Meals for diabetics should contain variety be balanced, and must be eaten on a regular schedule for better blood-glucose control. Skipping meals increases the risk for hypoglycemia (low blood sugar) and overeating at the next meal. A balanced meal will contain a lean source of protein, fiber, nutrients and limited carbohydrates. Portion sizes, caloric content and glycemic index are important considerations when planning a meal.
Ideally, breakfast would be the largest meal of the day. This is difficult for many people because the morning is busy and often rushed. It's OK if you can't eat a big meal, but never skip it. Eat a high-protein breakfast with fruit to boost metabolism.
Keep quick foods available for busy days. Yogurt, nuts, cut-up fruits, and hard-boiled eggs are healthful choices. Make a sandwich with whole wheat toast, cheese, two slices of bacon, and an egg. Add some spinach, tomato, avocado, or other toppings to give it variety. Fruit smoothies made with yogurt are refreshing and make a good summer breakfast. Drink one with a whole-grain muffin and some nuts for a full meal.
It may be tempting to work through lunch or just grab a snack, but don't give into temptation, especially if you had a light breakfast. Sandwiches are an easy lunch. Add a lot of vegetables and choose whole wheat bread to make a sandwich healthier. Have a cup of soup with the sandwich to complete the meal. Make extra when cooking dinner and take leftovers for lunch.
Make dinner a light meal whenever possible. Eat carbohydrates in moderation, and watch portion sizes. Choose lean meats and vegetables as the main part of the meal. Use long-grain rice, whole-grain breads and pasta as small side dishes. Grilled salmon with lemon and sea salt, steamed mix vegetables, and a slice of sprouted grain bread makes a nutritious dinner. Try adding different vegetables and lean meats together for a quick stir fry. Put some vegetables, broth and chicken breast in a crock pot for an easy soup.
Never go very long without food. Have healthful snacks available to eat between meals. Nuts, fruits, vegetables and string cheese are easy to keep on hand. Pack a granola bar, trail mix, or some dry cereal for quick snacks.
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