Barbecues,
picnics and family reunions are gatherings to enjoy and treasure. If you have
diabetes, these events can pose special challenges. How can you stick with your
meal plan, yet join in the celebration and have some fun? You can do it. If you
choose wisely and watch how much you eat, you can have a delicious meal and
feel good too. So, grab your plate and head for the buffet table.
Look for the
high fiber, low-fat dishes. Great choices are beans, peas and lentils, and dark
green vegetables such as broccoli, cabbage, spinach and kale. Go for the green
bean, three-bean, black bean and black-eyed pea dishes or pasta salads mixed
with summer vegetables. Choose whole grain foods such as brown rice, couscous,
whole wheat bread and pasta. Everyone benefits from eating these foods, not
just people with diabetes.
Watch out
for dishes loaded with mayonnaise, sour cream and butter. Choose veggies that
are light on salad dressing, cheese or cream sauce. If you can, make your own
dressing with a little olive oil and vinegar.
Vegetables
and grains should fill up most of your plate, but leave room for some lean
meat, poultry or fish. Be sure to choose grilled chicken and remove the
skin—instead of the fried variety. If you’re going to make a sandwich, use
whole wheat bread with mustard or salsa, rather than mayonnaise.
What’s for dessert? Summer means
terrific fruits. It’s hard to beat a fresh peach, fruit salad, cantaloupe or
watermelon. Fruit is an excellent source of fiber, vitamins and minerals, and
has zero fat. Everyone, including people with diabetes, should eat three to
four servings of fruit a day. Pies, cakes and cookies are high in fat and
cholesterol. If you can’t resist, have a small serving.
It’s best to drink water, unsweetened tea or diet soda. Add a
wedge of lemon for flavor. If you choose to drink alcoholic beverages, limit
your intake to no more than one drink a day for women, two for men, and drink
only with a meal.
Eating the right foods to control your blood sugar means being
prepared and planning ahead. If you need help putting together a meal plan, ask
your doctor or nurse to refer you to a dietitian or diabetes educator.
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