If you have diabetes, it’s important to follow a balanced and nutritious meal plan to help manage your blood sugar levels. Here is expert advice from a nutritionist on what you can eat:

1. Focus on Whole Foods: Base your meals around whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients and fiber while minimizing added sugars and unhealthy fats.
2. Include Non-Starchy Vegetables: Fill half of your plate with non-starchy vegetables like leafy greens, broccoli, cauliflower, bell peppers, and cucumbers. These vegetables are low in carbohydrates and calories but rich in vitamins, minerals, and fiber.
3. Choose Complex Carbohydrates: Opt for complex carbohydrates that have a lower impact on blood sugar levels. Include whole grains like quinoa, brown rice, whole wheat bread, and oats. These carbohydrates provide more fiber and nutrients compared to refined grains.
4. Monitor Portion Sizes: Pay attention to portion sizes to control your carbohydrate intake. Use measuring cups, food scales, or visual references to ensure you’re consuming appropriate portions of carbohydrates, proteins, and fats.
5. Limit Added Sugars: Minimize your consumption of foods and drinks with added sugars, such as sugary beverages, candies, desserts, and processed snacks. These can cause rapid spikes in blood sugar levels.
6. Healthy Fats: Include healthy fats in your diet from sources like avocados, nuts, seeds, and olive oil. These fats can help promote heart health and provide satiety.
7. Lean Proteins: Choose lean sources of protein such as skinless poultry, fish, eggs, tofu, legumes, and low-fat dairy products. Protein can help stabilize blood sugar levels and keep you feeling full.
8. Balanced Meals: Aim for balanced meals that include a combination of carbohydrates, proteins, and fats. This balance can help slow down the absorption of sugars and promote better blood sugar control.
9. Be Mindful of Snacks: If you need snacks between meals, choose healthy options such as raw vegetables with hummus, a small handful of nuts, or a piece of fruit. Avoid sugary snacks and opt for nutrient-dense choices.
10. Hydration: Drink plenty of water throughout the day to stay hydrated and support overall health.
11. Individualize Your Plan: Work with a registered dietitian or nutritionist who specializes in diabetes to create a personalized meal plan that suits your specific needs, taking into account your blood sugar goals, lifestyle, preferences, and any other medical conditions you may have.

Remember, managing diabetes is not just about what you eat but also about portion control, regular physical activity, proper medication use, and overall lifestyle management. It’s important to work closely with your healthcare team and seek personalized guidance for optimal diabetes management.