According to research, if some basic nutrients like fiber, omega 3s, calcium, and vitamin D are included in a diabetic's diet it can help in balancing the sugar levels and managing weight loss. This calls for a perfect planning of a diabetic meal to achieve success. Eat every 3 hours and faithfully practice portion control. In your daily planning, select one breakfast, one lunch, one dinner, and two snacks. Your meal plan can be a five-week cycle to help you eradicate fat, reduce the risk of diabetes and maintain a healthy blood sugar level.
Breakfast Smoothies: Do you need something cold and refreshing in the morning? Wake up your taste buds with a breakfast smoothie! This breakfast choice is fairly quick and easy to prepare. Making smoothies can be an art to achieve the right color and consistency. Try a diabetic friendly breakfast with non-fat yogurt and non-dairy products packed with veggies, bananas, blueberries and strawberries. You can add a teaspoon of nuts or wheat with ice to cool it off then blend. Pick out your ingredients the night before. You can substitute non-fat yogurt with fat-free milk. You can choose cashew nuts, carrots, avocados, bananas, citrus fruits like pineapple and oranges, yogurt, coconut milk, and berries.
Muffins: A muffin provides energy to start the morning when it is packed with vitamins, minerals, and fiber (3g). Use low or non-fat yogurt to make them. A muffin serves as a sweet breakfast and snack. You can have a banana, blueberry or pumpkin muffin.
Whole-Grain Cereal: Packaging makes some of the cereal look healthy, but the truth is that most are full of sugar, even granola-based cereals are high in sugar. So, try porridge oats instead. Add chopped fruit for sweetness. You can serve whole-grain cereal hot or cold. Limit any kind of sugar or butter in the cereal. Add fresh fruit, sugar substitutes or skim milk to sweeten the meal.
Muesli (Shredded Wheat): Use just a small portion of ¼ to ½ cup of Muesli-granola type breakfast cereal. Why? They are dense so a small portion is enough and best for both type 1&2 diabetics. Also, choose one without added sugar. Ingredients should chiefly come from dried fruits, oat flakes, or nuts to guarantee a low GI food keeping your sugar level down throughout the morning.
Large Oat Flakes: You can have oat flakes cooked or raw, and, hot or cold. Select large oat flakes or steel-cut since they are low in glycemic index. For a touch of sweetness add berries, not sugar. To enjoy, add milk, raw nuts or plain yogurt.
Quinoa: Cook Quinoa ahead of time and refrigerate for breakfast. It helps keep your glucose in low ranges since it is slowly digested. Add plain yogurt or milk, and fruits or nuts as you wish. Maintain a serving size between ½ and 1 cup to take the carbohydrates in moderation.
Bagel and Cream Cheese: Use 1 tablespoon of low-fat cream cheese to spread onto ½ of a 100% whole grain bagel. Drink it with 1 cup of fat-free milk, rice beverage or calcium-enriched soy.
Breakfast Tips: Keep muffins and pastries as your special treat. Even the skinniest muffins may be high in sugar or fat. Also, add fruits and veggies to bump up your breakfast.
You can make your midday meal interesting and sumptuous. A majority of people rush through their lunches, and that's how they end up in fast food restaurants. Take time to plan and consider the four main kinds of food categories for health and meal balancing.
- Starch – pasta, rice, potatoes, and bread
- Protein foods – beans, fish, lean meat and eggs
- Fruit and vegetables
- Milk and dairy products (low-fat yogurt)
Diabetic nutritious and healthful lunch ideas
Soup and Salad: Use protein based mixes to make nice salads. You may add fiber, chopped onions, black pepper, chopped celery and veggies such as shredded spinach for taste. Example salads are chicken or turkey, spinach and wild rice salad.
Chicken Salad: This includes any salad with chicken as the chief ingredient. You can have it in different ways like chunky, ground up, fine or large pieces. Cut 2 stalks of celery. Cut grapes in half using the long side. Cook the chicken first about 45 minutes. Put it in a large bowl when ready. Next, add green onions, celery, and grapes. Throw ½ cup of mayonnaise into the bowl and toss. Instead of mayo, you can find your preferable substitutes like buttermilk, sour cream or plain yogurt.
Veggie Stir-Fry: Brown rice is nutritious and the taste is amazing. You can prepare a mouthwatering vegetable stir-fry with brown rice. Sauté the veggies and stir-fry with soy sauce and a healthy cooking spray.
Pizza: Pizza is good in moderation. Toast 100% whole grain dough. Select a thin crust type and top it with vegetables such as tomato slices, and add ½ sliced low-fat cheeses. Do not use fatty pepperoni to make your pizza.
Pasta: Choose whole grain noodles like spaghetti, penne or angel hair. You can throw in shrimp, meatballs (turkey) or chicken and various vegetables like broccoli, chopped kale or shredded spinach. If you add a crisp salad to the pasta then you will have a perfect and fulfilling lunch.
Chickpea and Tuna Salad: Mix 3 oz of tuna with two stalks of sliced celery, 1.2 oz chickpeas, and 1 teaspoon of regular or 1 tablespoon of reduced-fat mayonnaise. If you wish to season, add 1 tablespoon of rice vinegar. Scoop tuna into 2 cups of mixed greens, and top with 1 tablespoon of sliced almonds. Serve it with 1 oz of 100% whole grain crackers.
Hearty Soups: Use whole grain pasta such as spaghetti. You can top the pasta with a healthy tomatoes sauce. Next, throw in turkey meatballs or chicken.
Watch the carbs in your meals.
Shrimp Salad: Set aside ⅓ cup of cooked brown rice and mix with 2 tablespoons of reduced-fat feta cheese. Scoop the brown rice into 2 cups of mixed greens, zucchini, avocado and spinach. Add some lemon juice, too. Next, top with 3 sautéed or grilled shrimp and 2 tablespoons of low-fat dressing. Serve it with two whole grain rye, crisp bread crackers, and spread with 2 tablespoons of cottage cheese.
Barbecue Chicken: Use 3 oz of chicken, preferably chicken thighs and legs to either grill or roast. Baste with 2 tablespoons of BBQ sauce. To accompany the hearty chicken meal, serve with baked beans or savory greens or creamy slaws. For a creamy slaw, mix 1 cup of sliced red and green cabbage, and add carrots with 1 tablespoon of ordinary coleslaw dressing.
Roast Beef and Rice: Use 3 oz of sliced lean roast beef. Serve with a cup of cooked spinach and ⅔ cup of cooked brown rice. You can also eat this with a salad, dressed with 1 teaspoon of flavor-rich balsamic vinegar and 1 teaspoon of olive oil.
Halibut and Potatoes: Use 3 oz of firm flesh, foil-baked halibut. Alternatively, substitute with salmon, cod, or any other firm fish. Combine with 1 cup of green/red/yellow peppers and onions. Serve with ½ cup of red potatoes, roasted in 1 tablespoon of olive oil, and season with parsley or lemon zest.
Pasta with Meatballs: Toss 1 cup of cooked, whole grain spaghetti or another pasta in garlic and 1 tablespoon of olive oil and garlic. Top with 3-oz lean turkey meatballs and 1 teaspoon of grated parmesan cheese. Alternatively, use soy or chicken for the meatballs. Serve the pasta and meatballs with a cucumber salad. To make the salad, toss 1 cup of mixed green veggies, a cup of diced cucumber, 10 sliced cherry tomatoes, ¼ chopped red onions and 1 tablespoon of low-fat Italian dressing.
Oven Fried Chicken: Toss 4 oz of raw boneless, skinless chicken breast in marinade of 1 tablespoon of reduced-fat Italian-style dressing, coat with 2 tablespoons and season it with crushed cornflakes cereal crumbs. You can spray lightly with canola oil. Put the chicken on a lightly oiled baking sheet. Preheat the oven between 20 minutes. Bake at 350ºF and flip the chicken until it is no longer pink inside and juices are clear. Serve with sautéed green beans salad, simmered with fat-free chicken broth.
Tofu Stir-Fry: Use stir-fry 3 oz of tofu. Peel and dice 1 small onion. Cut 2 ounces of broccoli florets in bite sizes. Also use 2 ounces of cauliflower. Toss broccoli, onions and cauliflower in 2 tablespoons of low sodium stir fry sauce and 1 tablespoon of olive oil. Serve with ⅔ cup of cooked brown rice.
Diabetics should practice food portion control and follow the diabetic pyramid. It defines calories intake and helps in managing weight. Admittedly, the best salad dressing should be fat-free. Also, watch out for the quantity you use of the dressing. Have some light ice-creams without saturated fats and crackers spread with peanut butter for snacks.
- Packaging makes many cereals look healthy, but the truth is that most are full of sugar. Be mindful of what types of cereal you eat for breakfast.
- Nutrients like fiber, omega 3s, calcium and vitamin D are helpful to include in a diet for diabetes.
- Meals should be low in fats and sugars.