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Lifestyle

What I Eat in a Typical Day, as a Prediabetic

This article is written by a student writer from the Spoon University at Muhlenberg chapter.

Almost two years ago, I went to the doctor and was diagnosed with type 1 prediabetes. Basically, I had to learn how to maintain a prediabetic diet, on a low-carb, low-sugar diet, and I have to test my blood glucose levels every day.

Although it was difficult at the beginning, adjusting to a low-carb and low-sugar diet has been very manageable and beneficial for my overall health. As a college student, I’ve established a pretty consistent plan for what I eat on a day-to-day basis to keep myself healthy and wanted to share for all of my fellow prediabetics, diabetics, any anyone who just wants to read.

Breakfast: Eggs & Turkey Bacon

Breakfast is my personal favorite meal of the day, and I love starting the day off with something protein-packed and filling. Every morning, I eat scrambled eggs and turkey bacon for breakfast. I’ve found that they’re the perfect low-carb foods to fuel my body for a long day ahead. 

Lunch: Veggie Burger & Veggies

After class, I’m feeling pretty tired and definitely in need of more protein to get me through hours of homework and studying. So for lunch, I like to include protein in my meal. Typically, I’ll have a veggie burger. My obsession in the dining hall are the Dr. Praeger Kale Burgers. If not, I’ll eat a piece of grilled chicken for protein and have veggies on the side or add it to a salad.

#SpoonTip: Carbs are not just found in bread and pasta. Fruits and veggies have carbs too. I love adding chickpeas to my salads and meals for a healthy carb source. They fill me up and don’t mess with my blood sugar. 

Snack: Apple

prediabetic diet sweet pasture
Ellen Gibbs

An apple is a perfect snack when I need an energy pick-me-up. Apples are a simple and easy go-to snack. Although they have sugar, the sugar in apples are natural and diabetics should not be afraid to eat them. 

Dinner: Grilled Chicken & Veggies

Dinner is the meal that usually varies the most. The core of my dinner is always protein. On most nights, I eat grilled chicken. However, if it’s ever available, I’ll always eat turkey or fish. Then, I load up on veggies.

I love steamed or roasted veggies, but I pretty much just take whatever the dining hall has to offer that night. It’s rare, but if I can find, I’ll have a sweet potato. Sweet potatoes are the perfect carb source for someone with carb restrictions in their diet because they have a low glycemic index and keep my blood sugar levels in range.

Snack: Rice Cakes & PB2

Peanut flour cereal wheat
Kevin Kozlik

One of my staple snacks that I always reach for, usually after dinner when I have a sweet tooth, are rice cakes with PB2. Typically, I go for the chocolate flavored PB2 so I trick myself into thinking it’s really dessert. Rice cakes and PB2 are realtively low in sugar and carbs, especially for something that tastes so good. 

I’ve definitely learned the right foods to eat as a prediabetic, but don’t get me wrong, I let myself have treats sometimes. Moderation is key, and as long as I’m eating right most of the time, I don’t deprive my body of its cravings.

Olivia Salzman

Muhlenberg '20

Hi, I'm Olivia! I'm majoring in Psychology with a minor in Innovation & Entrepreneurship at Muhlenberg College and I'm so excited to be a part of the Spoon team! You can typically find me at the gym, with friends, or eating frozen yogurt— most likely the yogurt part.