A Day of Balanced Eating: How to Keep Your Blood Sugar Regulated

 

Hey there, fabulous ladies!

Maintaining steady blood sugar levels is key to feeling your best and staying energized throughout the day. For women over 50, it's especially important to focus on a balanced diet that supports overall health and vitality. Today, I’m sharing a simple guide on what to eat in a day to keep your blood sugar regulated. Let's dive in!

1. Rise and Shine: Breakfast

Start your day with a balanced meal that includes protein, healthy fats, and fiber. This combination helps prevent blood sugar spikes and keeps you full longer.

• Option 1: Greek yogurt topped with berries and a sprinkle of chia seeds.
• Option 2: A veggie omelet with spinach, tomatoes, and avocado slices on whole-grain toast.
• Option 3: Overnight oats made with almond milk, mixed with nuts, seeds, and a dash of cinnamon.

2. Mid-Morning Snack

Keep your energy up with a small, nutritious snack. This helps prevent blood sugar dips and keeps you going strong.

• Option 1: A handful of almonds or walnuts.
• Option 2: Apple slices with a spoonful of natural peanut butter.
• Option 3: A small serving of hummus with carrot and cucumber sticks.

3. Lunchtime

Lunch should be a combination of lean protein, complex carbs, and plenty of veggies. This keeps your blood sugar stable and provides lasting energy.

• Option 1: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
• Option 2: Quinoa bowl with roasted vegetables, chickpeas, and a tahini dressing.
• Option 3: Whole-grain wrap filled with turkey, avocado, spinach, and a side of fresh fruit.

4. Afternoon Pick-Me-Up

Avoid the afternoon slump with a healthy, low-sugar snack. This keeps your blood sugar levels in check and curbs cravings.

• Option 1: Greek yogurt with a drizzle of honey and a sprinkle of flax seeds.
• Option 2: A small handful of mixed nuts and dried fruit.
• Option 3: Cottage cheese with a few slices of fresh pineapple.

5. Dinner Delight

Dinner should be light yet satisfying, focusing on protein, healthy fats, and non-starchy vegetables.

• Option 1: Baked salmon with a side of roasted Brussels sprouts and sweet potatoes.
• Option 2: Stir-fried tofu with broccoli, bell peppers, and a side of brown rice.
• Option 3: Lean beef or turkey meatballs with a side of zucchini noodles and marinara sauce.

6. Evening Snack (If Needed)

If you’re still a bit hungry before bed, opt for a small, balanced snack to keep blood sugar levels steady overnight.

• Option 1: A small serving of Greek yogurt with a few berries.
• Option 2: Half a banana with a teaspoon of almond butter.
• Option 3: A small piece of cheese with a few whole-grain crackers.

Additional Tips:

• Stay Hydrated: Drink plenty of water throughout the day.
• Portion Control: Keep an eye on portion sizes to avoid overeating.
• Limit Sugary Foods: Avoid foods and drinks high in added sugars.

By following this guide, you'll keep your blood sugar regulated, maintain steady energy levels, and support your overall health. Remember, it's all about balance and listening to your body's needs. Here’s to vibrant living and feeling fabulous every day!

With love and wellness, Trina