Fill one-half of a 9-inch plate, or about 2 cups, with non-starchy vegetables, such as greens or broccoli.This method advises people to do the following: The plate method helps people select appropriate proportions of different foods. People must stick to their doctor’s recommendations for a diet that can help them achieve this goal.Įxperts at the National Institute of Diabetes and Digestive and Kidney Diseases recommend two complementary approaches to healthful eating for people with diabetes. Keeping blood sugar levels within a healthful range is vital for anyone with diabetes. Learn more about the ten best foods for diabetes by clicking here. sugary drinks, such as soda, sweet tea, or juice.People with diabetes should try to avoid the following items in a meal: Replace refined, low-fiber carbohydrates, such as white rice or pasta, with beans or sweet potatoes with skins.Swap mashed potatoes or french fries for non-starchy vegetables, such as a side salad or cooked greens.Ask for steamed vegetables when possible.Choose grilled, roasted, or baked meats, fresh poultry, and fish.Order salad dressing on the side rather than already added.Choose whole-grains where possible or skip the flour-based options.The following ideas can help people with diabetes avoid carb-heavy, overlarge, or sugary options at lunchtime: People with diabetes should resist the urge to super-size any meal or snack.Īnother option might be eating a small amount of the meal and taking the rest home to eat sometime later. Portion control is especially important when eating out, as lunch dishes may be much larger than appropriate. They have to be extremely careful to choose a healthful lunch that will not cause a spike in their blood sugar. This makes eating out a challenge for people who have diabetes. Share on Pinterest People need to consider portion size when eating at a restaurant.įood that commercial establishments serve tends to involve large portions that are high in calories, fat, carbohydrates, sugar, and salt, but low in fiber and vegetables. cottage cheese with fruit or diced tomatoes.
yogurt with berries, chia seeds, and almonds.It can be helpful for people to consider other quick, healthful choices for a diabetes-friendly lunch. Consider replacing cheese with vegetables or fruits, such as tomatoes or peppers, pesto, or avocado.įinding time to prepare and eat lunch can often be limited during the workweek.Use low-fat mayonnaise, or replace it with other spreads, such as mustard, pesto, hummus, yogurt, or avocado.Select lean, low-salt deli meats, such as roast turkey.Make an open-faced sandwich, using thin sandwich bread to lower carbohydrate counts, or turn it into a wrap with low-carb tortillas or lettuce.Increase the fiber content by using whole wheat, whole-grain bread, or sprouted-grain bread for better nutrition, slower carbohydrate absorption, and a lower post-meal blood sugar level.People with diabetes who want to include sandwiches in their meal plan should take the following steps: This very popular meal choice can also be part of a healthful lunch for people with diabetes. Department of Agriculture, every day around 47 percent of people in the U.S. Share on Pinterest People with diabetes can still eat a simple, delicious sandwich.Īccording to data from the U.S. Add a side of one-half of a can of sardines and a piece of fruit. Dip carrots, celery sticks, cauliflower florets, and cherry tomatoes in hummus.Put together an open-faced sandwich using 1 slice of whole-grain sprouted bread, grilled vegetables, hummus, and smashed avocado with lettuce as the topper to make it easier to eat.Make a smoothie from tofu or plain Greek yogurt, spinach, frozen raw cauliflower, unsweetened flax milk, juice from one-half of a lemon, and 1 cup of frozen, mixed berries.Combine a hard-boiled egg with a serving of flourless seed crackers, string cheese, a piece of fruit, and vegetable sticks with peanut butter.Choose a spinach salad with canned tuna, mayonnaise, Greek yogurt, celery, and lemon juice, served over greens and diced apple.Choose a burrito bowl but skip the rice, keep the beans, add fajita vegetables, chicken or tofu, lettuce, pico de gallo, avocado, and salsa.
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