BLOOD SUGAR CONTROL AND MANAGEMENT
REGULAR MEAL TIMING
Balanced meal planning involves creating meals that provide a variety of nutrients in appropriate proportions. Here are some guidelines to help you plan balanced meals:
- Incorporate All Food Groups:
- Fruits and Vegetables: Aim for a variety of colors and types. They provide essential vitamins, minerals, and fiber.
- Proteins: Include lean meats, poultry, fish, eggs, beans, nuts, and seeds.
- Grains: Choose whole grains like brown rice, quinoa, whole-wheat bread, and oats.
- Dairy: Opt for low-fat or fat-free options, such as milk, yogurt, and cheese, or plant-based alternatives if you are lactose intolerant or vegan.
- Control Portion Sizes:
- Use the plate method: fill half your plate with fruits and vegetables, one quarter with protein, and one quarter with whole grains.
- Healthy Fats:
- Include sources of healthy fats such as avocados, nuts, seeds, and olive oil, but use them in moderation.
- Limit Added Sugars and Salt:
- Reduce the intake of sugary drinks, snacks, and processed foods. Opt for herbs and spices to flavor your meals instead of salt.
- Hydration:
- Drink plenty of water throughout the day. Limit sugary drinks and excessive caffeine.
Sample Balanced Meal Plans that stabilize blood sugar levels
Breakfast:
- Oatmeal topped with fresh berries, a handful of nuts, and a drizzle of honey.
- A glass of low-fat milk or a plant-based alternative.
Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
- A side of whole grain bread.
Dinner:
- Baked salmon with a quinoa and vegetable stir-fry (broccoli, bell peppers, and carrots).
- A side of mixed greens with a light lemon dressing.