What to Eat in a day as a Person with Diabetes (Meal Plan Sample)

As a person living with diabetes, it’s important to focus on a balanced diet that helps manage blood sugar levels. Kenyan foods can be incorporated into a diabetic-friendly diet. Here is a sample meal plan:

Breakfast:

• Tea:Unsweetened black tea or tea with a small amount of milk. Avoid adding sugar.
• Main Dish: Nduma (Arrowroot) or Sweet Potatoes: Boiled or steamed, these are high in fiber and have a lower glycemic index compared to white potatoes.
• Protein Option: A boiled egg or a small serving of beans (like njahi or green grams).

Mid-Morning Snack:

• A small serving of low-sugar fruits like an apple or a handful of berries.

• Nuts: A small handful of nuts such as peanuts or almonds.

• Fruits are a good choice of snacks, it’s also important to control fruit portions as some may have a high glycemic index.

Lunch

• Githeri: A traditional dish made with boiled maize and beans. Opt for a small portion and include more beans than maize to balance carbs and protein.
• Vegetable Salad: Include tomatoes, cucumbers, and leafy greens with a light dressing.
• Avocado: Adds healthy fats and helps with satiety.

Afternoon Snack

Carrot Sticks: Crunchy and low in carbohydrates. Peanuts, a good protein source.

Dinner

• Grilled Fish or Chicken: Lean proteins such as tilapia or chicken breast.
• Steamed Vegetables: A mix of broccoli, cauliflower, and carrots.
• Chapati: Opt for whole wheat chapati but keep the portion small to moderate carbohydrate intake.

Evening Snack

Greek Yogurt: Unsweetened, with a sprinkle of flaxseeds or chia seeds for added fiber.

General Tips Portion Control:

• Manage portions to keep blood sugar levels stable.
• Fiber-Rich Foods: Incorporate high-fiber foods like vegetables, legumes, and whole grains to help regulate blood sugar.
• Healthy Fats: Use oils like olive oil or canola oil in moderation.
• Hydration: Drink plenty of water throughout the day.
• Avoid Sugary Foods: Minimize intake of foods and drinks with added sugars.
• Consult with a dietitian or healthcare provider to tailor these recommendations to your specific health needs and lifestyle.