Eating better is one of the best ways to lower risk for type 2 diabetes, and surprises can certainly put a damper on things. The sure-fire way to know exactly what is in your food is to prepare it yourself. You do not have to be a gourmet chef or set aside tons of time to put together a healthy meal. Here are a few ideas for dinner.
Dinner can be such a great end to the day, or such a bad one! A good dinner can lead to better sleep and a smaller waistline, while a dinner that is less well-chosen can keep you up at night while adding unneeded calories. In general, a few whole grains, not too much fat, and a bit of protein can set the stage for good sleep tonight and good energy tomorrow.
These are some quick and easy options.
Fish (e.g., tilapia, halibut, or salmon) with asparagus or other vegetables and sweet potatoes, baked in foil packets in the oven.
Chili with beans, tomatoes, onions, green peppers, and (optional) ground turkey or vegetarian soy protein.
Whole-grain or bean pasta tossed with olive oil, basil, and cooked garlic, tomatoes, onions, and zucchini.
Baked salmon topped with a sauce with yogurt, curry powder, pepper, lemon juice, and diced onion, served with brown rice and steamed broccoli.
Skillet meal with a base of ground turkey or chicken, olive oil, and vegetables, and a starch. Try it Mexican-style with bell peppers, tomatoes, corn, black beans, and taco seasoning, Italian-style with zucchini, green beans, whole-grain penne, and Italian seasoning, or Thai-style with peanuts, snow peas, carrot slices, broccoli, bok choy, and light soy sauce.
Stewed chicken with olives, artichoke hearts, and eggplant.
It is not that hard to make a healthy meal at home, and the benefits can be far-reaching. Not only can you save money by cooking for yourself, but you can choose exactly what is in your food. By selecting your own ingredients, you can have better control over your blood sugar and weight, and experience better energy and sleep patterns.