Good nutrition is important for everyone, but when you have a chronic condition like diabetes, your diet dramatically affects your well-being. "Every day, you have a choice," notes registered dietitian Janet Brill, PhD, a nutrition and fitness expert and the author of Blood Pressure Down and Prevent a Second Heart Attack. "The foods you eat can either make you more unhealthy, or they can work for you—it's up to you."
No two people with diabetes are exactly alike, but the general goal is to keep calories in check by modifying portion sizes (smaller servings of starches and meats; larger ones of vegetables) and limiting total carbs to no more than 45 to 60 grams per lunch and dinner. The key is to make sure you're following a nutrient-rich plan that can help you manage a healthy weight.
- Scrambled egg whites tossed with black beans, salsa, avocado and cilantro
- Low-fat cottage cheese with fresh peaches
- Whole-grain pita half stuffed with hummus and sliced cucumbers, tomatoes and scallions
- Cup of fresh berries with a handful of pistachios
- Bell pepper strips with bean dip
- Green salad with red onion, balsamic vinegar and olive oil
- Rotisserie chicken breast without skin
- Roasted asparagus
- Steamed brown rice sprinkled with lemon juice and pine nuts
- Fat-free Greek yogurt with sprinkle of granola and pinch of cinnamon