Spring has sprung, and summer is swiftly approaching. We’re enjoying more time outdoors, and anticipating summer trips and activities. If you’re diabetic, you know that what you choose to eat not only determines your body weight, but your energy levels and overall health. Read on to discover healthier options for the whole family – not just diabetics, but for all. Making healthier choices doesn’t mean you have to sacrifice flavor, or even sweets. The foundation for a healthy lifestyle always starts with our diet and exercise.
Breakfast for Diabetics
If you are like a large number of the population, you may be tempted to skip breakfast. For diabetics, starting the day with a wholesome breakfast is vital to maintaining blood sugar levels and preventing spikes. Regardless if you have diabetes or not, skipping breakfast will decrease your concentration levels, making it harder to focus and get your day started. One of my personal favorites for breakfast is called “overnight oats”. Simply add steel cut oats, soy (or almond) milk, chia seeds, nuts, and flax seeds in a jar or tupperware container, mix well, and store overnight (Play around with the proportions… I make it differently every time!). Pop some fresh blueberries or bananas on top in the morning, and you’re ready to go! Check out Every Day Health’s list of easy recipes for breakfast for some more quick ideas.
Meal Planning for Diabetics
Breakfast for Diabetics
If you are like a large number of the population, you may be tempted to skip breakfast. For diabetics, starting the day with a wholesome breakfast is vital to maintaining blood sugar levels and preventing spikes. Regardless if you have diabetes or not, skipping breakfast will decrease your concentration levels, making it harder to focus and get your day started. One of my personal favorites for breakfast is called “overnight oats”. Simply add steel cut oats, soy (or almond) milk, chia seeds, nuts, and flax seeds in a jar or tupperware container, mix well, and store overnight (Play around with the proportions… I make it differently every time!). Pop some fresh blueberries or bananas on top in the morning, and you’re ready to go! Check out Every Day Health’s list of easy recipes for breakfast for some more quick ideas.
Lunch for Diabetics
Eating lunch away from home can prove to be a challenge for many reasons. Whether packing your lunch or eating out, there are usually substitutions that can be made that will help regulate your blood sugar. If you prefer sandwiches, consider switching to sprouted bread (I like Ezekiel Brand). White bread contains added sugar and preservatives to increase shelf life, but breads like Ezekiel are different, because they are made with sprouted grains. Skip the iceberg lettuce in a salad (almost zero nutritional value), and opt for kale or spinach with a squeeze of lemon juice for dressing. If you have to go out, look for options that are less processed – a side of steamed veggies or fruit instead of the usual fries. Check out this blog from Back to Her Roots for some quick lunch ideas to pack for work.
Dinner for Diabetics
Dinner is a great time to experiment with different flavors and texture combinations. Consider more meatless meals, using beans, tofu, or soy as a protein replacement. Start with a base like quinoa: add beans, veggies (I like peppers, corn, kale and red onions), and some baked tofu (You can find seasoned and prepared tofu at stores like Whole Foods) for a quick and easy dinner that stores all week. Stay away from fried meat, or fatty cuts like ribs. Fish (think salmon, mackerel, or tuna) and chicken are better alternatives to red meat. Check out Once a Month Meal’s blog for some easy, make ahead freezer meals.
There are no shortcuts to optimal health. By making small changes in your eating habits, your energy will increase naturally and you will begin to crave foods that help you feel your best.
