Diabetic and don't know what to eat? Check...

Are you bored with your current diet but unsure what you can safely eat? Even people who don't have diabetes often find it hard to plan healthy, satisfying meals. But people with diabetes may find it even harder—either because they feel like they shouldn't eat certain foods or because they feel the stakes are higher to keep their lifestyle as healthy as possible. A Harvard Medical School report called Healthy Eating for Type 2 Diabetes offers advice on how to develop a healthy eating strategy to prevent or treat the most common form of diabetes — type 2 diabetes. It includes the sample meal plans and recipes. Here's suggestions for one day, along with a recipe for a healthy and delicious fish dish:

Breakfast

Omelet of ½ cup egg substitute, ¼ cup chopped onion, ¼ cup chopped green bell pepper, and 2 teaspoons canola oil

1 slice whole-wheat bread, toasted, with 1 teaspoon creamy peanut butter

1 medium orange

Lunch

3 ounces roasted chicken breast, no skin

Salad of 2 cups mixed greens, 2 teaspoons extra-virgin olive oil, and 1 tablespoon red wine vinegar

2 rye crackers

½ cup skim milk

1 medium peach

Snack

1 ounce almonds

Dinner

Corn-Crusted Cod (see recipe, below)

½ cup brown rice

½ cup fresh broccoli and 1 medium carrot, stir-fried in 2 teaspoons extra-virgin olive oil

¾ cup fresh strawberries

Nutrition information for the whole day

Calories: 1,613
Total fat: 59.2 grams (32.2% of calories)
Saturated fat: 8.9 grams (4.8% of calories)
Monounsaturated fat: 32.3 grams (17.5% of calories)
Polyunsaturated fat: 10.5 grams (5.7% of calories)
Trans fat: 0 grams
Cholesterol: 101 milligrams
Sodium: 1,784 milligrams
Total carbohydrates: 186 grams (45% of calories)
Fiber: 33 grams
Protein: 94.4 grams (22.8% of calories)

Corn-Crusted Cod

Makes 4 servings (4 ounces of fish per serving)

You can substitute halibut, tilapia, or haddock for the cod. Serve with Mango Salsa with Black Beans.

1 cup polenta (roughly ground cornmeal)

1 teaspoon ground cumin

2 teaspoons chopped parsley or 1 teaspoon dried parsley

1 teaspoon ground white pepper

½ teaspoon paprika

1 cup nonfat buttermilk (or add 1 tablespoon vinegar to 1 cup nonfat milk to create buttermilk)

1 tablespoon hot sauce*

4 (4-ounce) portions of cod

*Frank's Hot Sauce is a good choice, as it has a vinegary taste without being too hot.

Preheat oven to 375° F. In bowl, combine polenta with cumin, parsley, white pepper, and paprika, and set aside. In large bowl, mix buttermilk with hot sauce. Dip each fish fillet into buttermilk mixture, allowing excess to drain off, then coat on all sides with polenta mixture. Generously spray sheet pan with cooking spray. Place coated fillets on pan and bake approximately 10–15 minutes until coated fish is golden brown and firm to the touch; fish should flake apart easily and flesh should be white.

Nutrition information per serving

Calories: 325
Total fat: 5.1 grams
Saturated fat: 1.6 grams
Trans fat: 0 grams
Cholesterol: 69 milligrams
Sodium: 562 milligrams
Total carbohydrates: 34.7 grams
Fiber: 3.1 grams
Sugars: 5 grams
Protein: 33.7 grams
Carbohydrate choices per serving: 2.3

Let me know if you try out the recipe, and what you think! What does your daily menu look like?

Julie K. Silver, M.D., is an assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School. She is also the Chief Editor of Books for Harvard Health Publications

Diabetes

Nearly 21 million Americans suffer from diabetes, and as anyone who has been affected by the disorder knows, itis about much more than a statistic: it means a new way of life. Diabetes: A plan for livingis a special report from Harvard Medical School that will help you learn how to better understand and manage your diabetes, including type 1 and type 2, as well as other variations of the disease. This report will show you that it's not just possible to live with diabetes; it's possible to live well.

Are you Living With Diabetes? Connect with others with similar health concerns and issues. Click here to join the group.

Comments: 5

Tina (a slightly smaller Spanky) B. Feb 11, 2008, 4:31pm EST

There are some good tips here.

Thank you.

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brenda c. Feb 11, 2008, 5:45pm EST

thank-you Dr. Julie

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Leslie ~ from NYC ~ R. Feb 16, 2008, 8:32am EST

Thanks for posting this
I am allergic to almonds and probably also wheat.
I am trying to avoid wheat to see if my health improves.
That's a LOT harder than it sounds. I crave it - a sign that it affects me negatively, I know.

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Julie K. Silver, M.D., Harvard Medical School Feb 18, 2008, 7:19am EST

Leslie, it's always hard to change your diet, but there are so many tasty replacements--it just takes awhile to find them. Good luck!

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Kim S. Feb 27, 2008, 8:12am EST

Gosh, if this is a sample diet, I am doing all the wrong things. If I had bread and an orange at one meal, and crackers, peach, and milk at another, my sugar would be ginormous. I try to eat these higher carb foods spread out through the day.

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Diabetic and don't know what to eat? Check out this sample menu

Comments: 5

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