There is no food off-limits for people with diabetes. The key is to watch portion sizes, eat a balanced diet, and consume the right amount of carbohydrates at each meal.
The following 4 tips with recipes for breakfast, lunch, and dinner can help people with diabetes start eating healthy.
Test your blood glucose levels
Learn how different foods affect your blood sugar.
Eating carbohydrates
Stick to a certain amount of carbohydrates at each meal.
Usually, you consume about 45-75 grams per meal for three meals per day.
Balance your carbohydrate intake with fiber and protein
Easy to do when using a plate for meals.
Half of the plate is for vegetables, 1/4 is for carbohydrate foods like brown rice, black beans, or whole wheat pasta, and the other 1/4 is for healthy proteins like chicken breast, fish, lean meat, or tofu.
A small amount of fruit and some low-fat or fat-free milk or yogurt needs to be added to the diet depending on the carbohydrate goal for a particular meal.
Consume good fats
For example, the fats found in nuts, avocados, fish, olives and other plants.
Avoid the saturated fats found in meat, butter, cheese, and other dairy products.
Note: Coconut, although a plant, contains saturated fats.
The following will provide some Western recipes
If the recipe for any of the following meals contains less carbohydrate than your doctor’s recommended carbohydrate intake per meal, you should supplement with more carbohydrate.
Add nonfat yogurt or milk, fruits and vegetables, or a small piece of whole wheat bread.
Breakfast burrito
Coat a nonstick pan with cooking spray and scramble 1 egg and 2 egg whites (or 1/4 cup egg substitute, 1 cup about 220 g).
On a microwave-safe plate, spread the scrambled eggs in the middle of an omnivore or low-carb tortilla.
Top with sides as desired, such as 1/4 cup crushed tomatoes, chopped onions, 1/4 avocado, or 1/8 cup chopped low-fat cheese.
Microwave on high for about 20 seconds to soften the tortillas and warm the filling inside.
Roll up and enjoy.
Nutrient content estimate: 30g carbohydrate, 18g protein, 6g fiber.
High protein berry yogurt salad
Pour 1 cup (1 cup about 250 ml) plain nonfat Greek yogurt into a cereal bowl.
Add 1 teaspoon (1 tsp about 5 ml) honey and a pinch of cinnamon if desired and stir.
Finally add 1/2 cup frozen or fresh berries and 1/2 cup whole wheat breakfast cereal of your choice (choose a cereal with about 15 grams of carbohydrates and at least 5 grams of fiber per 1/2 cup).
Nutrient content estimate: 47 grams of carbohydrate, 22 grams of protein, 10 grams of fiber.
Peanut butter and jam English muffins
Toast a whole wheat English muffin and spread 1 tablespoon (1 tablespoon is about 10g) of natural peanut butter on one half and 1 tablespoon of low-sugar jam on the other half.
Add a slice of whole fruit, such as an orange or banana, and enjoy.
Nutrient content estimate: 47g carbohydrate, 10g protein, 7g fiber.
Tasty oatmeal
Pour 1 cup of your favorite whole grain cereal with about 30 grams of carbohydrates and at least 5 grams of fiber into a large bowl.
Top with 1/2 cup fresh or frozen berries or sliced bananas and 1/8 cup toasted nuts (almonds, walnuts, or pecans).
Drizzle with 3/4 cup skim milk or soy milk and stir.
Nutrient content estimate: 48 grams carbohydrate, 22 grams protein, 15 grams fiber.
French toast
French toast keeps well frozen, so make extra on the weekend and freeze it for a special weekday breakfast that can be heated up in the microwave when you eat it.
To make one serving of French toast, mix together a large egg, 1 egg white or 2 tablespoons of egg substitute, 1/4 cup of skim milk or nonfat mixed cream, 1/2 tablespoon of allspice, and 1/4 tablespoon of cinnamon.
Dip about 3 small slices or 2 large slices of whole wheat bread into the egg mixture.
Coat a nonstick pan with cooking spray and cook until light brown.
Top with 1/2 cup fresh or frozen berries or other fruit.
Nutrient content estimate: 60 grams carbohydrate, 21 grams protein, 10 grams fiber.
Easy tuna lunch salad
Mix together a 175 ml serving of hearty, water-packed tuna (controlled dry) and 3 tablespoons of Italian low-fat vinaigrette salad dressing.
Then add 1/2 cup grape tomatoes or coarsely chopped tomatoes and 1/8 cup nuts or sliced olives.
Serve with 2 cups of densely packed spinach leaves as a base.
Serve with 30 ml whole wheat crackers.
Nutrient content estimate: 35g carbohydrate, 54g protein, 6g fiber.
Roasted tomato and cheese sandwich with soup
Coat a nonstick pan with cooking spray and heat over medium heat.
Add a slice of whole wheat bread with 45 ml of low-fat cheese and 3 slices of ripe garden tomatoes.
Top with the 2nd piece of whole wheat bread and coat it with canola oil.
Fry the bottom until golden brown, then flip the sandwich over and cook the other side until slightly charred.
Serve with broth or tomato soup, each 1-cup serving contains about 10 grams of carbohydrates.
Nutrient content estimate: 60 grams of carbohydrate, 27 grams of protein, 8 grams of fiber.
Beans and cheese burrito
Place a mixed grain or low-carb flour tortilla on a sheet of kitchen paper towels.
Microwave on high for about 30 minutes, or until tender.
Spoon 1/3 cup chopped low-fat Monterey Jack or cheddar cheese over the top of the pastry.
Spoon 1/2 cup hearty nonfat refried beans (or other beans) evenly in the center, plus 1 tablespoon fat-free sour cream, 1 tablespoon onion-tomato salsa, and some chopped green onions or tomatoes (add as desired).
Roll into a tortilla and warm through in the microwave.
Nutrient content estimate: 50 grams carbohydrate, 24 grams protein, 10 grams fiber.
Pasta salad for lunch
Leftover omnivore pasta from today’s dinner can be tomorrow’s lunch!
Toss 1 cup of cooked pasta with 1 cup of cooked green or cruciferous vegetables (such as broccoli, kale, or cabbage).
Add 30 ml diced or chopped semi-skim mozzarella cheese or 1/2 cup leftover grilled seafood, chicken, or lean beef, plus chopped green onions, tomatoes, and sliced olives (if desired).
Sprinkle with 1 tablespoon toasted pine nuts or walnuts.
Drizzle with about 2 tablespoons of low-fat vinaigrette and toss to coat.
This dish is non-perishable and can be taken to work as a meal.
It needs to be stored in the refrigerator.
Nutrient content estimate: 54 g carbohydrate, 21 g protein, 10 g fiber.
Turkey avocado burrito
Add 1 tablespoon basil, sun-dried tomato pesto, or olive tapenade (you can buy the finished product in a jar) to a mixed-grain or low-carb tortilla, flatbread, or paneer.
Top with a few slices of roasted turkey, 30 ml of low-fat provolone (or similar cheese), about 4 slices of avocado, a few spinach leaves, and a few slices of tomato (add as desired). Roll up and wrap in foil or plastic wrap. Refrigerate until ready to serve.
Nutrient content estimate: 30g carbohydrate, 32g protein, 8g fiber.
Easy vegetable or turkey hot and sour soup
Take a medium-sized non-stick bottomed crock pot, coat with 1 tablespoon of extra virgin olive oil, add 225 grams of lean turkey or 500 grams of sliced mushrooms with 1/2 chopped onion and 1 teaspoon of chopped garlic and sauté until brown.
Add 1 cup bottled Italian tomato basil sauce, 1 cup homemade or bottled onion-tomato salsa, 1 440 ml can black beans or kidney beans (drained), chili powder, oregano powder and cumin powder as desired.
Cover the pot and bring to a boil.
Turn the heat down and simmer for 20 minutes. Divide into 3 portions. Serve with a cup of fruit salad.
Nutrient content estimate: 43 g carbohydrate, 22 g protein, 12 g fiber.
Fruit and walnut chicken dinner salad
Slice leftover boneless, skinless grilled chicken breasts (or use ready-seasoned sliced chicken breasts) and toss with 3 or 4 cups dark green lettuce, 1 cup fresh or frozen berries or sliced pears or apples, 1/4 cup toasted walnuts or pecans, 2 tablespoons blue cheese, and 2 tablespoons low-fat balsamic dressing or raspberry vinaigrette.
Nutrient content estimate: 27 grams carbohydrate, 37 grams protein, 12 grams fiber.
Teriyaki salmon
If desired, substitute another fish or skinless chicken.
Cook the brown rice (you can get it in the frozen foods section of the grocery store). Heat the oven or toaster oven during this time.
Line a pie plate with foil and top with salmon fillets.
Drizzle 2 teaspoons of bottled teriyaki sauce over each fillet.
Bake about 15 cm from the oven for about 4 minutes.
Then turn the fish over, spread 1 tablespoon of teriyaki sauce on each fillet, and bake until the fish is cooked through.
Serve each serving with 3/4 cup steamed brown rice and 1 cup boiled bok choy or cruciferous vegetables.
Nutrient content estimate: 42 g carbohydrate, 29 g protein, 5 g fiber.
Mushroom Spaghetti Dinner
Cook whole grain pasta according to package directions.
While the pasta is cooking, take a medium-sized nonstick skillet and pop in 1 cup sliced mushrooms (any kind) and 1.5 teaspoons olive oil (per person).
Pour in 3/4 cup of the Italian tomato basil sauce, cover, and bring to a boil. Reduce heat to low and simmer for 10 minutes.
Serve 3/4 cup of cooked pasta with about 1 cup of mushroom seitan-style salsa.
A side dish is a vegetable salad: 2 cups spinach or long-leaf lettuce, 1/4 cup kidney beans or chickpeas, a few olives and mixed greens (such as sliced cucumbers and carrots) tossed with a tablespoon or two of low-fat vinaigrette.
Nutrient content estimate: 60 grams of carbohydrates, 18 grams of protein, 9 grams of fiber.