Tuesday, July 7, 2015


Here we go again, perhaps I should just start a blog on Type 2 Diabetes. It helps to write about it.

Since being diagnosed, the struggle to get my head around meal planning learning curve has not been easy. I have joined websites, read books and met with nutritionists because I do not want to loose my sight, end up on dialysis or lose any limbs or digits. Fortunately I have a number of of friends who grew up with diabetes to coach me along. 

I remain confused in my attempts to regain gain good control.

I see the differences that good eating, exercise, drinking water and remaining diligent make, however  the unexplained swings in my blood sugar levels and slip-ups are daunting.

One of the areas that I have been working on is lunch. We all know how important breakfast is. Before Diabetes it was my most neglected meal, now it is the bedrock that my day is build around. Eating regular meals, on-time every day is critical. 

Lunch is often the most hurried or neglected. Fast food often prevails over the healthy options I need. Once again, planning and diligence are the solution. Packing lunches makes all the difference in keeping those blood sugar levels in check - most of the time!

The key to success is following the diabetes food pyramid: Eat more grains, beans, and starchy vegetables and less fats, sweets, and alcohol. In between and equally divided are protein choices, non-starchy vegetables, fruit, and milk and dairy products

Fortunately, I have always been a salad and vegetable eater. There is no shortage of variety and toppings to provide a little zip without being fattening. Carrots, cucumbers, broccoli, cauliflower, snow peas, lima beans, radishes, celery, and spinach have become standards with low fat dressings.

Soups are another good option but the can and package variety are loaded with salt and sugar. Just watch the creams and make large batches as it freezes well and makes for pretty quick instant lunches. The varieties are endless but watch the type of rices and pastas. Use lots of grains, beans, and starchy vegetables.

Sandwiches do not have to be boring but they need to made right with with whole-grain, multi-grain bread or a whole-wheat tortilla and leaner cuts of meat. Add veggies, humus or mustard and you have a satisfying alternative to greasy, fattening and high glycemic loaded fast food.

Water, good old plain water from the tap or a cup of tea makes a safe compliment to any meal.

And portion control - too much of a good thing is a bad thing! 

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