MEAL PLANS suitable for people with type 2 diabetes should include the same foods that are recommended for balanced, healthy diets: wholegrains, colourful non-starchy veg, whole fruits, lean protein, ish, low-fat dairy, nuts and healthy fats. There’s no need to miss out on tasty food. ‘Guidelines now focus on eating a variety of nutrientdense foods in appropriate portion sizes,’ says Denise Arthurs, MS, RD, clinical dietitian at the Frances Stern Nutrition Center at Tufts Medical Center.
My plan includes wholegrains in sensible serving sizes to boost ibre, including the soluble type that helps to balance blood sugar levels. On this plan you can lose 1–2lb a week. Drink plenty of water plus an extra 300ml skimmed milk, unsweetened almond milk or calciumfortiied alternatives a day to meet your calcium needs.