Best and Worst Meals When Dining With Diabetes

fried chicken and roasted chicken

Balance Your Choices

When you have type 2 diabetes, you need to eat a good mix of protein, carbohydrates, and healthy fats. So what’s a well-balanced dinner? A power breakfast? The following meal examples can help you make better choices. Some people find it helps to count carbs. Keep in mind recommendations from your doctor or nutritionist, too. 

unhealthy farm breakfast

Worse Bet: Farm Breakfast

The Count: 2,060 calories, 276 g carbs

No food is off-limits with diabetes, but this brunch will blow your carb and calorie budget in a hurry. Experts suggest that meals for people with diabetes should have 45-75 grams of carbohydrates, depending on individual goals. Your body weight, activity, and medications all matter. This meal packs enough carbs for four to five meals.

omelette and oatmeal

Better Bet: New American Breakfast

The Count: 294 calories, 40 g carbs

This quick meal delivers protein in a scrambled egg, and just 40 carbs, mostly from fiber-rich oatmeal and blueberries. Fiber slows digestion to help prevent blood sugar spikes. People with diabetes need to watch all types of carbs: cereal, bread, rice, pasta, starchy veggies, sweets, fruit, milk, and yogurt. Spread your total carbs across the day.

messy burrito

Worse Bet: Chips, Salsa, Burrito

The Count: 1,760 calories, 183 g carbs. 

Before one bite of burrito, you can get 98 grams of carbs and 810 calories in a basket of chips and salsa. If you’re trying to slim down and eat less sodium, like many people with diabetes, the burrito adds 950 calories. You also get way more than a whole day’s worth of sodium.

healthy bean enchilada

Better Bet: Beef and Bean Enchilada

The Count: 443 calories, 48 g carbs

Lean beef and black beans make this Mexican dish a good option for a diabetic diet. The fiber in the beans can help lower blood cholesterol and control blood sugar. Go heavy on the veggies and light on cheese. Enjoy 10 small corn chips (1 ounce) with a little guacamole.

plate of ribs

Worse Bet: Southern Rib Plate

The Count: 2,510 calories, 83 g carbs

This classic Southern meal loads too many splurge foods onto one plate. Fatty pork ribs are dripping in sugary barbecue sauce and flanked by macaroni and cheese and corn on the cob. Corn is a high-carb vegetable, with about 19 grams of carbs in one medium ear. It’s just too much, all around.

pork tenderloin and pureed cauliflower

Better Bet: Pork Tenderloin Meal

The Count: 360 calories, 42 g carbs

Pork tenderloin is one of the leanest and most versatile cuts of meat. Here it’s prepared in a Dijon mustard glaze, and served with steamed broccoli and mock mashed potatoes. Pureed cauliflower stands in beautifully for carb-heavy white potatoes. Round out the meal with a whole wheat dinner roll.

shrimp alfredo

Worse Bet: Shrimp Pasta Alfredo

The Count: 2,290 calories, 196 g carbs 

A typical shrimp pasta Alfredo in your local eatery can have huge portions and 73 grams of artery-clogging saturated fat. Diabetes makes heart disease more likely, so doctors advise limiting saturated fat to about 15 grams per day for a 2,000-calorie diet.

shrimp and feta pasta

Better Bet: Shrimp, Feta Pasta

The Count: 369 calories, 48 g carbs

Low-fat shrimp and juicy, ripe tomatoes make this pasta dish a winner for everyone. Feta cheese has a tangy flavor with one-third less fat than hard cheese. Try pasta that is made of 50% to 100% whole grain to add the benefits of fiber: better blood sugar control and more satisfaction.

tuna sandwich and soda

Worse Bet: Tuna Sandwich Meal

The Count: 1,050 calories, 183 g carbs

Lunch is just as important as other meals when you have diabetes, so don’t grab just any sandwich or wrap. Ready-to-eat tuna salad can be swimming in mayonnaise. Chips and a large sweetened drink push the total carbs to 183 grams: far too much.

turkey sandwich

Better Bet: Turkey-Veggie Sandwich

The Count: 445 calories, 55 g carbs 

Order a turkey sandwich on fresh, whole-grain bread, piled high with veggies. Make it a combo with fruit salad and a glass of low-fat milk for a terrific, diabetes-friendly meal. Six grams of fiber helps to manage blood sugar. Milk, fruit, and veggies are all high in potassium to help lower blood pressure.

sausage gumbo

Worse Bet: Cajun Sausage Gumbo

The Count: 1,069 calories, 92 g carbs

Rotisserie chicken provides a reasonable start for a Cajun gumbo lunch, but the sausage, oily soup base, and giant corn muffin make this meal a problem. Fat, saturated fat, and calories are sky-high. The large corn muffin has 71 grams of carbs. A mini-muffin offers the same taste for only about 9 grams of carbs.

chicken gumbo and quinoa

Better Bet: Trim Chicken Gumbo

The Count: 451 calories, 42 g carbs 

Gumbos you make at home are more likely to fit within your meal plan. Use reduced-fat sausage, authentic Cajun flavors, brown rice, and lots of high-fiber vegetables. Add a whole-grain salad medley with nuts, dried fruit, and chopped veggies.

fried chicken dinner

Worse Bet: Fried Chicken Meal

The Count: 1,030 calories, 96 g carbs 

Skip the fried chicken, mashed potato, and biscuit combo at your local chicken joint. Even if you order the white meat chicken breast, this meal is heavy on carbs and fat. It also has more than twice as much sodium as you should get in a day if you have diabetes.

roast chicken and sweet potato

Better Bet: Roast Chicken Meal

The Count: 312 calories, 29 g carbs

Roast chicken is simple to make. Serve up 1/2 cup of breast meat, skin removed. Add sweet potatoes and asparagus for a super-nutritious meal. The potatoes are high in fiber and vitamin A. They’re so naturally sweet, all they need is a sprinkle of cinnamon, a spice that may help manage blood sugar.

hamburger and french fries

Worse Bet: Hamburger Meal Deal

The Count: 2,700 calories, 309 g carbs

A bacon cheeseburger, large fries, and large soda have more than a day’s worth of carbs, 2,700 calories, and 44 grams of saturated fat. “Upsizing” and low prices make it hard to eat small portions in burger joints.

tuna burger and slaw

Better Bet: Asian Tuna Burger

The Count: 437 calories, 38 g carbs

Make this Asian Tuna Burger at home. Tuna gives you heart-healthy omega-3 fatty acids. Add a whole-grain bun, 1/2 cup of broccoli-carrot slaw, and a few orange slices. Skip the bun to shave 23 grams of carbs from your plate. Turkey and veggie burgers can also be good alternatives, if you check the calorie count.

fried fish fillet

Worse Bet: Fish Fry Platter

The Count: 910 calories, 92 g carbs

Fish is part of a heart-healthy diet, unless it happens to be fried. The breading, oil, and extra calories cancel out the health benefits of the fish itself. Beware of fried sides, too, as well as coleslaw slathered in sugary mayonnaise dressing.

grilled fish and salad

Better Bet: Grilled Fish and Veggies

The Count: 456 calories, 48 g carbs 

A super meal for people with diabetes, or anyone else, begins with grilled or baked fish. A grilled corn salsa and a beet, pear, and walnut salad round out the meal. The total carbs don’t go overboard (48 grams), and there’s a good balance of other key nutrients: protein, fiber, and fat.

egg roll and fried rice

Worse Bet: Chinese Combo

The Count: 1,433 calories, 125 g carbs

Deep-fried egg rolls, fried rice, and a main dish dripping in oily sauce make this meal an unhealthy choice. The total sodium in this type of meal is more than most people with diabetes should have over 3 days. Beware the MSG (monosodium glutamate), a seasoning that sends the sodium content soaring.

stir fry and veggies

Better Bet: Stir-Fry Your Way

The Count: 474 calories, 39 g carbs

Make your own beef and broccoli stir-fry meal, so you can choose a lean cut of beef and low-sodium soy sauce. Skip the greasy noodles and fried rice — both options are full of carbs, calories, and fat. Load up on stir-fried veggies instead. Choose steamed instead of fried pot stickers to shave fat calories. For even less sodium, skip the soy sauce.

Jogger stopped by Volusia deputies to share his experience during Sheriff’s Office bias training

DELTONA, Fla. – Body camera video showed Volusia County Deputies stopping 28-year-old Joseph Griffin during his afternoon jog last week as they searched for a lawn equipment burglar who had a similar description, according to a witness.

“African American male, with a white tank top and black shorts, initially,” said Joseph Griffin. “Of course, it was pretty scary. I didn’t know what was going on at first when he approached me.”

Griffin started a Facebook Live video as one deputy put him in handcuffs.

“I figured if there were eyes on, then nothing bad would have happened,” he said.

In the video, the deputy told Griffin that he was not under arrest but was being detained because he fit the description. Another deputy held Griffin’s phone so it could still record.

“We’ll take care of you buddy, promise not going to let anything happen,” a deputy said.

The father of two said it took about 15 minutes before authorities cleared and released him. He said they also apologized for the inconvenience and thanked him for being understanding and respectful.

“This is one of the best examples that I’ve seen as far as civilians being compliant and officers actually trying to assure the civilians that we’re not out to get you,” said Griffin.

Sheriff Mike Chitwood said the stop was a teachable moment for everyone. He told News 6 that he invited Griffin, a former military officer, to attend an implicit bias training class to share his experience with law enforcement.

“The way we stopped Mr. Griffin is the way we would have stopped a white guy, a Black guy, a Hispanic guy, or a purple guy,” Chitwood said. “Nobody is saying that anybody did anything wrong, but there is a way here to look at life from both sides of the coin.”

Griffin said remaining calm is what he believed helped keep the interaction under control

“No one will say you’re wrong for being frustrated because it’s scary and frustrating. But, I will say if you remain calm, at least 85% of the time the situation will go your way,” he said. “Yes, the officer has authority, but in the end, you have control.”



REVEALED: ‘Non-Partisan’ Transition Integrity Project Founder Dined With Soros And Biden Campaign Advisers, Offered ‘Substantive Help’

In a damning blow to the Transition Integrity Project’s facade of bipartisanship and neutrality, an unearthed email reveals founder Rosa Brooks’s close ties to globalist megadonor George Soros, Hillary Clinton Campaign Chairman John Podesta, and former National Security Adviser to Joe Biden Jake Sullivan, The National Pulse can reveal.

While the Transition Integrity Project – which purports to thwart President Trump’s refusal to concede the election if Biden wins – claims to not undermine President Trump’s candidacy, an email from May 13th 2015 highlights its founder’s deep ties to Biden-linked, Democratic party heavyweights.


Brooks emailed Podesta, President Bill Clinton’s Deputy Chief of Staff, Counselor to Barack Obama, and Chairman of Hillary Clinton’s 2016 Presidential campaign, a message entitled “Following up on conversation at Soros dinner.” Another recipient of the email, also mentioned in the text itself, is Jake Sullivan, a former National Security Advisor to Joe Biden and Deputy Chief of Staff to Secretary of State Hillary Clinton.

Sullivan has also been dubbed by Foreign Policy as part of the “national security brain trust for a Biden administration” and identified as playing a critical role in the campaign’s formation of foreign policy:

“The ideas and advice are then sent up to a small inner circle of Biden loyalists, including Antony Blinken, Jake Sullivan, Avril Haines, Brian McKeon, and Julie Smith, who are likely to serve as the national security brain trust for a Biden administration.”

In the email, Brooks clearly offers her support to the Clinton campaign via Podesta, who, at the time had departed the Obama White House in February 2015 to become the campaign’s chairman.

On a first-name basis with Democratic donor and social justice financier Soros, Brooks also appears to offer the same assistance to Biden’s associate Sullivan.

In full, the email reads:



Nice to see you at George’s — and sorry to pepper you with plaintive “But what’s the big *idea*?” questions. I’m glad you’re at the helm of this particular ship.

Below are links to a couple of recent pieces I wrote on HRC, including a Neera-inspired *mea culpa* from last summer and the piece I mentioned to you on advice to HRC from women foreign policy experts, and a longer piece on US strategy…

Let me know if there is anything I can do to be helpful to you and Jake. You’ve got plenty of talent you can tap already, but if I can be of help either on substantive matters or on the strategy/communications side, please let me know. I’m on sabbatical as of a few weeks from now, so have more free time than usual — and am happy to do appropriate penance for past sins of snarkiness!

In other words, the founder of the Transition Integrity Project, which professes to “take no position on how Americans should cast their votes,” has offered substantive support to Biden campaign donors and advisers at George Soros’s dinner parties.

The unearthed email follows an Axios story highlighting Hawkfish, a data analytics agency employed by the Democratic National Committee and pro-Biden Political Action Committees (PAC), admitting that President Trump will likely win an “incredible victory” on election night.

In the following days, however, hordes of mail-ballots would surface to flip the election in favor of Biden.

The initiative, which “war-gamed” election outcomes where Biden refused to concede the election, is also tied to a host of anti-Trump actors including Never Trump Republican National Committee (RNC) Head Michael Steele, acting chair of the Democratic National Committee (DNC) Donna Brazile, who leaked presidential debate questions to Clinton in 2016, and the Chinese Communist Party.

Election rigging is not a nightmare; it’s a reality. And it’s happening under the mirage of bipartisanship.