When you face with chronic diseases like type 2 diabetes, which can usually be prevented, the key is to add the right foods to your diet. 

Recent studies have demonstrated an undeniable link between the growing number of people suffering from obesity in the world and the increasing number of cases of detecting type 2 diabetes. Thus, it is quite obvious that in order to reduce the risk of developing the disease, it is necessary to stick to proper nutrition.

1) Large amount of vegetables

The amount of consumed vegetables may depend on the age, sex and frequency of sports per week. As a rule, women who exercise daily for up to 30 minutes are recommended to consume at least 500 grams of vegetables daily. With more intensive studies, the number of vegetables is recommended to increase to 800 grams. For men, the recommended amount of vegetables is 600 and 1000 grams, respectively

2)   Unsaturated fats. The presence in the diet of an adequate amount of polyunsaturated and monounsaturated fats allows you to maintain cholesterol levels within normal values and reduces the risk of developing cardiovascular diseases, one of the most frequent long-term complications of diabetes. Unsaturated fats are presented in many foods, including nuts, avocados, fish (tuna and mackerel), as well as olive oil.

3)  Refuse from processed products. Nutritionists and doctors agree that the rejection of processed foods has a positive effect on health.

Here is a list of the best products to help support your health: fat-free milk and yogurt, tomatoes, dark leafy greens, quinoa, beans, berries, citrus fruits, nuts, fish high in omega-3 fatty acids, whole grains.

Meals for a person with diabetes can be made varied and tasty. This is very important if a person needs to stick to a diet all the time. Healthy and tasty dietary food allows you to avoid the temptation to use prohibited foods.

It is important for any person to start the day with a timely meal in which the balance of fats, proteins and carbohydrates is kept. But if a healthy breakfast is a recommendation for healthy people, then for a diabetic is an urgent need, without which the normal functioning of the body is impossible.

Here is a very nutritious and healthy egg breakfast recipe - Egg and Oatmeal Cutlets

Ingredients:

• oatmeal: 5 Tbsp

• egg: 3 piece (2 boiled eggs and 1 fresh egg)

• hard cheese: 30 g

• salt: 0.5 tsp

• black pepper: 1 pinch (or white pepper)

• olive oil: 1 Tbsp

• fennel: 0.5 bunch

• parsley: 0.5 bunch

• green onion: 2 piece

 

Directions:

1. Take a deep bowl, add 3 tablespoons of oat flakes and prepare three eggs – two boiled eggs and one fresh egg. The rest of the oat flakes you will use to crumb the cutlets.  

2. Grate the cheese and boiled eggs, add one fresh egg, salt and mix everything well.

3. Chop the fennel, parsley and green onion. Add to the oatmeal and egg mixture.

4. Form and crumb the cutlets in the oat flakes and fry them on both sides.  

The most important thing in lunch is it’s presence. For our body doesn’t stock up on food for the future, you need to feed it regularly. And a good lunch is an important meal. 

Healthy kale salad recipe is  perfect option for lunch. Kale, also known as borecole, is one of the healthiest vegetables.  One cup of chopped kale contains just 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and 684% of vitamin K (source).  It also has cancer fighting Phytonutrients and sulforaphane, lutein for healthy eyes, fibers, carotenoids, and a good source of copper, potassium, iron, manganese and phosphorus (source).  Kale is a super powerful green food!

Ingredients

• kale: 3 cup (stalks removed and discarded, thinly sliced leaves)

• lemon: 0.5 piece (squeezed, save juice)

• blood orange infused olive oil: 2 Tbsp (You can use extra virgin olive oil and squeeze a bit of orange juice for similar flavor.)

• champagne mango: 1 piece (diced small, + Kosher salt, Freshly ground black pepper)

Directions are so simple:

1. Combine all ingredients except for mango in a large bowl. Using your hands massage the kale until soft, about 1 minute.

2. Add chopped mango, toss all together, and serve.

Snacking is necessary when the next meal is not soon, and you are already hungry. At the same time you are really hungry, and not seize stress, anxiety or boredom. Also, a snack will be a good way out if it’s time to dine, but the food needs to be cooked, which will take time. 

A light snack will help diabetics control blood sugar.

• dates: 2 piece

• blueberries: 1 cup (frozen)

• celery stalk: 0.5 piece

• banana: 0.5 piece

• water: 1 cup

Directions

1. Prepare all the ingredients first to have them at hand, while cooking. Take the blueberries out from the freezer. Wash the celery and remove the tough strings using a peeler. You can skip this step, if your blender is powerful.

2. Put all the ingredients into a blender and process them until they become smooth. You can add the ingredients step by step. Start with dates and then add the frozen berries, process everything well.

3. The next step is adding celery and banana.

4. Finally, add water. That’s it! Enjoy your healthy blueberry smoothie!

What to cook for the dinner? It is necessary to give preference to protein foods and vegetables. Best of all, if the dinner will consist of fish, salad or cottage cheese casserole with fruit. 

Nutritionists recommend preparing healthy blue fish recipes for dinner.

Baked Bluefish

• bluefish fillet: 1 piece (0.5-1 pound)

• kosher salt: 0.5 tsp

• black pepper: 0.25 tsp

• lemon: 5 piece (thin slices)

• butter: 50 g

• fresh herbs: 5 piece (mixture of tarragon, thyme, fennel fronds and/or parsley)

• white dry wine: 3 Tbsp

• lemon juice: 2 Tbsp

1. Start cooking the dish with heating the oven to 176 C (350 F). Take foil and cut the piece, the size of which should be enough to wrap the fish fillet. If the foil is too thin, double layer it. Cover the baking pan with foil, rinse the fillet of the bluefish and put it into the center of foil. Make sure the skin is on the foil.

2. Dredge the fillet with black pepper and salt. Cover it with thin lemon slices and pieces of butter. 

3. Put a few sprigs of herbs above (it is better to use fresh herbs).

4. Pour white wine above the fillet, sprinkle with lemon juice and wrap the foil.

5. Bake in the pre-heated oven for about 15-20 minutes until the fish is ready. Serve warm with any side dish you prefer! Enjoy!