I have Diabetes, What Should I Eat?

Q: I am diabetic but haven’t figured out an ideal menu plan. Can you give me an example of how (and what) I should eat?

A: Stucture your meal plan to include six (or more) small meals and snacks a day:

Breakfast: Include at least 20 grams of protein. Great breakfast ideas include an omelette with at least two vegetables or a smoothie made with yogurt, kefir, or a scoop of protein powder, fresh or frozen berries, 2 tbsp. of ground flax seed (for soluble fiber) and a sprinkle of cinnamon.

Mid-Morning Snack: A handful of raw nuts and seeds is a quick and convenient snack. If you have more time, top a mashed sweet potato with walnuts and cinnamon and enjoy.

Lunch: Bean dishes like lentil soup or bean salad provide soluble fiber and protein and are deliciously satiating. Another option: a chicken or salmon wrap (whole grain) with a side salad of raw or steamed greens.

Mid-Afternoon Snack: Hummous or bean dip with raw vegetables, a whole food snack bar, organic yogurt with berries drizzled with raw honey, or an apple with almond butter make excellent and tasty low-glycemic snacks.

Dinner: Fill half of your plate with vegetables (raw, steamed, grilled, or a combination). The other half is comprised of a healthy protein (baked wild salmon or other fish, a bean dish, chicken, etc.) plus one cup of a whole grain (like brown rice or quinoa) or half a sweet potato.

After-Dinner Snack: Choose from any of the mid-afternoon snack examples.