When it comes to successfully managing diabetes, consistency is key.
As a registered dietitian, I recommend a lifestyle approach that includes physical activity, blood sugar management and monitoring, and meal planning. Although many individuals with diabetes do well adhering to a regular schedule of checking their blood sugar levels and managing their medications, I’ve found meal planning is often the area many struggle with most.
A lack of variety, increased hunger, and misconceptions or fears about certain foods can all make sticking to a meal plan a challenge. It’s important to learn about the unique attributes of certain foods that can help increase satiety (fullness), stabilize blood sugar levels, and add variety to meals, without increasing the carbohydrate content. When you grasp a better sense of what your food is doing for your body, you can begin to once again enjoy the eating experience and continue to improve your overall health.
One food that is a particularly good at delivering all of the attributes mentioned above (fullness, zero sugar and versatility) is the avocado. With naturally good fats and a good source of fiber (per serving, one-third of a medium avocado), avocados provide a perfect nutrient combination that may help you feel fuller longer. What’s more, avocados are Heart-Check Certified by the leading authority on heart health—the American Heart Association.
While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease. The Heart-Check is a great tool that can be used to identify individual foods or recipes that support a heart-healthy diet, and can also be a good indicator of foods/recipes to include when building a diabetes-friendly meal plan.
So, what does a balanced diabetes meal plan look like?
You don’t have to give up your favorite foods or active lifestyle to eat well! Consider this example:
Breakfast
A breakfast rich in whole grains, healthy fats, and protein may help to stabilize blood sugar levels and improve feelings of fullness throughout the day.
- Scrambled eggs with 1/3 mashed avocado
- 1 slice of 100% whole grain toast
- 1 tablespoon almond butter
- 3/4 cup fresh berries
Lunch
For busy individuals, a nutritious lunch that can be taken on-the-go can be key for staying on track with meal plan goals.
- 12 inch 100% whole grain wrap sandwich filled with ½ cup of canned tuna, 1/3 sliced avocado, fresh salad greens, sliced tomato, and vinegar
- 1 medium apple
- 1 ounce pistachios
Snack
Snacking between meals can help to prevent excessive hunger and overeating later in the day. Snacks are also a great way to incorporate variety into your meal plan and prevent boredom.
- 3 cups air popped popcorn
- Everything Bagel seasoning (sesame seeds, poppy seeds, garlic powder, onion powder, pinch of salt)
Dinner
Balanced nutrition is key at dinner time to prevent over-consuming carbohydrates that may spike blood sugar levels throughout the night.
- 5 ounces grilled chicken breast
- 1/2 cup brown rice
- 2 cups mixed vegetables sautéed in one teaspoon olive oil
- 1 cup mixed fruit salad
- 1 cup low fat milk
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