Diabetic’s diet for all

On a diabetic diet, it is main important to eat three meals per day in order to keep your blood sugar on a more even keel. Have you ever notice that you are hungrier by mid-morning or lunch after you have eaten breakfast? That's because your metabolism revs up by eating breakfast and you are burning more calories just by eating. Breakfast can be as easy as an 8-ounce glass of 1-percent or nonfat milk. Don't be afraid to eat a small mid-morning snacks if you are hungry; this will keep you from being very hungry by lunchtime and help you to choose a healthier lunch. For your "9-inch" dinner plate, try filling half with non-starchy vegetables, a quarter with carbohydrates and a quarter with lean protein (and no cheating by using a huge plate). If after eating dinner you find you are still ravenous, have another serving of lean protein or vegetables.

Starchy vegetables (which count as carbohydrates) include peas, corn, beans and potatoes. There are many non-starchy vegetables to choose from, onions, and mushrooms, tomatoes, including spinach, carrots, broccoli, red/green/yellow/orange bell peppers, celery, cucumbers, green beans, asparagus, lettuce, eggplant and squash.

Carbohydrates (carbs) are contained in many foods and drinks, but the good kinds to eat contain nutrients in addition to carbs. The best carbs to choose include beans, fresh or unsweetened frozen fruit, skim or 1-percent milk, plain oatmeal or cream of wheat, plain or light yogurt, pasta, rice, barley, quinoa, bread, bran cereals, soy crisps, 94-percent fat-free popcorn, pita bread and small tortillas. The main thing to keep in mind is that eating the "good" foods listed above leaves small room left for the "bad" ones.