna salad. If something a little more exotic is desired, try a small helping of tabbouleh with a few vegetables such as carrots or celery. Cheese and crackers can also be a healthy option, or a handful of assorted nuts. The overall goal is simply to pick something healthy while leaving plenty of room for dinner.
For most people, dinner is one of the heartier meals of the day. That does not mean, however, that is has to bloat the stomach with fat and carbohydrates. If a person really wants a healthy source of carbs, they might try a quinoa salad or whole wheat pasta for dinner. A very small helping of brown and wild rice might also be good, with apple-stuffed pork chops as the main course. Chicken is also a popular choice with those who suffer from diabetes, as is fish such as tilapia. Those who want to go the vegetarian route might try stuffed Portobello caps. Shrimp and vegetables also contain a high amount of nutrients, as do duck and rice pilaf. The main thing to keep in mind is simply that any sources of carbs should be served in small portions, and the bulk of the meal should focus on protein with a side helping of produce.
Again, it is important to pick something light. Also try to eat an evening snack well before bed, so as not to go to sleep with a heavy stomach. Try a bowl of simple fruits and nuts, possibly tossed with half a cup of plain Greek yogurt. Raisins are good for this, as are dried cranberries. If a person is really looking for something light and easy, they might just eat a single apple. A person who sometimes experiences pangs of hunger in the late hours of the night can stave this off by cutting the apple into slices and adding a small amount of organic peanut butter.