Healthy meals to beat diabetes

Diabetes is a condition that you can manage largely through your diet. You’re in the driving seat so all you need to do is know what to eat and what to avoid. The following tips on healthy eating will help.

Aim to get about 350 calories to kick things off — and don't shy away from heartier foods, such as waffles. Remember that having more calories in the morning can help you eat less later on.

One challenge with breakfast is getting protein into your meal. Try to get all the protein you need, even when you're not sitting down to an omelet. Milk, yogurt and peanut butter fit the bill.
For the fastest complete breakfast possible, grab a container of fat-free, sugar-free fruit yogurt and top it with 45 to 60 millilitres of high-fibre cereal.

A word about fruit juice — stick to 175 millilitres. Although it does contain important nutrients, juice is a concentrated source of calories and it lacks the fibre that makes fresh fruit filling. All that natural sugar with little fibre to slow its digestion also means juice can send your blood sugar soaring.

Finally, if you decide to have plain cereal instead, look for a brand that contains five or more grams of fibre per serving. Some brands also include a substantial amount of protein in the form of soy. Just top with fruit, and you'll have a perfect meal.

What makes a perfect lunch? Eating it absolutely no more than five hours after breakfast  for starters. You also want a meal that will energize you rather than send you into an afternoon slump. That means one with ample protein but little fat.

You probably have a little more time for lunch than for breakfast, so don't rush. Slowly savouring your food will make you feel more satisfied, so you'll be less likely to overeat.

To make sure you get plenty of vegetables, add a salad or load up your sandwich with lettuce and tomato or cucumbers, bean sprouts, onions or roasted red peppers. A piece of fruit is the simplest and smartest dessert.

Most people think of supper as their main meal, but it really should provide no more calories than the meal you eat for lunch. In fact, you can think of your supper as a lunch preview since it's perfect for reheating and eating as leftovers another day.
Remember to finish eating supper at least four hours before bedtime, to give your body time to digest your meal and use up most of those calories before your metabolism slows down for the night.
In general, if you need to get supper going in a hurry, start with a bag of frozen stir-fry vegetables and go from there.

Healthy snacks need advance planning. Forget the whole concept of "snack foods," typically chips, crackers and candies. Reach into your pantry or refrigerator for small helpings of foods that are staples of regular meals, such as vegetables, fruit, yogurt and cereal. Then branch out to nuts or low-fat frozen treats.

Another option if you're near a microwave is soup — that's 250 milliliters of any soup that isn't cream based. Snacking is a great way to keep hunger and blood sugar under control and help you lose weight.

Holidays mean celebration and food becomes the focal point of socializing. Fortunately, you don't have to abandon family rituals to keep calories under control.

Watch portion sizes, pass up seconds and prepare foods that keep fat to a minimum. Entrées such as turkey breast, lean ham and chicken breast give you a big head start. Focus your attention on making smart choices with sides and desserts, too.

You have direct control over your condition through your diet to eat wisely. These tips on daily healthy eating will help get you on the right track for successful management of your diabetes.