This dietitian-designed plan shows you how healthy eating can help keep your blood sugar under control. For more information on how food and lifestyle can make a difference, read How to Eat Well for Type 2 Diabetes.
Sample one-day meal plan to control type 2 diabetes:
|Breakfast||2 servings (⅓ of recipe) Spanakopita Egg Casserole
8 oz decaffeinated coffee or tea without sweetener
8 oz water
|Lunch||1 serving Thai Mango Zucchini Noodle Salad with Chicken
16 oz water OR 16 oz zero-calorie drink sweetened with natural sugar alternative
|Snack||½ avocado smashed with a dash of chili powder and salt
½ cucumber, cut into slices (1 cup)
16 oz water
|Dinner||1 serving Crispy Citrus Salmon
16 oz water OR 8 oz unsweetened dairy or non-dairy milk plus 8 oz water
Daily Totals: 1,510 calories, 81 g total fat, 23 g saturated fat, 594 g cholesterol, 1,253 mg sodium, 117 g carb, 32 g fiber, 30 g sugar, 91 g protein
Jessie Shafer is a registered dietitian, team member at The Real Food RDs, former magazine editor, avid cyclist, and busy mom of two who loves to share her enthusiasm for the fun of eating well.
Read about the connection between intermittent fasting and type 2 diabetes risk in Eat Early in the Day, Keep Diabetes At Bay. Also read 13 Foods to Balance Blood Sugar & Help Prevent Diabetes.