Diabetes Meal Planning and Nutrition For Dummies
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One trick to eating healthier is keeping diabetic-friendly choices available at all times. You can fight the urge to hit the fast-food drive-through and instead whip up a convenient and healthy breakfast, lunch, dinner, or snack if you keep the right foods handy. Some healthy foods to always have on hand in your pantry include:

  • Olive oil or canola oil for healthy, unsaturated fats

  • Egg substitute for the high-quality egg white protein without the fat and cholesterol

  • Frozen fruits and vegetables for healthy choices at every meal

  • Herbs and spices, fresh or dried, to replace salt with intense flavors

  • Whole-grain, high-fiber tortillas for sandwich-like lunches without the full amount of carbohydrates in bread

  • Canned tuna (in water) to have healthy seafood available anytime — aim to eat seafood twice each week

  • Almonds, walnuts, or peanuts for healthy fats

  • Black beans (or your favorite beans) for healthy carbohydrate, protein, and soluble fiber Buy no-added-salt varieties of canned beans

  • Low-fat dairy products, including 1 percent or skim milk, and no-fat regular or Greek yogurt. Remember that milk products include carbohydrates

  • Tea, for relaxation and powerful phytonutrients

About This Article

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About the book authors:

Toby Smithson, RDN, CDE, has managed her own diabetes for more than 40 years, and founded DiabetesEveryDay.com to share her insights into diabetes self-management. Alan Rubin, MD, is the author of several successful diabetes books, including Diabetes For Dummies and Diabetes Cookbook For Dummies.

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