Making the right diabetic food choices

Ask the dietician: Cheryl Meyer

From our community: “I get invited to lots of business meetings and workshops that are catered… Needless to say, none of the catering is healthy! How do I make the right diabetic food choices?” Rene Prinsloo.

Diabetic food choices

Many of us consume at least half of our meals and snacks during work hours, which makes our food choices in catered meetings and workshops very important. Here are three steps to consider:

Step 1: Build your plate

1. Aim to fill half your plate with vegetables or salad. Look out for vegetable skewers, veggie sides, crudités (chopped raw veg), soup or salads.
2. Next, add a healthy carbohydrate: either a wholegrain/high fibre starch or a piece of fruit.

Good diabetic food choices:

• Wholewheat bread
• A seeded roll
• Wholewheat pita
• Wholewheat pasta/noodles
• Wholewheat wrap
• Brown or basmati rice
• Fresh fruit

3. For long-lasting brain and body power, add a source of protein.

Some good protein choices:

• Lean cold meats
• Grilled chicken
• Mini meatballs
• Legumes like beans or lentils
• Fish like tuna, sardines or pilchards
• Cottage cheese
• Boiled eggs

Sauces like low-fat mayonnaise, sweet chilli sauce, hummus or guacamole are optional but not essential.

Avoid:

• Deep-fried foods (like samoosas, spring rolls or vetkoek)
• Sausage rolls and pies
• Croissants, muffins or other pastries

Step 2: Choose portions with caution

1. Be sure to start the day with a balanced breakfast and keep healthy snacks or a packed lunch on hand to avoid arriving at a meeting hungry.
2. Use smaller plates and serving utensils to help manage how much you dish up.
3. Sit far away from the food to avoid “picking”.
4. Use the size of your hand to determine sensible and healthy portion sizes and curb overeating:

• A fistful is equal to one cup and can be used to estimate the portion size for carbohydrates (starches and fruits).
• The size of the palm of your hand can be used to estimate the portion size for protein. For a stew, curry or casserole this would be about half a cup.
• The tip of the thumb is equivalent to one teaspoon and can be used to estimate the portion size for all oils, butter or mayonnaise.
• The thumb can also be used to estimate the portion size for peanut butter or hard cheese.

Step 3: Carefully consider your choice of drink:

Some good choices are:

• Still or sparkling water
• Tea or coffee
• Vegetable juice
• Sugar-free fizzy drinks

What to read next?

How to interpret food labels for diabetics: How do you know if a product is going to be good or bad for your blood sugar? Once you understand what to look for on food labels, you’ll be able to choose the right products to help control your blood sugar.

Eat healthy for diabetes: The one article you need to read about diabetes and diet.

Free Healthy Food Guide: how to eat healthy with diabetes or to lose weight: This Healthy Food Guide shows you exactly which foods to choose (and which to avoid), as well as sharing which