Creating a menu for type 2 diabetes involves choosing a variety of nutrient-rich foods that help stabilize blood sugar levels and promote overall health. Here's a sample menu for a day:
Breakfast:
- Veggie omelet made with eggs, spinach, bell peppers, tomatoes, and a sprinkle of feta cheese.
- Whole grain toast topped with mashed avocado and sliced hard-boiled egg.
- A small bowl of mixed berries (such as strawberries, blueberries, and raspberries).
- Unsweetened herbal tea or black coffee.
Mid-Morning Snack:
- Greek yogurt with a handful of mixed nuts and seeds (such as almonds, walnuts, and chia seeds).
- Carrot sticks with hummus dip.
Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumber slices, and balsamic vinaigrette.
- Whole grain roll or a small serving of quinoa.
- A side of sliced apple with peanut butter.
- Sparkling water with a squeeze of lemon or lime.
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Afternoon Snack:
- Cottage cheese with pineapple chunks and a sprinkle of cinnamon.
- Air-popped popcorn seasoned with nutritional yeast.
- Unsweetened herbal tea or green tea.
Dinner:
- Baked salmon with lemon and herbs, served with steamed broccoli and quinoa.
- A side salad of mixed greens, cherry tomatoes, and avocado with a light vinaigrette dressing.
- Whole grain dinner roll or a small serving of brown rice.
- A small piece of dark chocolate (70% cocoa or higher) for dessert.
- Herbal tea or decaffeinated tea.
Evening Snack (optional):
- A small handful of almonds or walnuts.
- Sliced cucumber with cottage cheese.
- A piece of fruit, such as an orange or a pear.
Remember to monitor portion sizes, spread your meals and snacks throughout the day, and stay hydrated by drinking plenty of water. Additionally, it's essential to work with a healthcare professional or registered dietitian to tailor your menu to your individual dietary needs and preferences.
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