![]() To add a couple of servings of higher-fiber and nutrient-rich whole grains, serve this chicken salad on two slices of 100% whole-grain bread or in a whole-wheat pita pocket. Homemade Napa Almond Chicken Salad Sandwich Part skim-milk cheese in entrees, such as eggplant parmesan, vegetarian pizza on whole wheat crust, vegetable lasagna, or enchiladasĪ sensible amount of extra virgin olive oil or canola oil used for cookingĪvocado or olives with entrée or side dishes Lean beef or pork - sirloin, tenderloin - with no visible fat Skinless poultry - grilled, baked, or stir-fried Grilled or baked fish, by itself or in a mixed dish such as tacos Whole wheat bread, tortilla, pita bread, or bunsĬolorful vegetables on the side or in the main courseĭark green lettuce for a side or dinner saladįresh fruit on the side or with the entrée Lean meat, fish, beans, or cheese plus avocado and nuts, if desiredĭressing made with extra virgin olive oil, canola oil, or yogurtĬooked grains like brown rice, quinoa, barley, bulgur, or amaranth Vegetarian or lean-meat chili or bean stew Hummus with whole grain-bread or vegetable dippers Water-packed tuna dressed in vinaigrette, yogurt, or light mayo Roasted turkey, skinless chicken, or lean beef or pork Low-fat or nonfat yogurt with fruit or cereal, or in a smoothieĬanola oil used in whole-grain muffins, pancakes, or wafflesĪ sandwich or wrap with whole-grain bread or tortilla and a lean protein such as: Part skim-milk cheese added to your omelet Low-fat milk or soy milk for your cereal or as a beverage Add vegetables such as spinach, broccoli, or tomatoes. Whole-grain waffles or pancakes with fruitĪ higher omega-3 egg blended with 2 egg whites for an egg dish. ![]() Whole-grain bread, English muffin, or bagel Whole-grain cereal (hot or cold) with fruit Here's how you might work in a high-fiber carbohydrate along with some lean protein and "good" fat. This can also help you take charge of your blood sugar. You also may want to track how many grams or servings of carbohydrates you eat with each meal and try to keep it about the same from meal to meal. Look for patterns between what you eat and drink and your blood sugar levels after. Smart fats: Fish, nuts and seeds, avocado, olives, extra virgin olive oil, and canola oilĬheck your blood sugar after meals. Healthy carbs: Vegetables, beans, whole grains, and fruit Eat a mixture of carbohydrates, protein, and fat to manage your blood sugar better and stay full longer. But make sure to choose quality carbohydrates and smart fats that are:įiber-rich: Vegetables, fruits, nuts, beans, peas, whole grains Fiber, protein, and fat may curb the rise in blood sugar after a meal. They also have the biggest effect on your blood sugar. There are four types of nutrients in food that can affect your blood sugar:Ĭarbohydrates (the sugars, starches, and fiber in food)Ĭarbohydrates raise blood sugar faster than proteins or fats. This way of eating can prevent, control, and may even reverse the disease - and it’s not just for people with diabetes. ![]() ![]() It helps you control your blood sugar, maintain a healthy weight, and keep your risk of heart disease low. ![]() While there is no specific diet for people with diabetes, your diabetes diet is an eating plan that covers three important areas: Healthy foods in healthy amounts, eaten with healthy timing in mind. ![]()
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