When confronted with a diagnosis of diabetes, many individuals have the initial response of shock, disbelief, anger, and fear. Questions of how to manage the disease and continue to live a healthy and productive life arise quickly. Once the individual is able to accept the fact that diabetes will be a life long battle, a large concern becomes all-encompassing: What types of foods and meals can be eaten that are diabetic friendly?

Nutritionists, doctors, and other health-care providers offer their patients information regarding the importance of a closely followed diet, which includes the urgent message of limiting sugary foods from the diet. In order to benefit from these strict diabetic diets, many patients become disillusioned and ultimately fail to comply and follow their diet.

The central problem with diabetic diets, or any diet for that matter, is the appearance of deprivation and a lack of taste-filled and appetizing food choices. Diabetic meal planning can be rather simple though, provided that the meals themselves are well-balanced and keep glucose readings in a diabetic at healthy levels.

Diabetic meal planning begins with the premise of making healthy dietary choices. When plotting out a meal, consideration must be given to portion size, number of servings, and a balance of protein, carbohydrate, fat and sugar. For the diabetic, a meal should ideally keep carbohydrates to a limited amount, due to the fact that carbohydrates, when digested, turn into glucose (blood sugar). For the diabetic, especially when maintaining the illness with insulin, limiting carbohydrates and natural sugars can cause the body to develop hypoglycemia, or low blood sugar.

Beginning with some healthy food choices for diabetic-friendly meals, some very important sources of essential nutrients and vitamins can be found in the following list of foods:

• Whole grain breads and cereals
• Green beans and Lentils
• Spinach
• Carrots (in moderation)
• Dark Leaf Lettuce
• Beets
• Sweet Potatoes (in moderation)
• Fish (Salmon, Halibut, Snapper)
• Chicken
• Lean Beef (in moderation)
• Tuna
• Turkey
• Low-Fat Cheeses
• Milk (in moderation)
• Vegetable Juices
• Eggs
• Tomatoes

While the above list of foods is by no means the only healthy options for diabetics, the proper combination and portions involved in creating meals must be carefully prepared. Some healthy meal ideas for breakfast, however, can be made without much preparation and forethought.

A typical menu item for breakfast, eggs, can be used as a basis for a diabetic-approved meal. A plate consisting of two eggs, preferably cooked with minimal fats from butter, a piece of whole grain wheat toast, sliced tomatoes, and low-fat milk, makes a wonderful meal for diabetic and non-diabetics alike.

Lunch options for diabetics can be as simple as tuna salad on a bed of lettuce, 2 ounces of low-fat cheese, and a small whole-grain bagel. This meal is low in calories, yet offers enough substance to keep a diabetic’s appetite satisfied and energy levels high throughout the day.

In preparing healthy menu choices for dinner meals, some excellent options can begin with a high-protein meat, such as turkey breast or fish. How the food is prepared is as essential as the actual food choice though. Avoid frying in heavy oils or deep frying. Broiling or grilling meats and fish are much better methods of preparation. In choosing a carbohydrate to compliment the protein, stick with brown rices, small sweet potato, or whole-grain noodles. Keep the starch portion of the meal rather small, as this it what causes the rise in glucose levels. Vegetable can be eaten rather liberally, with many tasty choices such as fresh green beans, beets, and spinach. This should be the largest portion of the meal.

Between meal snacking, to many diabetics’ surprise, is encouraged! Healthy choices such as nuts, small pieces of fruit, yogurt, and so on, will help to maintain glucose levels and speed up the body’s metabolism.

A diagnosis of diabetes does not necessarily mean a lifetime of unappetizing food choices and deprivation. With the proper choices and knowledge regarding simple nutrition, a diabetic can continue to enjoy meals and leave the dinner table satisfied.