How can people with type 2 diabetes plan healthy lunches. What are some quick and balanced meal options for diabetics. Which foods should be included in a diabetes-friendly lunch. How many carbs should a diabetic lunch contain.

Understanding Diabetes-Friendly Meal Planning

Managing type 2 diabetes involves careful consideration of your diet, particularly when it comes to planning meals like lunch. The key to a diabetes-friendly diet isn’t about completely eliminating certain foods, but rather about balancing nutrients and portion sizes to help regulate blood sugar levels.

How many carbohydrates should a diabetic lunch contain? Generally, it’s recommended to aim for 45-75 grams of carbohydrates per meal, including lunch. However, this can vary based on individual needs and should be discussed with a healthcare provider or registered dietitian.

Core Principles of Diabetes-Friendly Meals

• Monitor portion sizes
• Balance macronutrients (carbohydrates, proteins, and fats)
• Maintain consistent carbohydrate intake across meals
• Include fiber-rich foods
• Choose lean proteins
• Opt for healthy fats

Is it necessary to completely avoid carbohydrates in a diabetic diet? No, carbohydrates are an essential part of a balanced diet, even for people with diabetes. The focus should be on choosing complex carbohydrates, controlling portions, and balancing them with protein and fiber to help manage blood sugar levels.

The Plate Method: A Simple Approach to Meal Planning

One effective strategy for creating balanced meals is the plate method. This visual approach helps ensure proper proportions of different food groups on your plate.

How to Use the Plate Method

1. Fill half your plate with non-starchy vegetables
2. Dedicate one quarter to lean protein
3. Use the remaining quarter for complex carbohydrates
4. Add a small serving of fruit if desired
5. Include a serving of low-fat dairy or a dairy alternative

Can the plate method be used for all meals? While particularly useful for lunch and dinner, the plate method can be adapted for breakfast as well. The key is maintaining the balance of nutrients across all meals.

Quick and Balanced Lunch Ideas for Diabetics

Creating a nutritious lunch doesn’t have to be time-consuming. Here are some quick and easy lunch ideas that align with diabetes-friendly eating principles:

1. Tuna Salad on Whole Grain

Mix canned tuna with light mayonnaise, diced celery, and a touch of mustard. Serve on whole grain bread with a side of cherry tomatoes and cucumber slices.

Estimated nutritional value: 45g carbohydrates, 25g protein, 8g fiber

2. Greek Yogurt Parfait

Layer non-fat Greek yogurt with berries, a sprinkle of low-sugar granola, and chopped nuts. This can be prepared in advance for a grab-and-go option.

Estimated nutritional value: 30g carbohydrates, 20g protein, 6g fiber

3. Veggie-Packed Wrap

Fill a whole wheat tortilla with hummus, mixed greens, sliced bell peppers, cucumbers, and grilled chicken strips.

Estimated nutritional value: 40g carbohydrates, 22g protein, 10g fiber

Are these lunch ideas suitable for non-diabetics as well? Absolutely! These balanced meals are nutritious options for anyone looking to maintain a healthy diet.

The Role of Fiber in Diabetes Management

Fiber plays a crucial role in managing diabetes. It slows down the absorption of sugar, helping to prevent rapid spikes in blood glucose levels. Additionally, fiber promotes feelings of fullness, which can aid in weight management – an important factor in controlling type 2 diabetes.

High-Fiber Foods to Include in Your Lunch

• Leafy greens (spinach, kale, collard greens)
• Legumes (lentils, chickpeas, black beans)
• Whole grains (quinoa, brown rice, whole wheat bread)
• Berries (strawberries, raspberries, blueberries)
• Nuts and seeds (almonds, chia seeds, flaxseeds)

How much fiber should be included in a diabetic lunch? Aim for at least 5-10 grams of fiber per meal. Over the course of a day, adults should strive for 25-30 grams of total fiber intake.

Smart Carbohydrate Choices for Diabetes

Not all carbohydrates are created equal when it comes to managing diabetes. Complex carbohydrates, which are rich in fiber and nutrients, are generally better choices than simple carbohydrates.

Complex Carbohydrates to Incorporate in Lunches

• Sweet potatoes
• Whole grain pasta
• Oats
• Barley
• Bulgur wheat

Why are complex carbohydrates better for managing diabetes? Complex carbohydrates are digested more slowly, leading to a more gradual rise in blood sugar levels. They also provide more nutrients and fiber compared to simple carbohydrates.

The Importance of Protein in Diabetic Meals

Including adequate protein in your lunch is essential for managing diabetes. Protein helps slow down the absorption of carbohydrates, which can help prevent rapid spikes in blood sugar. It also promotes satiety, helping you feel full and satisfied after your meal.

Lean Protein Sources for Diabetic Lunches

• Grilled chicken breast
• Turkey
• Fish (salmon, tuna, cod)
• Tofu
• Eggs
• Low-fat Greek yogurt

How much protein should be included in a diabetic lunch? Aim for about 15-20 grams of protein per meal. This can vary based on individual needs and should be discussed with a healthcare provider.

Hydration and Diabetes Management

Proper hydration is often overlooked but is crucial in diabetes management. Water is the best choice for hydration, but there are other diabetes-friendly beverage options to consider with your lunch.

Diabetes-Friendly Beverage Options

• Water (plain or infused with fruits)
• Unsweetened tea
• Coffee (without added sugar)
• Low-fat milk
• Sugar-free sparkling water

Does drinking water help manage blood sugar levels? Yes, staying well-hydrated can help your body flush out excess glucose through urine and help your kidneys filter blood more efficiently.

Creating diabetes-friendly lunches doesn’t have to be complicated or time-consuming. By focusing on balanced meals that include lean proteins, complex carbohydrates, and plenty of fiber-rich vegetables, you can enjoy delicious and satisfying lunches while effectively managing your blood sugar levels. Remember to monitor your portions, stay hydrated, and consult with your healthcare team to tailor these guidelines to your specific needs. With some planning and creativity, you can develop a repertoire of tasty, nutritious lunch options that support your overall health and diabetes management goals.

Quick and Healthy Meals for People With Diabetes

No food is off-limits when you have diabetes. The key is to watch portions, balance what you eat, and have about the same number of carbohydrates in each meal.

These four tips can help you get started, along with recipe ideas for breakfast, lunch, and dinner.

1. Test your blood sugar levels to learn how different foods affect them.
2. Stick to a certain number of carbohydrate grams per meal. Usually this is about 45-75 grams three times a day.
3. Balance carbs with fiber and protein in each meal. This is easy if you use the plate method. Make half of your plate vegetables, a quarter of your plate a carb like brown rice, black beans, or whole-wheat pasta, and the other quarter of your plate a healthy protein like chicken breast, fish, lean meat, or tofu. Add a small piece of fruit and some low-fat or fat-free milk or yogurt, depending on your carb target for that meal.
4. Eat smart fats such as those in nuts, avocado, fish, olives, and other plants. Avoid saturated fats from meat, butter, cheese, and other dairy foods. Note: Coconut, although a plant, has saturated fat.

If any of the recipes below has fewer carbs than what your doctor or health care team has recommended per meal, round out the meal with more carbs. This could include nonfat yogurt or milk, fruits and vegetables, or a small piece of whole-grain bread.

Breakfast Ideas

Breakfast Wrap

Scramble 1 egg and 2 egg whites (or 1/4 cup egg substitute) in a small non-stick frying pan coated with cooking spray. On a microwave-safe plate, spread the cooked eggs down the center of a multigrain or low-carb flour tortilla. Top with desired garnishes, such as 1/4 cup chopped tomato, chopped green onion, 1/4 avocado, or 1/8 cup shredded reduced-fat cheese. Microwave on high for about 20 seconds to soften the tortilla and warm up the filling. Wrap up and enjoy.

Estimated: Carbohydrates 30 grams, protein 18 grams, fiber 6 grams.

High-Protein Berry Yogurt Bowl

Put 1 cup plain, nonfat Greek yogurt in a cereal bowl. Stir in 1 teaspoon honey and a sprinkle of ground cinnamon, if desired. Top with 1/2 cup frozen or fresh berries and 1/2 cup whole-grain breakfast cereal of your choice. (Choose a cereal with about 15 grams of carbohydrates and at least 5 grams of fiber per 1/2 cup).

Estimated: Carbohydrates 47 grams, protein 22 grams, fiber 10 grams.

PB&J English Muffin

Toast a whole wheat English muffin and spread 1 tablespoon natural-style peanut butter on one half and 1 tablespoon less-sugar jam on the other half. Enjoy with a whole piece of fruit, such as an orange or banana. Estimated: Carbohydrates 47 grams, protein 10 grams, fiber 7 grams.

Gourmet Cereal Bowl

In a big bowl, put in 1 cup of your favorite whole-grain cereal with about 30 grams of carbohydrates and at least 5 grams of fiber. Top with 1/2 cup fresh or frozen berries or banana slices and 1/8 cup toasted nuts (almonds, walnuts, or pecans). Drizzle 3/4 cup nonfat milk or soy milk and stir.

Estimated: Carbohydrates 48 grams, protein 22 grams, fiber 15 grams.

French Toast That’s Ready When You Are

French toast freezes well, so make a little extra on weekends to freeze. Then microwave it for a special weekday breakfast. For one serving, blend together 1 large egg, 1 egg white or 2 tablespoons egg substitute, 1/4 cup nonfat milk or fat-free half-and-half, 1/2 teaspoon vanilla extract, and 1/4 teaspoon ground cinnamon. Soak about 3 small or 2 large slices of whole wheat bread in the egg mixture. Then lightly brown in a non-stick frying pan coated with cooking spray. Top with 1/2 cup fresh or frozen berries or other fruit.

Estimated: Carbohydrates 60 grams, protein 21 grams, fiber 10 grams.

Lunch Ideas

Easy Tuna Lunch Salad

Mix one 6-ounce can water-packed tuna (drained) with 3 tablespoons light Italian vinaigrette salad dressing. Then add 1/2 cup grape tomatoes or coarsely chopped tomatoes and 1/8 cup nuts or sliced olives. Serve on 2 cups of firmly packed spinach leaves. Enjoy with an ounce of whole-grain crackers.

Estimated: Carbohydrates 35 grams, protein 54 grams, fiber 6 grams.

Grilled Tomato and Cheese Sandwich With Soup

Heat a non-stick frying pan coated with cooking spray over medium heat. Add a slice of whole wheat bread and top with 1 1/2 ounces reduced-fat cheese and 3 slices vine-ripened garden tomatoes. Lay a second piece of whole wheat bread on top and coat the top with canola cooking spray. When the underside is golden, flip the sandwich over and lightly brown the other side. Serve with a broth or tomato-based soup with about 10 grams of carbohydrates per 1-cup serving.

Estimated: Carbohydrates 60 grams, protein 27 grams, fiber 8 grams.

3-Minute Bean and Cheese Burrito

Put a multigrain or low-carb flour tortilla on a paper towel. Microwave on high for about 30 seconds, or until soft. Sprinkle 1/3 cup shredded, reduced-fat Monterey Jack or cheddar cheese on the top of the tortilla. Evenly spoon 1/2 cup no-fat canned refried beans (or other beans) in the center, along with 1 tablespoon fat-free sour cream, 1 tablespoon salsa, and some chopped green onion or tomato (as desired). Roll up into a burrito and microwave until hot throughout.

Estimated: Carbohydrates 50 grams, protein 24 grams, fiber 10 grams.

Lunchtime Pasta Salad

Leftover multigrain pasta from today’s dinner can become tomorrow’s lunch! Toss 1 cup cooked pasta with 1 cup cooked green or cruciferous vegetables of your choice (like broccoli, kale, or cabbage). Add 1 ounce cubed or shredded part-skim mozzarella or 1/2 cup leftover grilled seafood, chicken, or lean beef, plus chopped green onions, tomatoes, and sliced olives (if desired). Sprinkle 1 tablespoon toasted pine nuts or walnuts. Drizzle on about 2 tablespoons light vinaigrette and toss. This keeps well if you’re bringing it to work. Store in the refrigerator.

Estimated: Carbohydrates 54 grams, protein 21 grams, fiber 10 grams.

Turkey Avocado Wrap

Top a multigrain or low-carb tortilla, flatbread, or naan bread with 1 tablespoon basil, sun-dried tomato pesto, or olive tapenade (available in jars). Top with a few slices of roasted turkey, 1 ounce reduced-fat provolone (or similar cheese), about 4 avocado slices, a few spinach leaves, and some tomato slices, if desired. Roll up and wrap in foil or plastic wrap. Chill until ready to eat.

Estimated: Carbohydrates 30 grams, protein 32 grams, fiber 8 grams.

Dinner Ideas

Vegetarian or Turkey Simple Salsa Chili

In a medium nonstick saucepan coated with 1 tablespoon extra-virgin olive oil, brown 1/2 pound ground lean turkey or 1 pound sliced mushrooms with 1/2 chopped onion and 1 teaspoon minced garlic. Add 1 cup bottled marinara sauce, 1 cup prepared or bottled salsa, 1 15-ounce can black or kidney beans (drained), plus chili powder, oregano, and ground cumin to taste, if desired. Cover and bring to a boil. Lower the heat and simmer for 20 minutes. Makes 3 servings. Serve with a cup of fruit salad.

Estimated: Carbohydrates 43 grams, protein 22 grams, fiber 12 grams.

Fruit & Walnut Chicken Dinner Salad

Cut a leftover grilled boneless, skinless chicken breast into slices (or use store-bought pre-sliced seasoned chicken breast) and toss with 3 or 4 cups dark green lettuce, 1 cup fresh or frozen berries or a sliced pear or apple, 1/4 cup toasted walnuts or pecans, 2 tablespoons blue cheese, and 2 tablespoons light balsamic or raspberry vinaigrette.

Estimated: Carbohydrates 27 grams, protein 37 grams, fiber 12 grams.

Teriyaki Salmon Dinner (substitute another fish or skinless chicken if desired)

Cook steamed brown rice (available in the frozen food section in some grocery stores). While it cooks, heat the broiler of your oven or toaster-oven. Line a pie plate with foil and place salmon fillets on top. Drizzle each fillet with 2 teaspoons bottled teriyaki sauce. Broil about 6 inches from the broiler for about 4 minutes. Flip the fish, spread 1 tablespoon teriyaki sauce on top of each piece, and broil until the fish is cooked through. Serve with 3/4 cup steamed brown rice and 1 cup steamed green or cruciferous vegetables per serving.

Estimated: Carbohydrates 42 grams, protein 29 grams, fiber 5 grams.

Mushroom Spaghetti Dinner

Boil whole-grain spaghetti according to package directions. While it cooks, sauté 1 cup sliced mushrooms (any type) and 1 1/2 teaspoons olive oil per person in a medium non-stick saucepan. Pour in 3/4 cup marinara sauce per person, cover, and bring to a boil. Reduce heat to a simmer and cook for 10 minutes. Serve about 1 cup of the mushroom marinara with 3/4 cup cooked pasta. Serve with a garden salad: Toss 2 cups spinach or romaine lettuce, 1/4 cup kidney or garbanzo beans, a few olives, and assorted vegetables such as sliced cucumber and carrot with a tablespoon or two of light vinaigrette.

Estimated: Carbohydrates 60 grams, protein 18 grams, fiber 9 grams.

Diabetes Meal Planning | CDC

A meal plan is your guide for when, what, and how much to eat to get the nutrition you need while keeping your blood sugar levels in your target range. A good meal plan will consider your goals, tastes, and lifestyle, as well as any medicines you’re taking.

A good meal plan will also:

• Include more nonstarchy vegetables, such as broccoli, spinach, and green beans.
• Include fewer added sugars and refined grains, such as white bread, rice, and pasta with less than 2 grams of fiberexternal icon per serving.
• Focus on whole foods instead of highly processed foodsexternal icon as much as possible.

Carbohydrates in the food you eat raise your blood sugar levels. How fast carbs raise your blood sugar depends on what the food is and what you eat with it. For example, drinking fruit juice raises blood sugar faster than eating whole fruit. Eating carbs with foods that have protein, fat, or fiber slows down how quickly your blood sugar rises.

You’ll want to plan for regular, balanced meals to avoid high or low blood sugar levels. Eating about the same amount of carbs at each meal can be helpful. Counting carbs and using the plate method are two common tools that can make planning meals easier too.

Counting Carbs

Keeping track of how many carbs you eat and setting a limit for each meal can help keep your blood sugar levels in your target range. Work with your doctor or a registered dietitian to find out how many carbs you can eat each day and at each meal, and then refer to this list of common foods that contain carbs and serving sizes. For more information, see Carb Counting.

The Plate Method

It’s easy to eat more food than you need without realizing it. The plate method is a simple, visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods you eat that have the highest impact on your blood sugar.

Start with a 9-inch dinner plate (about the length of a business envelope):

• Fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, and carrots.
• Fill one quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggs.
• Fill one quarter with carb foods. Foods that are higher in carbs include grains, starchy vegetables (such as potatoes and peas), rice, pasta, beans, fruit, and yogurt. A cup of milk also counts as a carb food.

Then choose water or a low-calorie drink such as unsweetened iced tea to go with your meal.

Did you know? Food portions are much larger now than they were 20 years ago. Test your knowledge of portion distortion hereexternal icon.

About Portion Size

Portion size and serving size aren’t always the same. A portion is the amount of food you choose to eat at one time, while a serving is a specific amount of food, such as one slice of bread or 8 ounces (1 cup) of milk.

These days, portions at restaurants are quite a bit larger than they were several years ago. One entrée can equal 3 or 4 servings! Studies show that people tend to eat more when they’re served more food, so getting portions under control is really important for managing weight and blood sugar.

If you’re eating out, have half of your meal wrapped up to go so you can enjoy it later. At home, measure out snacks; don’t eat straight from the bag or box. At dinnertime, reduce the temptation to go back for seconds by keeping the serving bowls out of reach. And with this “handy” guide, you’ll always have a way to estimate portion size at your fingertips:

1. 3 ounces of meat, fish, or poultry
   Palm of hand (no fingers)
2. 1 ounce of meat or cheese
   Thumb (tip to base)
3. 1 cup or 1 medium fruit
   Fist
4. 1–2 ounces of nuts or pretzels
   Cupped hand
5. 1 tablespoon
   Thumb tip (tip to 1^st joint)
6. 1 teaspoon
   Fingertip (tip to 1^st joint)

Meal planning with type 2 diabetes

Planning ahead can help you to make healthier choices for your meals and snacks.

Try these meal tips:

• Make a list of meals for the week.
  • Make sure to include all the different food groups.
  • Have fruit for dessert instead of something with added sugars.
• Make a grocery list based on these meals and what you already have.
• Do not go grocery shopping on an empty stomach.
• Shop the outside aisles of the store and limit what you buy in the inside aisles.
  • Look for canned vegetables with “no added salt.”
  • Look for canned fruit with “no sugar added” or “in their own juice.”
  • Do not buy chips, sweets, and sweetened drinks.
• When you get home, clean and cut up fruits and vegetables for easy snacks.
• Store healthy snacks at eye level in the pantry and fridge.

Healthy mealtime

Here are some tips for healthy and successful mealtime.

• Eat dinner together as a family at the dinner table.
• Turn off distractions, such as TV, cell phone, tablet.
• Use 10 inch instead of 12 inch plates to help with portion control.
• Do not eat “second helpings.”
• Take a sip of your drink between every few bites to slow down your eating.
• Limit meals to 30 minutes.

Sample meal plan

A healthy meal plan for a child with type 2 diabetes has 55 to 60 grams of carbs for meals (breakfast, lunch, dinner) and 15 grams of carbs for afternoon snack.

Breakfast

• Egg sandwich (whole wheat English muffin and 1 egg)
• 1/2 banana
• 1 cup low fat milk

Lunch

• Turkey sandwich (2 slices whole wheat bread, 3 ounces of turkey, 1 tablespoon mustard)
• 1 cup baby carrots with 1 tablespoon ranch
• 10 small grapes
• 1 cup low fat milk

Afternoon snack

• 6 whole wheat crackers
• 1 ounce string cheese

Dinner

• 3 ounces chicken breast
• 1 cup whole wheat pasta
• 1/2 cup green beans
• 1 cup low fat milk

Diabetes type 2 – meal planning: MedlinePlus Medical Encyclopedia

Your main focus is on keeping your blood sugar (glucose) level in your target range. To help manage your blood sugar, follow a meal plan that has:

• Food from all the food groups
• Fewer calories
• About the same amount of carbohydrates at each meal and snack
• Healthy fats

Along with healthy eating, you can help keep your blood sugar in target range by maintaining a healthy weight. People with type 2 diabetes are often overweight or obese. Losing even 10 pounds (4.5 kilograms) can help you manage your diabetes better. Eating healthy foods and staying active (for example, 60 total minutes of walking or other activity per day) can help you meet and maintain your weight loss goal. Activity lets your muscles use sugar from the blood without needing insulin to move the sugar into the muscle cells.

HOW CARBOHYDRATES AFFECT BLOOD SUGAR

Carbohydrates in food give your body energy. You need to eat carbohydrates to maintain your energy. But carbohydrates also raise your blood sugar higher and faster than other kinds of food.

The main kinds of carbohydrates are starches, sugars, and fiber. Learn which foods have carbohydrates. This will help with meal planning so that you can keep your blood sugar in your target range. Not all carbohydrates can be broken down and absorbed by your body. Foods with more non-digestible carbohydrates, or fiber, are less likely to increase your blood sugar out of your goal range. These include foods such as beans and whole grains.

MEAL PLANNING FOR CHILDREN WITH TYPE 2 DIABETES

Meal plans should consider the amount of calories children need to grow. In general, three small meals and three snacks a day can help meet calorie needs. Many children with type 2 diabetes are overweight. The goal should be able to reach a healthy weight by eating healthy foods and getting more activity (150 minutes in a week).

Work with a registered dietitian to design a meal plan for your child. A registered dietitian is an expert in food and nutrition.

The following tips can help your child stay on track:

• No food is off-limits. Knowing how different foods affect your child’s blood sugar helps you and your child keep blood sugar in target range.
• Help your child learn how much food is a healthy amount. This is called portion control.
• Have your family gradually switch from drinking soda and other sugary drinks, such as sports drinks and juices, to plain water or low-fat milk.

PLANNING MEALS

Everyone has individual needs. Work with your health care provider, registered dietitian, or diabetes educator to develop a meal plan that works for you.

When shopping, read food labels to make better food choices.

A good way to make sure you get all the nutrients you need during meals is to use the plate method. This is a visual food guide that helps you choose the best types and right amounts of food to eat. It encourages larger portions of non-starchy vegetables (half the plate) and moderate portions of protein (one quarter of the plate) and starch (one quarter of the plate).

EAT A VARIETY OF FOODS

Eating a wide variety of foods helps you stay healthy. Try to include foods from all the food groups at each meal.

VEGETABLES (2½ to 3 cups or 450 to 550 grams a day)

Choose fresh or frozen vegetables without added sauces, fats, or salt. Non-starchy vegetables include dark green and deep yellow vegetables, such as cucumber, spinach, broccoli, romaine lettuce, cabbage, chard, and bell peppers. Starchy vegetables include corn, green peas, lima beans, carrots, yams and taro. Note that potato should be considered a pure starch, like white bread or white rice, instead of a vegetable.

FRUITS (1½ to 2 cups or 240 to 320 grams a day)

Choose fresh, frozen, canned (without added sugar or syrup), or unsweetened dried fruits. Try apples, bananas, berries, cherries, fruit cocktail, grapes, melon, oranges, peaches, pears, papaya, pineapple, and raisins. Drink juices that are 100% fruit with no added sweeteners or syrups.

GRAINS (3 to 4 ounces or 85 to 115 grams a day)

There are 2 types of grains:

• Whole grains are unprocessed and have the entire grain kernel. Examples are whole-wheat flour, oatmeal, whole cornmeal, amaranth, barley, brown and wild rice, buckwheat, and quinoa.
• Refined grains have been processed (milled) to remove the bran and germ. Examples are white flour, de-germed cornmeal, white bread, and white rice.

Grains have starch, a type of carbohydrate. Carbohydrates raise your blood sugar level. For healthy eating, make sure half of the grains you eat each day are whole grains. Whole grains have lots of fiber. Fiber in the diet keeps your blood sugar level from rising too fast.

PROTEIN FOODS (5 to 6½ ounces or 140 to 184 grams a day)

Protein foods include meat, poultry, seafood, eggs, beans and peas, nuts, seeds, and processed soy foods. Eat fish and poultry more often. Remove the skin from chicken and turkey. Select lean cuts of beef, veal, pork, or wild game. Trim all visible fat from meat. Bake, roast, broil, grill, or boil instead of frying. When frying proteins, use healthy oils such as olive oil.

DAIRY (3 cups or 245 grams a day)

Choose low-fat dairy products. Be aware that milk, yogurt, and other dairy foods have natural sugar, even when they do not contain added sugar. Take this into account when planning meals to stay in your blood sugar target range. Some non-fat dairy products have a lot of added sugar. Be sure to read the label.

OILS/FATS (no more than 7 teaspoons or 35 milliliters a day)

Oils are not considered a food group. But they have nutrients that help your body stay healthy. Oils are different from fats in that oils remain liquid at room temperature. Fats remain solid at room temperature.

Limit your intake of fatty foods, especially those high in saturated fat, such as hamburgers, deep-fried foods, bacon, and butter.

Instead, choose foods that are high in polyunsaturated or monounsaturated fats. These include fish, nuts, and vegetable oils.

Oils can raise your blood sugar, but not as fast as starch. Oils are also high in calories. Try to use no more than the recommended daily limit of 7 teaspoons (35 milliliters).

WHAT ABOUT ALCOHOL AND SWEETS?

If you choose to drink alcohol, limit the amount and have it with a meal. Check with your health care provider about how alcohol will affect your blood sugar and to determine a safe amount for you.

Sweets are high in fat and sugar. Keep portion sizes small.

Here are tips to help avoid eating too many sweets:

• Ask for extra spoons and forks and split your dessert with others.
• Eat sweets that are sugar-free.
• Always ask for the smallest serving size or children’s size.

YOUR DIABETES CARE TEAM IS THERE TO HELP YOU

In the beginning, meal planning may be overwhelming. But it will become easier as your knowledge grows about foods and their effects on your blood sugar. If you’re having problems with meal planning, talk with your diabetes care team. They are there to help you.

Meal Plans and Diabetes (for Parents)

Meal Planning Goals

Kids with diabetes benefit from a healthy diet the same as everyone else. Although kids with diabetes don’t have to follow a special diabetes diet, they may need to pay more attention to when they eat and how much is on their plates.

Meal planning goals for kids with diabetes often are the same as those for other kids: They need foods that help them have overall good health, normal growth, and a healthy weight.

But kids with diabetes also have to balance their intake of carbohydrates (carbs) with their insulin and activity levels to keep blood sugar levels under control. And they should eat foods that help keep blood levels of lipids (fats like cholesterol and triglycerides) in a healthy range. Doing so can help prevent some of the long-term health problems of diabetes.

Food Labels

You need to know what’s in the foods you’re serving and eating. Look to food labels to find a food’s ingredients, nutritional information, and calories.

Check information on carbs, which can affect blood sugar levels. Usually, they’re clearly listed on food labels in grams. The two main forms of carbs are sugars and starches. Types of sugars include:

• fructose (sugar found in fruit and some baked goods)
• glucose (the main sugar in our bodies that’s also found in foods like cake, cookies, and soft drinks)
• lactose (sugar found in milk and yogurt)

Starches include vegetables like potatoes, corn, and peas; grains, rice, and cereals; and breads.

The body breaks down or converts most carbs into glucose, which is absorbed into the bloodstream. As the glucose level rises, the pancreas releases the hormone insulin. Insulin moves glucose into the cells to be used as an energy source.

Regardless of the specific meal plan that your doctor recommends, it’s important to be aware of carbs. This helps you balance carbohydrate intake, activity levels, and insulin to achieve the best possible diabetes control.

To figure out your child’s carb intake, check the serving size and the amount of carbs per serving on the food label and determine how many servings your child eats.

Here’s an example:

• serving size: ½ cup (120 milliliters)
• carbohydrates per serving: 7 grams
• amount of food eaten: 1 cup (240 milliliters)
• grams of carbohydrates eaten: 14 grams (7 grams per serving x 2 servings)

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The “Right” Amount?

There is no single right amount of carbohydrates that your child should eat. The recommended carb intake is different for each child and can even differ in the same child from day to day. The diabetes health care team will provide guidelines as part of the meal plan.

Also look at the sodium (salt) content on food labels. Eating too much sodium is linked to high blood pressure (hypertension). Some kids with diabetes have hypertension, and may need to keep sodium intake within doctor-recommended levels to lower their risk of related problems. It’s always wise to go easy on sodium, even if your child doesn’t have hypertension.

Also pay attention to the amount of fat and the type of fat. Saturated fats, cholesterol, and trans fats can contribute to the development of heart disease. People with diabetes are at greater risk for heart disease, especially if they have abnormal blood lipid levels. Ask your doctor or dietitian whether your child should limit fats.

Meal Planning

Try to make each meal a good balance of carbs and other nutrients, both for diabetes management and to make meals satisfying.

Here are some things to keep in mind:

• About 10% to 20% of the calories your child eats should come from protein. Try to select lean meats like chicken or beef.
• Roughly 25% to 30% of calories should come from fat. Avoid foods with lots of trans and saturated fats (or serve them only in moderation).
• About 50% to 60% of the calories your child eats should come from carbs. Encourage your child to eat lots of green and orange vegetables every day — like carrots and broccoli. And choose vitamin-rich brown rice or sweet potatoes instead of white rice or regular potatoes.

The diabetes health care team will provide meal planning guidelines based on the foods that your child usually eats. The team might ask you and your child to keep a detailed food diary for 3 days to get an idea of what your child likes and in what amounts.

The team may recommend other meal planning guidelines depending on your child’s individual nutritional needs. For example, if your child has a weight loss goal, then the doctor or dietician might focus more closely on controlling calories.

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Three Common Approaches to Meal Planning

Three kinds of meal plans are commonly used:

1. the exchange meal plan
2. the constant carbohydrate meal plan
3. the carbohydrate counting meal plan

In the exchange meal plan, foods are divided into six groups: starch, fruit, milk, fat, vegetable, and meat. The plan sets a serving size for foods in each group. Each serving has a similar amount of calories, protein, carbs, and fat. This allows flexibility in planning meals by exchanging, or substituting, choices from lists of foods with similar nutritional content. The number of exchanges (servings) from each group recommended for each meal and snack is based on the total number of calories the person needs per day.

The diabetes health care team can provide you with exchange lists. This meal plan is particularly useful for people with diabetes who are overweight or others who need to pay closer attention to the amount of calories and nutrients they eat each day.

The other two meal planning approaches also are based on eating a balanced diet but specifically focus on matching the amount of insulin or diabetes medicines a person takes with the amount of carbs they eat. With the constant carbohydrate meal plan, the person eats set amounts of carbs in each meal and snack, then takes insulin or other diabetes medicines at set times and amounts each day to handle the rises in blood sugar. Although it lacks flexibility, this plan has the advantage of being simple to follow for people whose food intake and physical activity levels are fairly consistent from day to day.

Many people with diabetes now use the carbohydrate counting meal plan to estimate the amount of carbs in the foods they eat at each meal or snack. They then match their insulin dosage to that carb amount. This plan is most useful for those who manage their diabetes by taking a dose of insulin (as a shot or given through an insulin pump) with each meal. This technique can help people achieve better control of blood sugar levels as they manage their diabetes. It also allows more flexibility because the person takes insulin when meals are eaten, not at the same set times each day.

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Helpful Tools

Keeping a written record of what your child eats can help you and the diabetes team create and change the dietary plan as needed. You might continue to track carbohydrate intake alongside blood sugar readings in a blood glucose record to see how well food and insulin are being balanced.

Kids can keep track while they’re at school or away from home. If you need to make insulin adjustments, this written record can help you understand why and help you decide how much and at what time your child should have the new dosage.

It can also help you plan if you keep a few quick references handy, such as charts that show portion sizes and how many carbs various foods contain. The diabetes health care team or a dietitian can supply this information too.

If you ever feel stuck while you’re planning nutritious, well-balanced meals, inspiration is easy to find. Cookbooks and recipe websites offer lots of healthy meal suggestions — many of which you can prepare quickly and easily. With diabetes knowledge and the right tools, you’ll be prepared to help your child eat right for good health.

Low Carb Lunch Ideas

Low carb lunch ideas that are fast, healthy and easy to prepare at the office or home. Make your lunch minimally disturbing of your blood glucose control

Whilst not everyone with diabetes chooses to follow a low carb diet, and a variety of diet options do exist, there is no doubt that restricting carbs helps a lot of people with diabetes to control their blood sugar.

The following low carb ideas are details some of the foods you could eat for lunch.

Tuna & Seafood

Tuna makes a wonderful, inexpensive and healthy low-carb lunch.

There are a variety of ways to make tuna more delicious, such as adding extra virgin oil, vinegar, capers or spices.

Other seafood such as shrimp and salmon really add diversity to your diet

Download the FREE Low Carb Cookbook 2016

Meat

Sliced deli meats such as chicke, turkey and roast beef are low-carb and really tasty.

Wrapping meat around fresh sliced cheese, adding in mayo or mustard, creates a really tasty low-carb lunchtime snack Ideal with olives.

Furthermore, cheeseburgers, hamburgers and chicken burgers may all be eaten as part of a low-carb lunch. However, always be sure to remove the bread or bun to make it low carb.

Transcript

A low carb diet is an effective way of helping to keep diabetes, particularly type 2 diabetes, under control. We provide some low carb lunch ideas that are good for having at home or taking to work.

Tuna and seafood, such as prawns, make for good salads. We recommend making your own salads so you can be sure that it only contains healthy ingredients. Sweetcorn, lettuce, cannellini beans and spring onions are commonly included in tuna salads.

Lettuce, tomato, cucumber and avocado make good ingredients for prawn salads. Mayonnaise or natural yoghurt can be used to bind the salad.

Soups tend to be very good for filling you up and it’s easy to make a soup that can last for 2 to 3 days. Many store bought soups tend to use flour or potato to thicken them. If you make your own soup, you can choose how much carbohydrate you include. There are hundreds of soups that can be made, tomato, mushroom, chicke, broccoli and stilton. Try out different soups and see which works best for your taste buds and sugar levels.

Low carb meat based lunches, are filling and provide energy through the afternoon more gradually than higher carbohydrate lunches.

This can be useful for people with type 2 diabetes to give your pancreas a chance to keep on top of your sugar levels. Sliced meat can be used as a substitute for a bread wrap.

Chicken and turkey are popular options and make for good simple workplace lunches with fresh vegetables. We recommend buying fresh cuts of meat where possible and keep processed meats, which are less healthy, for one off occasions.

Eggs are another good way to get protein energy. Omelettes and scrambled eggs can be very versatile. Hard boiled eggs are useful ingredients in salads.

Vegetable salads can be cold or hot. An enjoyable low carb cold salad is greek salad with olives and feta cheese. Warm salads are very nice for winter. Tomato, mushrooms, asparagus and aubergine are useful ingredients for warm salads.

Vegetables and salad

Vegetables such as peppers, celery, cucumber, broccoli and carrots can be combined with a (low carb) dipping sauce for an incredible rewarding snack.

Although salads may feel really boring, on a low-carb diet it’s possible to add in whichever veggies strike your mood as well as meat such as chicke, steak or ham.

Olives and cheese, with capers, oil and vinegar really make a difference.

Eggs

Adding hard boiled eggs to your salad makes a great low-carb alternative to mopping up sauce with bread.

You can cook eggs in numerous ways and even eat them as a snack, let your imagination run riot.

Low carb soup

Many soup recipes are low-carb lunchtime snacks, and are quickly and easily prepared for when you need to eat.

Top tips for low-carb lunches

Other than just the food itself, there are other ways you can spice up your lunch.

Leftovers

Leftovers make a real difference when you are eating fresh. A lot of foods you cook will taste even better the next day.

Bringing delicious treats into your office is a sure way to win favour with your colleagues and avoid rushed, fast-food lunches.

Variety

Variety is the key – try regular recipe combinations and avoid getting bored with your low-carb lunches.

Do some internet research, there are plenty of low-carb lunchtime recipes out there.

Drink water

Drink lots and lots of water to stay healthy. Water helps to drain your system of toxins, so drink regularly to flush yourself out.

Mix it up!

Get out more, mix it up. Food eaten in the same location (at your desk) can be a rush job that starts to feel stale. Go out more, find beautiful places to eat, enjoy any good weather.

Meal Ideas & Tips for a Diabetes Diet Plan

Following a diabetes diet plan can have many health benefits, like improving blood sugar control and lowering A1C, but getting started may feel like a challenge. A great place to start is to plan ahead. That includes creating a healthy grocery list and planning meals for the week. People who take 30 minutes each week to create a grocery list eat healthier.

The recommendations for a diabetes diet plan are similar to those for all adults: eat more fruits and vegetables, choose lean protein sources, high fiber and whole grain carbohydrate foods, and opt for healthy fats. People with all types of diabetes, including prediabetes, should avoid sweet drinks that contain carbohydrate and calories.

All foods can be worked into a healthy diet for diabetes, but to keep your diet heart healthy and to help control weight, it’s best to limit portions of added fats such as butter, margarine, oils, and salad dressing. A gestational diabetes diet and a diet for a child with type 1 diabetes have exceptions that need to be considered when making an individualized diet plan.

To create a complete diabetes diet plan that is individualized to your needs, you can consult a Registered Dietitian Nutritionist (RDN). Once you know your goals for each meal, creating a meal plan is the fun part.

We’ve compiled a guide of diabetes meal ideas to get you started:

Diabetes Meal Plan: Breakfast Ideas

Eating breakfast is an important part of a diabetes diet. A general goal for starting your day is to test your blood sugar, take medication or insulin (if applicable), and eat breakfast within an hour of waking up. If you take a glucose-lowering medication, it is crucial that you do not skip breakfast as it can lead to low blood sugar. When breakfast is skipped, typically people consume more calories later in the day, which can make weight management more difficult.

Incorporating healthy breakfast meals into your diabetes diet plan will help you stay on track with managing your diabetes. Below are some meal ideas that easily fit into a diabetes meal plan.

Yogurt Parfait

This recipe consists of yogurt and your favorite sliced fruit, topped with granola or cereal, and a sweetener of your choice. It provides 43 grams of carbohydrate, so if your carbohydrate allowance is higher for the meal, you can add extra fruit, a slice of toast, or a high-fiber English muffin to balance your meal. Adding two scrambled eggs can increase the protein of your breakfast from 15 grams to 29 grams.

• Prep time: 5 minutes
• Serving size: 1 parfait
• Servings per recipe: 1
• Carbohydrate: 43 gm
• Other nutrition info: Protein: 15 gm, Fiber: 4 gm, Calories: 319

Get this dietitian-approved recipe here: Yogurt Parfait

Pumpkin Pancakes

Pumpkin is a popular flavor during the fall and winter months. Each pumpkin pancake contains 14 grams of carbohydrate, and if you top them with fruit or syrup, make sure to count the carbohydrate content of those as well. You can add a few eggs and/or low-fat sausage such as Applegate Farms chicken breakfast sausage to balance your breakfast and meet calorie needs.

• Prep and cook time: 20 minutes
• Serving size: 1 pancake
• Servings per recipe: 6
• Carbohydrate: 14 gm
• Other nutrition info: Protein: 3 gm, Fiber: 2 gm, Calories: 80

Get this dietitian-approved recipe here: Pumpkin Pancakes

Single Serve Pumpkin Apple Baked Oats

On busy days, a grab and go breakfast option can make breakfast quick and easy. Each serving of these pumpkin apple baked oats provides 42 grams of carbohydrate. Pairing a Splenda Diabetes Care shake for an additional 15 grams of carbs and 16 grams of protein can complete this on-the-go, balanced breakfast for a diabetes diet.

• Prep and cook time: 40 minutes
• Serving size: 1 baked oat dish
• Servings per recipe: 1
• Carbohydrate: 42 gm
• Other nutrition info: Protein: 7 gm, Fiber: 4 gm, Calories: 200

Get this dietitian-approved recipe here: Single Serve Pumpkin Apple Baked Oats

Crustless Quiche

If you are looking for a low-carb, high-protein breakfast, this quiche is a healthy choice that you can prepare ahead of time and heat up in the morning. Pair it with fresh fruit and/or yogurt to meet your carbohydrate goal for the meal.

• Prep and cook time: 1 hour and 15 minutes (cooling time included)
• Serving size: 1/6 of quiche
• Servings per recipe: 6
• Carbohydrate: 6 gm
• Other nutrition info: Protein: 18 gm, Fiber: 1 gm, Calories: 165

Get this dietitian-approved recipe here: Crustless Quiche

Spinach, Red Pepper, and Cheese Frittatas

A hot breakfast can taste especially good during cooler months, and this frittata recipe can be made the day before and heated in the oven for your meal. This dish could be used for any meal throughout the day. It is a good source of protein, but contains only 5 grams of carbohydrate, so consider pairing it with 2 slices of whole grain toast, a high-fiber English muffin, whole grain bagel, fresh fruit, yogurt, or even soup to meet your carbohydrate goal for the meal.

• Prep and cook time: 23 minutes
• Serving size: 1/12 of the frittata
• Servings per recipe: 12
• Carbohydrate: 5 gm
• Other nutrition info: Protein: 11 gm, Fiber: 2 gm, Calories: 147

Get this dietitian-approved recipe here: Spinach, Red Pepper, and Cheese Frittatas

Diabetes Meal Plan: Lunch Ideas

If you commute to work, packing a lunch can help you save money and make nutritious meal choices. Here are a few general tips to consider for preparing lunches:

• Make extra food at dinnertime that can be eaten as leftovers at lunchtime.
• Take your favorite sandwich fillings and add them to chopped lettuce for a salad.
• Change up the bread on your favorite sandwich with pita bread, a sandwich wrap, or tortilla to keep from losing interest.
• Invest in an insulated lunch bag and easy-to-clean storage containers to use when packing lunches.

Each meal for your diabetes meal plan should include lean protein, whole grain carbohydrate, fruits, vegetables, and healthy fats. It can be as simple as a turkey sandwich on whole grain bread, fresh strawberries, and a few almonds. The following meals can easily be prepared ahead and enjoyed at lunchtime any day of the week, whether you’re at home or at work.

Rainbow Vegetable Chili

This chili is loaded with vegetables and is a good source of fiber and protein. A 1 ½ cup serving would provide 45 grams of carbohydrate, which is a common lunchtime carbohydrate target. Add a tossed salad with light dressing, and you have a complete meal.

• Prep and cook time: 45 minutes
• Serving size: 1 cup
• Servings per recipe: 6
• Carbohydrate: 30 gm
• Other nutrition info: Protein: 10 gm, Fiber: 8 gm, Calories: 208

Get this dietitian-approved recipe here: Rainbow Vegetable Chili

Almond Cranberry Rice

This is a side dish that pairs well with leftover grilled chicken, salmon, or other lean protein. To save time, consider using Birdseye Steamfresh frozen brown rice (available in the freezer section at the supermarket) or Minute Rice Brown Rice microwave cups. For a complete and balanced meal, add some non-starchy vegetables like asparagus, green beans, or carrots.

• Prep and cook time: 15-20 minutes (based on type of rice used)
• Serving size: ½ cup
• Servings per recipe: 4
• Carbohydrate: 31 gm
• Other nutrition info: Protein: 4 gm, Fiber: 3 gm, Calories: 180

Get this dietitian-approved recipe here: Almond Cranberry Rice

Edamame with Stir Fried Vegetables

Many people are recognizing the value of a plant-based or vegetarian diet. Vegetable stir fry dishes like this one provide valuable nutrients and can be heated up for lunch the next day. Pair this recipe with fresh fruit, whole wheat pita, and a sugar-free beverage for a balanced diabetes meal.

• Prep and cook time: 30 minutes
• Serving size: 1/6 of the recipe
• Servings per recipe: 6
• Carbohydrate: 16gm
• Other nutrition info: Protein: 5 gm, Fiber: 3 gm, Calories: 128

Get this dietitian-approved recipe here: Edamame with Stir Fried Vegetables

Beef and Vegetable Soup

As the weather cools down, soup is an easy choice for lunch since it can be made ahead of time and easily reheated. This soup recipe packs a punch with 25 grams of protein, which will help you feel full longer. With 36 grams of carbohydrate per serving, you could add a small whole grain roll or piece of fresh fruit to complete the meal.

• Prep and Cook Time: 2 hours (1 ½ hours is simmering time)
• Serving size: ¼ recipe
• Servings per recipe: 4
• Carbohydrate: 36 gm
• Other nutrition info: Protein: 25 gm, Fiber: 4 gm, Calories: 412

Get this dietitian-approved recipe here: Beef and Vegetable Soup

Super Quesadillas

If you are working from home, you may have a few minutes to make these protein and fiber-packed quesadillas for lunch. Add a small tossed salad with light dressing, a piece of fresh fruit, or a light yogurt for an easy nutrient packed meal.

• Prep and cook time: 25 minutes
• Servings size: 1 quesadilla
• Servings per recipe: 4
• Carbohydrate: 45 gm
• Other nutrition info: Protein: 15 gm, Fiber: 8 gm, Calories: 238

Get this dietitian-approved recipe here: Super Quesadillas

Diabetes Meal Plan: Dinner Ideas

Including a healthy dinner in your diabetes meal plan doesn’t always require lots of time chopping and cooking. For quick and easy meals, you can use ideas from the breakfast and lunch suggestions.

Consider keeping healthy frozen foods handy for days when you’re running late and don’t have time to prepare a meal. This can help you avoid swinging through a fast food drive thru when caught in a time crunch. A healthy and popular frozen dinner option — ready in about 5 minutes — is Amy’s frozen vegetable lasagna, which can be paired with a tossed salad with light dressing.

The dinner recipes below can be a great addition to your diabetes diet plan when you have time to get cooking!

Baked Fish and Veggies in One Wrap

Seafood is always a healthy choice as long as it is not fried. Fish has many health benefits and is a lean source of protein. This recipe also includes vegetables. To balance out your plate, add a healthy carbohydrate choice such as brown rice, whole wheat or chickpea pasta, a small baked white or sweet potato, fruit salad, peach slices, or a dinner roll.

• Prep and cook time: 25 minutes
• Serving size: ¼ recipe
• Servings per recipe: 4
• Carbohydrate: 10 gm
• Other nutrition info: Protein: 23 gm, Fiber: Unlisted – vegetables contain fiber, Calories: 219

If you are using carbohydrate counting as your diabetes meal planning method, ask your dietitian if you need to include the carbohydrate count of cooked vegetables. If you have type 2 diabetes and are on an oral medication, you may not need to include it.

Get this dietitian-approved recipe here: Baked Fish and Veggies in One Wrap

Fajita-Seasoned Grilled Chicken

This is a quick and easy chicken recipe that can be used as your lean protein choice in a balanced meal. To create a balanced meal, think about your plate. Aim for ¼ plate of this chicken, ¼ plate of healthy carbohydrate — brown rice, a small baked white or sweet potato, whole grain or chickpea pasta, or a whole grain roll — and ½ plate non-starchy vegetables like carrots, broccoli, green beans, tomato slices, or asparagus. A small serving of healthy fat can be included with meals, such as a small serving of olive oil, light butter or margarine, light sour cream, 2 tablespoons of avocado, or a few almonds or walnuts. To round out the meal, add a small serving of fruit for dessert.

• Prep and cook time: 20 minutes
• Serving size: 1 chicken breast
• Servings per recipe: 2
• Carbohydrate: 8 gm
• Other nutrition info: Protein: 19 gm, Fiber: 2 gm, Calories: 176

Get this dietitian-approved recipe here: Fajita-Seasoned Grilled Chicken

All-in-One Burger Stew

This is a family friendly comfort food recipe that everyone can enjoy. Since each serving contains only 20 grams of carbohydrate, chances are that you could double the portion to better meet your carbohydrate goal for the meal. Alternatively, you could add fruit, breadsticks, a light yogurt, or another source of carbohydrate to complete the meal.

• Prep and cook time: 30 minutes
• Serving size: 1/6 of the recipe
• Servings per recipe: 6
• Carbohydrate: 20 gm
• Other nutrition info: Protein: 17 gm, Fiber: Unlisted, Calories: 260

Get this dietitian-approved recipe here: All-in-One Burger Stew

Antipasto Italian Roll-Ups

If you have to pack your dinner for a late shift at work or an on-the-go meal, this is a portable option. With just 24 grams of carbohydrate per roll-up, you may be able to adjust the serving size to meet your carbohydrate target for the meal, or you could add a cup of soup or fresh fruit to round out your meal. This recipe is perfect for busy nights when you know you won’t have time to prep and cook a more complex meal. Keep the ingredients on hand for a quick and easy dinner.

• Prep and cook time: 10 minutes
• Serving size: 1 roll up
• Servings per recipe: 2
• Carbohydrate: 24 gm
• Other nutrition info: Protein: 14 gm, Fiber: 3 gm, Calories: 251

Get this dietitian-approved recipe here: Antipasto Italian Roll-Ups

Balsamic Beef, Mushrooms, and Onions

This flavorful recipe takes care of the protein and veggies on your dinner plate; you just need to fill the last ¼ of your plate with a healthy carbohydrate, such as a small baked potato or brown rice and add a fruit for dessert. You may be able to double the portion size of this recipe if your meal plan has a higher calorie and protein target.

• Prep and cook time: 30 minutes
• Serving size: 3 ounces beef + 1/3 cup vegetables
• Servings per recipe: 4
• Carbohydrate: 7 gm
• Other nutrition info: Protein: 26 gm, Fiber: 1 gm, Calories: 216

Get this dietitian-approved recipe here: Balsamic Beef, Mushrooms, and Onions

Diabetes Meal Plan: Snack Ideas

Preparing snacks that fit into a diabetes meal plan can be simple and easy. Here are some quick ideas to get you started:

• Fresh, frozen, canned, or dried fruit
• Low-fat flavored yogurt
• A grab-and-go shake like Splenda’s Diabetes Care Shakes
• Low-fat microwave popcorn
• A cheese stick and 100 calorie pack of nuts.

You can work with a Registered Dietitian Nutritionist to create a personalized strategy for how to include snacks into your diabetes meal plan. A good general guideline is to keep snacks under 150 calories and 15 grams of carbohydrate for adults with type 2 diabetes. Children with type 1 diabetes need additional calories for growth and development, which should be considered when creating a meal plan and choosing snacks.

To get more nutrition and variety in your diet, seek out snack recipes that provide both good nutrition and good flavor, like the one below.

Cottage Cheese and Chive Stuffed Cherry Tomatoes

This snack is a great way to add extra veggies into your diet. It allows the flexibility to easily increase the serving size to match your meal plan’s target for carbohydrate and calories, if needed.

• Cook and prep time: 25 minutes
• Serving Size: 4 tomatoes
• Servings Per Recipe: 8
• Carbohydrate: 5 gm
• Other nutrition info: Protein: 8 gm, Fiber: 1 gm, Calories: 60

Get this dietitian-approved recipe here: Cottage Cheese and Chive Stuffed Cherry Tomatoes

Diabetes Meal Plan: Dessert Ideas

Desserts can be worked into a meal plan for diabetes, and they don’t have to be “sugar free.” Desserts labeled as sugar free often have the same amount of carbohydrate as a regular dessert but may contain even more unhealthy fat.

The key to working dessert into a meal plan for diabetes is to double check the portion size so that you count the carbohydrate content correctly. With this approach, you do not need to eliminate your favorite treats — just be sure to choose a portion size that is appropriate for your carbohydrate goals.

Below is a dessert recipe to help you get started.

Ice Cream Cake

Customize this frozen treat with your choice of no-sugar-added, light ice cream. Enjoy!

• Prep and cook time: 4 hours (3 ½ hours for chilling)
• Serving Size: 1/16 of the cake
• Servings per recipe: 16
• Carbohydrate: 15 grams
• Other nutrition info: Protein: 2 gm, Fiber: 1 gm, Calories: 118

Get this dietitian-approved recipe here: Ice Cream Cake

5 Quick Tips for Healthy Diabetes Meal Planning

1. Take 30 minutes each week to plan your meals and make your grocery list.
2. Keep your pantry stocked with foods you need, including healthy freezer foods.
3. Short on time? Try online shopping through Amazon Fresh or other home delivery services.
4. Keep an eye out for healthy recipes to try to add more variety to your diet.
5. Remember, there are no “good” or “bad” foods. You can work your favorite foods into a healthy meal plan for diabetes.

Creating a diabetes diet plan is key to maintaining healthy eating habits as part of your overall diabetes care plan. You can work with a Registered Dietitian Nutritionist to come up with carbohydrate goals for each meal, while incorporating a variety of your favorite meals. Be sure to prepare for days that you may be in a pinch for time by having easy, on-the-go healthy meal options. By taking time each week to think ahead and prepare your meals according to your diabetes diet plan, you’ll be on your way to healthier eating.

Chicken paprikash

Famous Hungarian dish. Meat that can be used for paprikash does not have to be chicken. You can take, for example, veal or lamb. But paprikash cannot be cooked without sour cream and paprika – this is the same essential element of the recipe as mayonnaise for Olivier salad or flour for pancakes. I tried paprikash from chicken on guests who praised not so much the meat (the chicken fillet tasted of a good chicken fillet), but the sauce that was formed in a saucepan with paprikash.And indeed, the dish was a plus. And please yourself and surprise the guests.

Chicken paprikash

• General \ asset cooking time:
  30 minutes \ 20 minutes
• Calories (100g):
  95 kcal

How to make chicken paprikash

Ingredients:

Ingredients for chicken paprikash

• Chicken fillet – 2 large
• Tomato – 2 pieces
• Bulgarian pepper – 1 pc.
• Bow – 1 pc.
• Sour cream – 1 ½ cup
• Paprika – 2 tbsp ..
• Flour – 1 tablespoon
• Vegetable oil – for frying
• Salt, spices – to taste

Preparation:

Fry finely chopped onion in a preheated pan with oil (until transparent). Remove skillet from heat, add paprika and stir.

Cut the fillet into cubes and add to the onion and paprika. Fry over medium heat for about 5 minutes.

Add flour to sour cream, stir and add to a frying pan. Simmer all together for 5 minutes.

While the meat is stewing in sour cream, chop the peppers and tomatoes. Add vegetables to meat, salt and simmer for about five minutes (I love when vegetables retain a light crunch).

Remove chicken paprikash from heat and serve hot. Bon appetit!

90,000 ideas for a tasty and healthy diet for the week

Diabetes mellitus is a way of life and nutrition is a huge part of it.Particularly when we talk about type 2 diabetes. Compliance with a diet in this case is a guarantee that most of the consequences and complications will bypass you. We publish a sample menu for the week. How much it suits you personally, check with your doctor.

You will find dairy products on this menu. Please note that this refers to foods with a reduced fat content. If sour cream, then 10%. Cheese – 17%. Milk – 1.5% fat. It should also be remembered that with diabetes it is better not to eat fried foods, so all dishes involve other methods of heat treatment: boiling, stewing or baking in the oven.In addition, in case of illness, it is recommended to give up the use of sugar. Therefore, all drinks and desserts from this menu should also be prepared without adding it.

Monday

First breakfast: Couscous with pumpkin and cranberries. A mug of chicory.

Snack: Medium-sized apple, dried with poppy seeds, a glass of tea.

Lunch: Fresh vegetable salad with pumpkin seeds. Borsch. Steamed veal cutlet. Cauliflower garnish.A slice of whole grain bread.

Afternoon snack: Fruit jelly, cottage cheese, a glass of cranberry juice.

Dinner: Stew with tomatoes and courgettes.

Second supper: A glass of kefir.

Tuesday

First breakfast: Omelet of two whites and 1 yolk. Veal sandwich. Small tomato. Tea or carob.

Snack: Natural yoghurt with chia seeds.

Lunch: Mushroom puree soup.Baked chicken breast with pumpkin garnish. Slice of bread.

Snack: Half grapefruit and natural yogurt.

Dinner: Boiled broccoli with sour cream, pangasius fillet.

Second supper: A glass of kefir and a baked apple.

Wednesday

First breakfast: Stewed cabbage rolls with sour cream. A piece of bread and a glass of tea or coffee.

Snack: Vanilla croutons and a glass of berry compote.

Lunch: Cold yogurt soup. Pasta with stewed fish.

Afternoon snack: Celery salad with mustard and walnuts.

Dinner: Low-fat cottage cheese casserole. Rosehip decoction.

Second supper: A glass of kefir or fruit tea without sugar.

Thursday

First breakfast: Barley porridge with milk, boiled egg.

Snack: Cottage cheese, half a pear.Tea without sugar.

Lunch: Pickle bowl. Stewed vegetables with meat, no potatoes. Slice of bread.

Afternoon snack: Milk tea without sugar and one oatmeal cookie.

Dinner: Baked chicken or fish garnished with boiled green beans.

Second supper: Apple or kefir.

Friday

First breakfast: Millet porridge with pumpkin.

Snack: Cheese sandwich.A glass of carob with milk.

Lunch: Tomato puree soup, homemade minced chicken sausages with white cabbage salad.

Afternoon snack: Fresh berries.

Dinner: Stewed squid with vegetables, a slice of bread.

Second supper: A glass of kefir.

Saturday

First breakfast: Lightly salted salmon, hard egg, a slice of bread and fresh cucumber. Tea without sugar.

Snack: Cheesecakes with fresh berries.

Lunch: Borsch with a slice of bread. Cabbage cutlets with minced meat.

Afternoon snack: Curd pate with radish. A couple of crispbreads.

Dinner: Young canned peas. Boiled turkey fillet. Stewed eggplant with tomatoes.

Second supper: A glass of kefir and a baked apple.

Sunday

First breakfast: Buckwheat porridge on the water.Tea and a slice of ham.

Snack: Vanilla crouton with rosehip broth and orange.

Lunch: Portion of fresh cabbage soup with mushrooms, sour cream and a slice of bread. Steamed beef cutlet with zucchini.

Afternoon snack: Cottage cheese and 4 plums.

Dinner: Pink salmon garnished with spinach with balsamic vinegar and stewed zucchini.

Second dinner: Natural yoghurt with goji berries.

Let us remind you that this is only a rough menu for a week. Listen to your body and independently adjust the number of meals and their sequence. And most importantly – eat with pleasure, only in this case the food will go for the future.

weekly menu. Foods for diabetes

What foods should not be eaten with type 2 diabetes? How to make a menu for every day with diabetes, suspected diabetes or obesity? Endocrinologist Olga Demicheva tells about nutrition in type 2 diabetes, which is an important component of treatment, in the book “It’s Time to Treat Correctly”.

Unlike type 1 diabetes mellitus (T1DM), as a rule, there is no bright debut accompanied by thirst, profuse urination, weight loss, severe weakness in type 2 diabetes mellitus (T2DM). Usually, the disease is practically asymptomatic for several years, so more than half of the patients with diabetes mellitus in the world are unaware of their illness. And they do not find out about it either until the first complications appear, or until the accidental detection of an increased level of glucose in the blood.

After a thorough survey of patients with newly diagnosed diabetes, it is possible to find out that in recent months (years) they have noted rapid fatigue, a slight decrease in muscle strength, a tendency to urinate at night; in addition, women may be concerned about itching in the perineum, and men – erectile dysfunction. But all these symptoms are often not considered by patients as a reason to see a doctor.

The criteria for diagnosing T2DM based on blood glucose analysis do not differ from those in T1DM, but age over 40 years, the presence of visceral obesity, meager symptoms of diabetes and normal (and sometimes moderately elevated) levels of intrinsic insulin make it possible to confidently distinguish T2DM from T1DM.

The main thing is not to starve! Nutrition for type 2 diabetes mellitus

The diet of a patient with type 2 diabetes should ensure the normalization of body weight, not cause hyper- and hypoglycemia, and reduce the risks of atherosclerosis and arterial hypertension.

Meals should be frequent, fractional, small portions (usually 3 main meals and 2-3 intermediate meals) with a daily caloric content of about 1500 kcal. The last meal is taken 40-60 minutes before bedtime.

Nutritional basis – complex carbohydrates with a low glycemic index (GI) , i.e.e. slowly increasing blood glucose levels; they should be up to 50-60% of the nutritional value.

Most confectionery products, sweet drinks, baked goods, small cereals have a high GI; they should be eliminated or minimized. Low GI have whole grains, vegetables, fruits, rich in dietary fiber.

The total amount of fat should not exceed 30% of the total calories, saturated fat – 10%. It is easy to distinguish saturated fats from unsaturated fats: unsaturated fats are liquid at room temperature, and saturated fats are solid, they can be cut with a knife and spread on bread.

Each meal should contain an adequate amount of protein to stabilize glycemia and ensure satiety. It is recommended to eat fish at least 2 times a week. Vegetables and fruits should be present in the diet at least 5 times a day. Sweet fruits (grapes, figs, bananas, dates, melon) should be limited.

Fasting in diabetes mellitus is contraindicated, as it is severe stress and with existing metabolic disorders can lead to acute vascular complications, depression, breakdown in “food binge”.

Do not overfill food. Try to keep the amount of table salt not exceeding 5 g per day (1 teaspoon).

Alcohol , as a source of “empty calories”, appetite stimulant, glycemic destabilizer, should be excluded from the diet or minimized. If it is impossible to refuse alcohol, preference should be given to dry red wine. Try to limit alcohol to one dose per day for women or two for men (1 dose = 360 ml of beer = 150 ml of wine = 45 ml of spirits).

The use of antioxidants (vitamins E, C, carotene) is not recommended , as there is currently no evidence base on their use, but there is a possibility of long-term adverse effects.

It is recommended to keep a food diary, where you record what and in what quantity, when and why was eaten and drunk.

It is important to stop smoking to reduce the risk of cardiovascular and oncological complications.

It should be noted that 2-3 weeks after smoking cessation, the function of olfactory receptors is restored, which are partially suppressed in smokers.As a result, it is possible to increase the appetite by “enhancing” the aromas of the food. This fact requires special self-control to avoid overeating.

This is what the “nutritional pyramid” looks like in T2DM.

Menu for the week for type 2 diabetes

It is recommended to exclude simple carbohydrates from the diet: sugar (including fructose), confectionery (cakes, sweets, sweet buns, gingerbread, ice cream, cookies), honey, jam, fruit juices, etc. All these products sharply increase blood sugar levels and contribute to the development of obesity.In addition, to reduce the risk of atherosclerosis, which rapidly progresses in T2DM, it is recommended to exclude animal fats: fatty meat, lard, butter, sour cream, fatty cottage cheese, cheese, etc.

The consumption of vegetable fats and fatty fish should be reduced: although they do not increase the risk of atherosclerosis, they contribute to the progression of obesity. In T2DM, obesity is a serious problem complicating the course of the disease. If additional nutritional advice is needed, for example, related to impaired renal function or an increased risk of gout, these points should be discussed by the attending physician.

	I breakfast (immediately after awakening – )	II breakfast	Lunch	Afternoon snack	Dinner	Late dinner (for 30-60 min. up to night sleep)
Mon	Oatmeal porridge in water without butter and sugar or grain bread with skimmed cottage cheese. Coffee or tea without sugar. *	Tomato juice with biscuits.	Salad from fresh cabbage (cucumbers, tomatoes) with lemon juice. Vegetable soup. Bread. Fish with rice. Mineral water is .	Apple, unsweetened biscuits, tea without sugar. *	Vinaigrette. Lean beef with poppy seeds – rons from durum wheat. Tea without sugar.	Buckwheat – porridge without oil (3-4 hundred – spoons) or grain bread. A glass of 1% kefir.
W	Cabbage – ton cutlets, grain bread.Coffee (tea) without sugar. *	Non-fat drinking yoghurt with biscuits.	Salad with fresh cabbage (cucumbers, tomatoes, paprika – ) with lemon juice. Tomato soup. Bread. Chicken breast with vegetable stew. Mineral water is .	Peach, unsweetened biscuit.	Pickles. Veal with buckwheat – neva porridge. Tea without sugar.	Oat flakes with a glass of milk or 1% kefir.
Wed	Soft-boiled egg.Potatoes baked in the oven (2 pcs.). Coffee (tea) without sugar. *	Apple.	Greek salad. Lenten borscht. Grain bread. Minced meat – peppers (with beef and rice). Mineral water is .	Rusks from grain bread with fruit juice. *	Turkey breast with cauliflower. Tea without sugar.	Muesli with kan of 1% kefir or milk.
Thu	Syrniki with jam on xylitol.Coffee (tea) without sugar. *	Vegetable juice with unsweetened cookies.	Fresh cucumber salad with lemon juice. Lean cabbage soup. Grain bread. Bakla – jans with meat. Mineral water is .	100 g cherries	Wine – grit, chicken cutlets (steam). Tea without sugar.	2 pieces of any bread. A glass of 1% kefir or milk.
Fri	Millet porridge on water without butter and sugar or grain bread with skimmed cottage cheese (feta cheese).Coffee (tea) without sugar. *	Berry Uzvar with biscuits.	Sauerkraut salad. Noodles soup – left in chicken broth. Bread. Chicken breast with rice. Mineral water is .	Pear, unsweetened biscuit.	Fresh cabbage salad. Lean fish with baked potatoes. Tea without sugar.	Buckwheat – porridge without oil (3-4 tablespoons – spoons). Sta – kan 1% kefir or ayran.
Sat	Omelet from one egg.Grain bread with feta cheese. Coffee with milk without sugar or tea.	Dehydrated yoghurt without sugar. Unsweetened cookies.	Tomato and onion salad, 1 teaspoon of olive oil – oil, salt. Solyanka soup with lean broth. Bread. Veal with vegetables. Mineral water is .	Watermelon (1 slice).	Veal cutlets with lentils. Fresh vegetables. Unsweetened tea with marma- fret on xylitol.	Cereals. A glass of 1% kefir.
Sun	Barley porridge. Low-fat cottage cheese. Coffee with milk without sugar or tea.	Green peas with 1 slice of any bread.	Bakla – jans with garlic (low fat). Chicken noodle soup. Bread. Chicken offal with buckwheat – neva porridge and vegetables. Mineral water is .	Oven baked apple or beetroot slices (no sugar).	Low-fat fish with rice. Tomatoes, cucumbers, herbs.	Sugar-free oat flakes with fermented baked milk.

* with sweetener

Physical activity with type 2 diabetes

Low physical activity (physical inactivity) is the mortal enemy of civilized mankind. Regular physical activity is important for treating obesity, reducing hyperglycemia, normalizing blood pressure, and preventing coronary heart disease.

In T2DM, the fight against hypodynamia is especially important. The fact is that with physical inactivity, the muscles stop actively using glucose, and it is stored in the form of fat.The more fat accumulates, the lower the insulin sensitivity of the cells. It has been proven that insulin resistance can be found in 25% of people leading a sedentary lifestyle.

By itself, regular muscle activity leads to metabolic changes that reduce insulin resistance. To achieve a therapeutic effect, it is enough to practice daily 30-minute vigorous walking or 3–4 times a week to run for 20–30 minutes, preferably 1–1.5 hours after eating, which helps to reduce insulin resistance and better glycemic control.

You can conduct an independent “experiment” using a household glucometer, and observe how the glycemia decreases after 15 minutes of physical activity.

90,000 “Proper nutrition for diabetes mellitus for every day” – Yandex.Q

Diabetes mellitus is a disease of the endocrine system associated with a lack of insulin in the body.

As a result, the blood glucose content increases, which leads to metabolic disorders and gradual damage to almost all functional systems in the human body.The disease is divided into type 1 and type 2 diabetes.

Today, the issues of nutrition and diet in diabetes mellitus of any type is an extremely serious topic that is raised by each patient after receiving a diagnosis of the disease.

In general, proper nutrition in diabetes should be observed every day, since without a diet, a person’s health will deteriorate.

Tips for lowering blood sugar

Diet is necessary for patients with diabetes of any type, but dietary recommendations differ in type I and II diabetes.In the latter case, dietary reduction in excess body weight may be the only therapeutic measure.

The type of diabetes mellitus is determined by the endocrinologist who treats you.

1. In type 1 diabetes: proper nutrition is a necessary background for insulin therapy. If you do not pay attention to it, all efforts to lower blood sugar will be in vain: this indicator does not stabilize, and this affects the state of the vessels of all organs and systems.
2. Type 2 diabetes: does not always need drug therapy. First, the patient is recommended a diet that will help reduce weight. With good dynamics, in this case, drugs may not be required at all.

General Tips to Help Reduce Blood Sugar Levels:

1. Reduce your consumption of soft drinks, lemonade and juices. With regular consumption of sweetened beverages, the risk of developing diabetes increases by about 15%. Reduce the amount of cream and sweeteners when drinking tea and coffee.
2. Try to choose unsweetened foods such as unsweetened iced tea, yogurt, or unsweetened oatmeal. You can sweeten your food to your liking. Most likely, you will add much less sugar to your food than the manufacturer.
3. Replace your favorite sweets with healthier foods. Instead of ice cream, crush frozen bananas and beat the mixture with a mixer for a great dessert. Instead of your favorite milk chocolate, it is better to eat a piece of dark chocolate.

It is especially important to follow a diet in case of mild diabetes, as it is practically the main method of treatment.

Differences in diet for type 1 and type 2 diabetes

For patients with type 1 diabetes mellitus, a low-calorie diet (25–30 kcal per 1 kg of body weight) is required to prevent late complications of the disease. In this case, the diet is extremely important, it must be strictly observed. The main thing to look for when composing a diet is the balance of proteins, fats and carbohydrates.

Patients with type 2 diabetes are prescribed a subcaloric diet (the daily energy value of food is 1600–1800 kcal). On such a diet, patients should lose about 300-400 g of body weight per week. In the presence of a strong overweight, the daily amount of calories is reduced according to the percentage of excess body weight to 15-17 kcal per 1 kg.

Nutrition Basics

In each individual case, the doctor prescribes a special diet for a patient with diabetes mellitus, which must be adhered to in order to maintain the body in normal conditions.

Starting to eat right, follow simple rules every day:

1. It is necessary to eat during the day 5-6 times in small portions (every 2-3 hours).
2. The ratio of proteins, carbohydrates and fats must be balanced.
3. The volume of calories received from food should be equal to the patient’s energy consumption.
4. A person should receive proper nutrition: certain vegetables and fruits, cereals, dietary meat and fish, natural juices without added sugar, dairy products, soups.

The food of a patient with diabetes mellitus should be rich in vitamins, therefore it is useful to introduce vitamin carriers into the diet: baking yeast, brewer’s yeast, rosehip broth, SPP, dietary supplements.

Nutrition rules for diabetes mellitus for every day

For diabetes mellitus, the following foods can be consumed:

1. Bread – up to 200 grams per day, mainly black or special diabetic.
2. Cook soups with vegetable broth; use of weak meat and fish broths is permissible 1-2 times a week.
3. Meat and poultry dishes. With diabetes mellitus, it is allowed to eat boiled beef, chicken, as well as rabbit meat.
4. Vegetables and herbs. Potatoes, beets, carrots are recommended to be consumed no more than 200 grams per day. But other vegetables (cabbage, lettuce, radishes, cucumbers, zucchini, tomatoes) and greens (except spicy) can be consumed almost without restrictions raw and boiled, and occasionally baked.
5. Cereals, legumes, and pasta products should not be consumed often.If you decide to eat a plate of spaghetti, give up bread and other carbohydrate foods and dishes that day.
6. Eggs can be consumed no more than 2 pieces a day, adding to other dishes, boiled soft-boiled or in the form of an omelet.
7. Fruits and berries of sour and sweet-sour varieties (Antonovka apples, oranges, lemons, cranberries, red currants …) – up to 200-300 grams per day.
8. Milk – with the permission of a doctor, kefir, yogurt (only 1-2 glasses per day), cottage cheese (50-200 grams per day) in natural form or in the form of curds, cheese cakes and puddings.
9. Cottage cheese is recommended to be consumed daily, up to 100-200 grams per day in natural form or in the form of cottage cheese, cheese cakes, puddings, casseroles. Cottage cheese, as well as oat and buckwheat porridge, bran, rosehip improve fat metabolism and normalize liver function, prevent fatty changes in the liver.
10. Tea with milk, weak coffee, tomato juice, fruit and berry juices (total liquid with soup up to 5 glasses per day).

Carefully plan your menu every day and use only foods that are healthy and necessary in your case.

Banned products

The diet of patients with diabetes mellitus should be thought out, first of all, people who have been diagnosed with this disease need to refuse such products:

1. Sweets, chocolate, confectionery, pastries, preserves, honey, ice cream and other sweets;
2. Spicy, spicy, salty and smoked snacks and dishes, lamb and pork fat;
3. Pepper, mustard;
4. Alcoholic drinks;
5. Grapes, bananas, raisins;
6. Sugar is allowed only in small quantities with the permission of a doctor.

All foods for diabetes should be consumed on a schedule, and to control blood glucose, the daily menu should contain fiber.

Sample menu for the day

Observing a diet for type 2 diabetes mellitus, you can stick to a simple menu, alternating foods from among those allowed.

Example # 1:

1. Breakfast – oatmeal porridge, egg. Bread. Coffee.
2. Snack – natural yoghurt with berries.
3. Lunch – vegetable soup, chicken breast with salad (beetroot, onion and olive oil) and stewed cabbage. Bread. Compote.
4. Afternoon snack – low-fat cottage cheese. Tea.
5. Dinner – hake baked in sour cream, vegetable salad (cucumbers, tomatoes, herbs or any other seasonal vegetable) with vegetable oil. Bread. Cocoa.
6. Second dinner (a few hours before bedtime) – natural yogurt, baked apple.

Example # 2:

1. Breakfast: cottage cheese 150 gr, buckwheat or oatmeal 150 gr, black bread, unsweetened tea.
2. Second breakfast: unsweetened compote 250 ml.
3. Lunch: chicken broth 250 gr, boiled lean meat 75 gr, stewed cabbage – 100 gr, sugarless jelly – 100 gr, bread, mineral water 250 ml.
4. Afternoon snack – apple 1 pc.
5. Dinner: stewed vegetables 150 gr, meatballs 100 gr, cabbage schnitzel – 200 gr, bread, unsweetened rosehip broth.
6. Second supper: drinking yoghurt – 250 ml.

Example No. 3:

1. Breakfast: carrot and apple salad – 100 g, low-fat cottage cheese with milk – 150 g Bread with bran – 50 g Tea without sugar – 1 glass.Second breakfast: mineral water – 1 glass, apple.
2. Lunch: vegetable soup with soy – 200 g, meat goulash – 150 g, vegetable caviar – 50 g. Rye bread – 50 g. Tea with xylitol – 1 glass.
3. Afternoon snack: fruit salad – 100 g. Tea without sugar – 1 glass.
4. Dinner: fish schnitzel – 150 g, millet milk porridge – 150 g. Bread with bran – 50 g Tea without sugar – 1 glass. Second supper: kefir – 1 glass.

Remember: a diabetic patient should not be hungry. You should eat at the same time, but if a slight hunger occurs between main meals, you should definitely muffle it with a cup of tea or vegetables.But it should be just a light snack – overeating is dangerous for a diabetic.

Material provided

simptomy-lechenie.net

Principles of nutrition for type 2 diabetes and obesity

DOI: 10.18508 / 1090

At the moment when it comes to the principles of diet therapy, I often hear from my patients: “I already know everything.” Still, I insist that patients listen to me. This is due to the fact that usually information about nutrition is obtained from the Internet or television, much less often as a result of the “School for people with type 2 diabetes mellitus”.The Internet and TV are oversaturated with all kinds of dietary advice, which is usually given in fragmentary and haphazard manner. As a result, a huge mass of information settles in people’s heads, scattered and contradictory, which is impossible to follow. And it is convenient for those who disseminate this information, because as soon as a person is “lost” in the sea of ​​information, he can be thrown a “life buoy” in the form of a product that only needs to be bought and all problems will be solved. These are marketing technologies that not only draw money out of people, but also interfere with the work of conscientious doctors.As a result, people simply do not want to receive more information, as it becomes even more confusing. The purpose of this article is not to give new knowledge, but to systematize what we have and thereby turn chaos into a working system.

Carbohydrates

The main source of energy for humans is Carbohydrates (about 2/3 of the total diet), and let’s start with them. These substances serve as a priority source of energy for nourishing the brain, muscles and all other tissues in the body. That is, it is understood that they should always be available (in the blood, in the depot in the form of glycogen (liver and muscles)).However, their excess can lead to an increase in blood glucose levels, or to their conversion into adipose tissue and weight gain, which means you need to know which carbohydrates to choose and how much to eat.

The first group of carbohydrates is practically non-absorbable

They do not raise glucose levels in a way that we notice. This group includes

• Tomatoes
• Cucumbers
• Salad
• Cabbage
• Broccoli
• Zucchini
• All green leafy vegetables

These foods can be eaten indefinitely, without fear of high blood sugar or weight gain.

Second group

Carbohydrates that are absorbed and capable of increasing glucose levels, while they are divided according to the rate of absorption:

Very quickly absorbed

These are mono and disaccharides that begin to be absorbed in the oral cavity and have the ability to rapidly increase the concentration of blood glucose, so quickly that not a single antihyperglycemic drug, including insulin, is able to prevent this. Even if 2 hours after a meal, glycemia is within the target values, then before that the blood sugar concentration rose to high values.To avoid this, these foods are not worth eating. These products:

• Sugar
• Juice
• Sweet sparkling water
• Honey
• Grapes

In case of hypoglycemia (glucose meter less than 3.3 mmol / l), you need to eat 4 cuts of sugar OR drink 200 ml of juice, the rest Foods cannot raise sugar fast enough to avoid the effects of hypoglycemia

Fast Absorbed

These are foods that contain longer chains of carbohydrates that are absorbed in the intestines after being broken down by enzymes.Since the chains of carbohydrates are not very long, they break down rather quickly, hence the name of the group. Yet these foods can be in the diet up to 1/3 of the total amount of carbohydrates. These products are:

• All fruits
• Bananas. About them separately because each banana contains a lot of carbohydrates (about 2 XE (40 g)), which makes it possible to recommend their use only if it is the only source of carbohydrates, but not in any way in combination with other products.
• Potatoes.Typically, this product is perceived as a “normal” food, the basis of the diet. Prohibiting it from eating is wrong, but at the same time eating it is irrational, since it is quickly absorbed and you want to eat again very quickly, that is, you will experience hunger longer than if you eat slow carbohydrates instead, and this is a decrease in the quality of life, which is inappropriate …

Slowly absorbed

These are foods containing very long carbohydrate chains, so glucose rises extremely slowly and this process is well controlled with minimal doses of drugs.These foods should be in the diet in the amount of about 2/3 of all carbohydrates. These are:

• Pasta. Not boiled or hard varieties, so as not to boil over.
• Groats. In addition to fine grinding, such as corn and semolina.
• Bread. “Good”, which in translation from endocrinological means does not have a sweetish taste.
• Fig. If you don’t like him, then that’s good. If you love, then remember that it cannot be boiled down to a mushy consistency; accordingly, you should give preference to one that does not boil.

This food group alone (cooked pasta, cereals and rice without everything, and bread) will not add weight unless combined with the next food group.

Fats

These products have practically no useful properties, are absorbed in the intestines and can go directly into adipose tissue, from where they are rather difficult to mobilize (pull out). At the same time, these foods are evolutionarily related to taste for all of us. Even without knowing that the product contains fat, you can easily understand this: if a food product is very tasty (not to be confused with sweet), then this always means that it is fatty.This is undoubtedly a problem, since this group should not be eaten at all (this is simply irrational). For ease of perception, they can be divided into 2 groups:

Explicit

These are products that are fat or have an indication of fat content:

• Lard
• Any butter or vegetable oil (it is possible to use 1 tablespoon of olive oil per day as the only one for which there is at least some positive evidence)
• Dairy products.It is worth remembering that if the weight needs to be reduced or stopped growing, then you can either limit the amount of fat or reduce their fat content. The strictest restriction for dairy products less than 1.5%, cheese less than 17%, cottage cheese up to 0%
• Sour cream and mayonnaise should be excluded altogether, since they are not only fatty, but also cause appetite

Hidden fats

This group must be excluded, since the fat content cannot be limited and it is extremely high. These are the following products:

• Sausages (sausages, wieners, sausages).Contains up to 90% fat (according to the composition indicated on the package)
• Semi-finished products
• Fast food
• Nuts
• Seeds
• Caviar
• Eggs
• Baked goods
• Chocolate

0

93 Proteins 971 proteins

This group should be present in the diet in about 1/3 of the total eaten. These are the following products:

• Beef
• Veal (it contains more cholesterol than beef, which means that when cholesterol rises, beef is priority)
• Lean fish (usually synonyms “cheap”, “dry”, “tasteless”, such fish need to be able to cook)
• Breast of any poultry without skin
• Rabbit slaughtered for up to 3 months
• Seafood (contains cholesterol, you should not eat them when it rises)

Fatty proteins

This group of products should be excluded

• Pork
• Lamb
• Fatty fish (“tasty”, “juicy”, “expensive”)
• Poultry (except for breasts that are higher)

8 food groups you can safely eat 4 food groups and 1 more with caution.Thus, most of the products can and should be eaten. These are the principles of diet therapy, that is, they are needed for you to understand which foods should not be eaten or which should be discarded in the first place if weight is gaining or you need to reduce it, as well as which foods are the first to increase blood sugar.

In order to have a complete picture, you need to learn 2 more blocks of information:

Cooking method

Unlike food products, where there are various assumptions, the cooking method should always be recommended

• Frying on oil (it’s impossible to dose oil and it’s not even worth arguing, just be aware of this and do not use this method at all)

You can

• Bake
• Boil
• Steam
• Cook on charcoal

Mode food

Breakfast

• The main meal, in which you should definitely eat the recommended carbohydrates and protein (for example, porridge with a cutlet).It is permissible to eat something else that you really want, but not worth it)

Lunch

• Also should consist of the recommended carbohydrates and proteins, but their volume should be less than in breakfast, and the residual volume is replaced by vegetables

Dinner

• Eat at any time as long as you eat only the recommended protein and vegetables. Such a dinner allows you to lie down in the evening without feeling hungry, and in the morning to get up from hunger and with appetite for a normal breakfast.
• Adaptation time for switching to such a diet from 7 to 10 days if desired

As you can see, additional “fashionable” foods are not included in the principles of diet therapy, it consists of ordinary products, and is aimed at enabling you to understand and decide for yourself which products to choose.If you have any questions, then you can keep a food diary for some time and come to the endocrinologist to see what you did not take into account. The main thing when keeping a food diary is honesty, you should write down absolutely everything that gets into your mouth, some of the problems will be solved simply by self-reviewing your records, and some by a specialist.

Video version:

Diabetes mellitus diet | Sanatorium Gorny

Diabetes mellitus is a disease associated with a lack of insulin production by the pancreas or a violation of its recognition by receptors.Depending on the cause of the disease, diabetes mellitus (DM) is divided into type 1 diabetes and type 2 diabetes.

In addition to drug therapy for diabetes mellitus of any type, it is necessary to follow a diet.

General rules. Duration of the diet.

Nutrition for diabetes mellitus is the most important component of treatment. In milder diabetes, sometimes diet alone is enough to reach your target blood glucose level. In more severe cases, drug therapy (oral hypoglycemic drugs, insulin) comes to the rescue.

General dietary rules for diabetes mellitus:

• Meals should be frequent and fractional (5-6 times a day), in small portions. This will help avoid large spikes in blood glucose levels.

• Meals should be taken at the same hours. The same applies to taking antidiabetic drugs and insulin injections.

• Strict diets and hunger strikes are prohibited

• Preferred cooking methods such as: stewing, boiling, steaming and baking

• Digestible carbohydrates (sugar, honey, confectionery, jam, baked goods, made from white flour) should be excluded from food.

• Food should contain a lot of fiber, since these carbohydrates are absorbed more slowly and do not increase blood sugar as sharply.

• Limit the consumption of animal fats (butter, lard, fatty meats).

• It is desirable that the calorie intake of food and the amount of carbohydrates be approximately the same on different days, this is especially important when selecting the dose of insulin.

Nutrition for type 1 diabetes:

In type 1 diabetes, it is strictly forbidden to eat simple carbohydrates. These are sugar, honey, flour, chocolate. When eating these products, a person’s blood sugar level rises sharply. When drawing up the menu, you need to take into account the calorie content of products and give preference to low-calorie ones. Food should be eaten often, but in small portions, 5-6 meals a day. The basis of the diet should be protein foods, fruits and vegetables.

Type 2 diabetes nutrition:

With type 2 diabetes, it is recommended to normalize weight and control blood sugar levels.

With this diet for diabetes mellitus, it is necessary to completely abandon simple carbohydrates (sweets, pastries), from sweet fruits (apricots, banana, grapes, cherries, pineapple, watermelon, melon).

You can only eat foods that have a low glycemic index.

Types of diets for different types of diabetes:

With diabetes mellitus, diet number 9 is recommended.

What can be done with diabetes mellitus? List of approved products.

In the diet of diabetes mellitus, it is necessary to choose foods with a low glycemic index.

VEGETABLES: Tomatoes, cucumbers, cabbage, zucchini, green beans.
FRUITS AND BERRIES: Cherries, cranberries, lingonberries, pears, apples.
Porridge: Barley, rice, oatmeal, buckwheat.
MEAT: Rabbit, turkey, veal.
FISH: River fish of low-fat varieties.

What is not allowed in case of diabetes mellitus? List of fully or partially limited products.

DAIRY PRODUCTS: Kefir, milk.
VEGETABLES: Beets, carrots, potatoes.
KRUPA: Wheat, semolina.
FRUITS AND BERRIES: Watermelon, grapes, bananas, raspberries, raisins, melon, kiwi.
MEAT PRODUCTS: Sausage, sausages, pork, fatty meats, first meat broths.
SUGAR-CONTAINING PRODUCTS: Sweets, chocolate, sweet pastries, sugar.

Diabetes mellitus nutrition menu (Diet)

Diet is very important in the treatment of diabetes mellitus. If you follow the diet, you can avoid unpleasant relapses. Meals should be fractional, 5-6 times a day. If you are overweight, it is necessary to reduce the total daily calorie content of meals.

Diet recipes for diabetes.

Sample menu for a day with diabetes mellitus:

Breakfast: Buckwheat porridge on the water.Baked apple. Unsweetened tea.

Second breakfast: Cheesecakes made from low-fat cottage cheese. Rosehip decoction.

Lunch: Fish soup. Steam cutlet with vegetables. Kissel.

Afternoon snack: Fruit salad.

Dinner: Lazy stuffed cabbage rolls. Unsweetened tea.

Comments by nutritionists. Pros and cons of dieting.

Adherence to the diet and diet in diabetes mellitus avoids an unwanted rise in blood sugar levels.

“Choosing the right sanatorium is a significant step towards maintaining and improving health. Gorny is a resort complex that combines the experience and knowledge of Russian and Soviet balneology. The presence of modern medical equipment and innovative installations, the professionalism of the staff and love for their work will serve as a guarantee for the prolongation of longevity ”- chief physician of the sanatorium Karaulov Alexander Olegovich.

permitted and prohibited foods for diabetes

Diet for type 1 diabetes

The treatment of type 1 diabetes mellitus – an insulin-dependent type – is based on well-chosen insulin therapy.The main goal of the doctor is to select the right combination of the necessary pharmaceuticals and a therapeutic diet for diabetes mellitus.

This is necessary to minimize fluctuations in blood glucose and the risk of possible complications. However, the type 1 diabetes diet is far from being of secondary importance. It should be drawn up only by a doctor, because this type of diabetes is the most dangerous, and the treatment mainly comes down to medicinal – the injection of insulin.

For the most accurate calculation of the insulin dose and the amount of food eaten, a special system of “Bread Units” (XE) has been developed.According to this system, one XE is equal to 10-12 grams of carbohydrates. For understanding, one XE will be the equivalent of one slice of bread or one medium orange. In general, there are tables for calculating XE for food products.

Thus, the diet for type 1 diabetes, basically comes down only to correctly calculate the content of bread units or carbohydrates in foods.

In other words, the diet for this type of diabetes, for a person with normal weight and correct insulin therapy, is not what to eat, but how much.