Diabetes-Savvy Meals in a Glance

When you have type 2 diabetes, eating a good balance of protein, carbohydrates, and healthy fats is important. Some people find it helps to count carbs, too. So what's a well-balanced dinner? A power breakfast? You just have to know how to choose within the guidelines your doctor gives you.

一旦确诊2型糖尿病，保证膳食中蛋白质、碳水化合物、健康脂肪的比例相当重要。有些人发现进行碳水化合物计数效果显著。那么，怎样才是好的平衡餐？给力早餐？最好在医生（小编觉得营养师更好）指导下作出正确选择。

Worse Bet: Farm Breakfast

更坏赌注：农场早餐

The Count: 2,060 calories, 276 g carbs

计数：2060千卡，276克碳水化合物

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.

糖尿病饮食没有禁忌食物，但是这种暴食摄入了太多的碳水化合物。专家建议，糖尿病的饮食是非常个性化的，取决于每个人的体重、劳动强度，药物荷载，每餐的碳水化合物摄入量约在45～75克。这一餐的碳水化合物，包含了4到5餐的量。

Better Bet: New American Breakfast

较好选择：新美式早餐

The Count: 294 calories, 40 g carbs

计数：294千卡，40克碳水化合物

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.

这餐的蛋白质来自一个速炒蛋，高纤燕麦和蓝莓基本提供40克碳水化合物。膳食纤维减缓消化速度阻击血糖高峰来临。糖尿病人需要关注各种类型的碳水化合物：麦片，面包，米饭，面食，淀粉类蔬菜，糖果，水果，牛奶，酸奶。让碳水化合物能够延续全天。

Worse Bet: Chips, Salsa, Burrito

更坏赌注：炸薯片，番薯，墨西哥玉米煎饼

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

计数：1760千卡，183克碳水化合物

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.

墨西哥玉米饼一口不碰，光一篮子的炸薯片和番薯，就能提供98克碳水化合物，810千卡热能。如果想要减重，减少钠摄入，像大多数糖尿病人必须做的，得提醒你，墨西哥玉米煎饼增加950千卡。并且，这一餐下去，一天的钠量都超了。

Better Bet: Beef and Bean Enchilada

较好选择：牛肉和豆主打的墨西哥菜

The Count: 443 calories, 48 g carbs

计数：443千卡，48克碳水化合物

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.

主打瘦牛肉和黑豆使得这个墨西哥菜成为糖尿病餐的好选择。豆类中的纤维能够降低血液胆固醇并控制血糖。蔬菜加量，乳酪减少。1盎司的玉米片和一点点鳄梨果酱加添美味。

Worse Bet: Southern Rib Plate

更坏赌注：南方肋排大碟

The Count: 2,510 calories, 83 g carbs

计数：2510千卡，83克碳水化合物

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 mediumear. It's just too much, all around.

这款经典南方肋排大碟太过奢靡。肥美的猪肋骨脂肪与甜美的烤肉酱流淌交融，周边还围了一圈通心粉、奶酪及玉米棒。玉米是高碳水化合物蔬菜，每穗玉米棒含19克碳水化物。总的来说，这一碟，太多了。

Better Bet: Pork Tenderloin Meal

较好选择：猪里脊肉餐

The Count: 360 calories, 42 g carbs

计数：360千卡，42克碳水化合物

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.

猪里脊肉，最瘦，最多可塑性。这里点缀了第戎芥末酱，配白灼西兰花和土豆泥。白色土豆泥提供碳水化合物，煮熟的西兰花赏色悦目。搭配全麦面包卷。

Worse Bet: Shrimp Pasta Alfredo

更坏赌注：阿弗多虾面

The Count: 2,290 calories, 196 g carbs 

计数：2290千卡，196克碳水化合物

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.

一款地道的阿弗多虾面富含73克能够造成动脉阻塞的饱和脂肪。糖尿病人更易并发心脏疾病，医生建议每天只摄入2000千卡热量，饱和脂肪摄入不超过15克。

Better Bet: Shrimp, Feta Pasta

较好选择：虾加羊奶酪通心粉

The Count: 369 calories, 48 g carbs

计数：369千卡，48克碳水化合物

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.

低脂虾和成熟多汁的西红柿让这碗通心粉能造福人人。羊奶酪香气扑鼻，脂肪含量较硬奶酪低三分之一。50%～100%的全麦通心粉增加了纤维的益处：更好的控制血糖，更多的饱腹感。

Worse Bet: Tuna Sandwich Meal

更坏的赌注：金枪鱼三明治餐

The Count: 1,050 calories, 183 g carbs

计数：1050千卡，183克碳水化合物

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.

对于糖尿病人，午餐与其它两餐同等重要。不要信赖三明治或者包装食品。预包装的即食金枪鱼色拉里的色拉酱多得可以游泳。薯条和高糖饮料更直接将碳水化合物推高到183克，太多太多了。

Better Bet: Turkey-Veggie Sandwich

较好选择：土耳其素食三明治

The Count: 445 calories, 55 g carbs 

计数：445千卡，55克碳水化合物

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.

预订一个全谷物面包多蔬菜的土耳其素食三明治吧。水果色拉加一杯低脂奶，成就一餐美味又健康的糖尿病餐。6克膳食纤维有助于控制血糖，牛奶、水果和蔬菜都是高钾食物，有益于降低血压。

Worse Bet: Cajun Sausage Gumbo

更坏赌注：法式香肠浓汤

The Count: 1,069 calories, 92 g carbs

计数：1069千卡，92克碳水化合物

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.

烤鸡肉似乎是法式香肠浓汤的好的开场，但香肠，浓油汤底，巨型玉米松饼同，都让这一餐问题巨大。脂肪，饱和脂肪，热能，都极高。巨型玉米松饼含有71克碳水化合物，而迷你松饼，只含9克碳水化合物，却能提供同样口感。

Better Bet: Trim Chicken Gumbo

较好选择：特里姆鸡肉浓汤

The Count: 451 calories, 42 g carbs 

计数：451千卡，42克碳水化合物

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.

自己在家做浓汤更能贴近饮食计划。采用低脂香肠，地道法式口味，糙米，许多的高纤蔬菜，准备一个包含坚果、水果干、蔬菜碎的全谷物色拉吧。

Worse Bet: Fried Chicken Meal

更坏赌注：炸鸡大餐

The Count: 1,030 calories, 96 g carbs 

计数：1030千卡，96克碳水化合物

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.

即使不考虑炸鸡，土豆泥和饼干的组合在当地炸鸡店也很时髦。哪怕你点的是白肉中的鸡胸肉，这一餐也是高碳水化合物高脂。对于糖尿病人而言，此一餐钠的摄入量是建议摄入量的两倍。

Better Bet: Roast Chicken Meal

更好选择：烤鸡肉餐

The Count: 312 calories, 29 g carbs

计数：312千卡，29克碳水化合物

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.

烤鸡制作简单，半个鸡胸肉，去皮，加上红薯和芦笋，就是超有营养的大餐，红薯富含膳食纤维和维生素A，天然甘美，只需要撒一点点肉桂调料，而后者有助控制血糖。

Worse Bet: Hamburger Meal Deal

更坏赌注：汉堡套餐

The Count: 2,700 calories, 309 g carbs

计数：2700千卡，309克碳水化合物

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.

培根芝士汉堡，大包薯条，大杯碳酸饮料，2700千卡，44克碳水化合物，饱和脂肪，一餐就超过了一天的量。汉堡店里的“超值优惠套餐”很难让人减少进食量。

Better Bet: Asian Tuna Burger

更好选择：亚洲金枪鱼汉堡

The Count: 437 calories, 38 g carbs

计数：437千卡，38克碳水化合物

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.Turkeyand veggie burgers can also be good alternatives, if you check the calorie count.

在家自制这种亚洲金枪鱼汉堡吧，金枪鱼给你有益于心脏的3系脂肪酸，用全麦面包做底，加一些西兰花胡萝卜卷心菜，切几片橙子。不吃面包能再减少23克碳水化合物。如果严格控制碳水化合物，土耳其蔬菜汉堡是个很好的备胎。

Worse Bet: Fish Fry Platter

更坏赌注：炸鱼拼盘

The Count: 910 calories, 92 g carbs

计数：910千卡，92克碳水化合物

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.

吃鱼有益心脏，炸鱼功效全无。上浆裹粉，油炸，额外添加的这些热能完全抵消了鱼本身能带来的益处。除了油炸之外，那些密密包裹着卷心菜的蛋黄色拉酱，也相当可怕。

Better Bet: Grilled Fish and Veggies

更好选择：烤鱼配蔬菜

The Count: 456 calories, 48 g carbs 

计数：456千卡，48克碳水化合物

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.

无论是否有糖尿病，烤鱼或者说焙鱼餐都是不错选择，烤玉米，甜菜，梨，核桃配成色拉。总碳水化合物完全掌控（48克），同时，蛋白质、纤维和脂肪这些关键营养素搭配均衡。

Worse Bet: Chinese Combo

更坏赌注：中式套餐

The Count: 1,433 calories, 125 g carbs

计数：1433千卡，125克碳水化合物

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.

炸蛋卷，炒饭，油乎乎的酱汁，都让中式套餐减分，一餐里的钠含量甚至超过了三天的需要。当心味精，这种调料可能让钠含量狂飙直上。

Better Bet: Stir-Fry Your Way

更好选择：蒸炒任我行

The Count: 474 calories, 39 g carbs

计数：474千卡，39克碳水化合物

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.

自己做牛肉西兰花饭吧，选择低脂牛肉，低钠酱油。不要油腻的面条，不要炒饭——这两样都富含碳水化合物、脂肪和热能。换成蔬菜，多用蒸，少用油炒，来减少脂肪热量，不要酱汁更限钠。