Diabetic Meal Planner

For diabetics, besides a healthy lifestyle, diet plays very important role, as far as controlling blood sugar levels is concerned. Diet rich in fiber is very essential, whole grains (for carbohydrates needs) should be coupled with a high consumption of fresh fruits and vegetables. Saturated fats (from animal products) and too much sugar-rich foods should also be avoided. For protein source, soy protein, poultry, and fish should be eaten over meat. Adequate water intake should also be taken into consideration since dehydration can raise blood sugar levels. Besides diet, getting to and staying at a healthy body weight, not smoking, exercising regularly, taking your medicines regularly and religiously, and taking regular blood sugar measurements, also play important role in maintaining healthy blood sugar levels.

Here is a healthy and easy to cook diet plan for diabetes. The key is to increase the servings of fruits and vegetables, and at the same time cutting down on simple carbohydrates, sugar and saturated fat.

Breakfast:

Have 1/2 grapefruit, cereal with 1 cup skim milk or 1/2 cup cooked oatmeal with 1 cup skim milk and 1 small peach or 1/2 cup oatmeal with 1 cup skim milk and 2 tablespoons raisins.

Mid-morning snack:

Have 2 small tangerines or 1 cup plain fat-free yogurt or 2 whole kiwis.

Lunch:

Have salad containing lettuce, tomato, cucumbers, onions, red pepper, topped with 1 ounce turkey, 1 hard-cooked egg, 1 ounce low-fat cheddar cheese with 4 crisp whole-wheat bread sticks.

Or Omelet of 1/2 cup egg substitute and 1 ounce low-fat cheese, chopped vegetables, baked potatoes with onions, 2 slices rye toast.

Or 1 cup vegetable soup, 3 ounces tuna, 2 slices of whole-wheat bread, lettuce, tomato, cucumbers, onion with 2 tablespoons reduced-fat mayonnaise.

Mid-afternoon snack:

Have 1 cup light yogurt with 12 fresh blueberries or 6 cashew nuts and small apple or 3 cups low-fat microwave popcorn and 1 cup gooseberry juice (reduced sugar).

Evening snack:

1 cup strawberries, topped with yogurt (1 fruit) or 1/2 cup crushed pineapple with 1 cup non-fat light yogurt, or 2 small plums and glass of skim milk.

Dinner:

Have 1/2 chicken breast (3 ounces) grilled or baked, with garlic and ginger sauce, large baked potato with 3 tablespoons low-fat sour cream, 1 cup green beans.

Or Roast turkey breast (3 ounces), a salad, 1/2 cup broccoli, 1/2 cup stir fry bitter gourd and tomatoes.

Or 1 grilled fish with 1/2 cup steamed spinach, roasted onion, carrots, zucchini and red pepper strips and large slice of whole-grain bread.

Sources:

Author- Diabetic Diet for Diabetes
Page Title - Diabetic Diet Plan and Food Guide
Site Title - Diabetic Diet Sample Plan, Meal Menus and Recipes