Eating with Diabetes does not need to be difficult or boring. It is important to include the best foods to help balance your blood sugar levels such as complex carbohydrates (whole-grains, sweet potato etc), protein (think
meat, fish and eggs) and good fats (avocado, nuts, healthy oils). To ensure your blood
sugars do not spike, refined carbohydrates (white bread, pasta and rice) should be replaced by whole-grain options.
A little treat every now and then is also fine as long as it is not included in your daily eating plan.
Below is a sample of what I believe to be a great day for a person with Diabetes (and without!) that will keep you full and your blood sugar levels balanced while including a range of vitamins and variety.
Breakfast: Scrambled Eggs – 2 scrambled eggs with tomato, mushroom and small amount of grated cheese on a slice of wholegrain bread
Snack: 1 Apple with 2 tsp Almond Spread
Lunch: Chicken (100g) in a wholegrain wrap with spinach, tomato, grated carrot, ¼ avocado
Snack: 2 tbsp hummus and vegetable sticks or rice crackers
Dinner: Lemon Pepper Fish and Sweet Potato Chips
After dinner if needed: Herbal Tea of choice, 1-2 squares dark chocolate (70% minimum) OR 100g Greek yoghurt.
If you aim for a variety of fruits and vegetables, nuts and seeds, some protein, good fats and some healthy carbohydrates (wholegrains) each day you will be well on your way.
Kasey Boorman (Nutritionist)
If you have any questions or would like to schedule an appointment with Kasey, our Nutritionist, contact us here