Having diabetes does not mean that all food is off limits or that food must be bland or unflavored. It is more about the portion size and knowing how much of each food can be consumed at a time and putting a menu together that keeps the foods balanced to help control the diabetes.
First, here is a breakdown of a basic diabetic meal. Knowing these basics, means creating a menu within these parameters. But, a diabetic meal does not have to be identical each time.
-1 serving of protein or 3 ounces of lean meat, chicken or fish.
-1 serving of bread, such as a roll or a 1/2 cup of pasta can be used.
-1 cup of dairy, such a milk or cheese.
-1 cup of vegetables or a small salad.
-1/2 cup of fruit.
A small amount of unsaturated fat, such as dressing for a salad or butter for a roll. Foods high in sugar should not be consumed. Also, these portions may vary depending on individual needs and the type of diabetes a person has. However, these portions are a good starting point to create diabetic menus from.
Here are a few recipes that can be added to a diabetic menu, that family and friends may enjoy also.
-2 slices of toast with a spoonful of peanut butter on each and a banana. 1 glass of milk.
-Egg whites, 1 cup of oatmeal (add margarine if desired), walnuts and a sprinkle of cinnamon. 1 glass of milk.
-2 ounce bran muffin, 1/2 cup of blueberries, 1 cup milk.
-3/4 cup of bran cereal, 1 cup of strawberries on top, 1 glass of milk.
-1 cup of vegetable soup, 5 crackers, a sandwich with an ounce of turkey, an ounce of low-fat cottage cheese and a small apple.
-An ounce of ham, with lettuce and tomato, on wheat bread, 1 cup of chicken noodle soup, a small apple. 1 glass of milk or substitute with 1 glass of iced tea.
-2 ounces of turkey on wheat bread, with lettuce and tomato, dressing for the sandwich, a small orange, 1/2 cup of yogurt.
-1/2 cup of low fat cottage cheese, a cup of chicken noodle soup, celery sticks, 6 crackers, sugar free Jello.
-small spinach salad with 2 tablespoons of dressing, a small pita bread, 2 ounces of turkey, lettuce and tomato, 1 small orange, 1 glass of milk.
-6 ounces of white fish, a mixed green salad with 2 tablespoons of dressing, a dinner roll, 1/2 cup of fruit.
-1/4 pound of cooked shrimp, 3/4 cup of wheat pasta, 1/2 cup of black beans, 1 cup of broccoli.
-3 ounce sautéed chicken breast, only use 1 tablespoon of olive oil to cook the chicken, 1 cup of vegetables, 2/3 cups brown rice, 1 glass of milk.
-4 ounces of chicken breast, 2/3 cups brown rice, 1/2 cup of carrots, 1 dinner roll with margarine if desired, small salad with 2 tablespoons of dressing, 1 small slice of angel food cake.
-a small banana
-20 almonds, with 1 cup of tea or coffee
-an ounce of string cheese, with a small piece of fruit
-1/2 cup of sugar free pudding
-3 cups of light popcorn
-1/2 cup of unsweetened applesauce, add 2 teaspoons of walnuts if desired
-1 cup milk and 2 fig cookies
-12 green or red grapes, with a 1/2 cup of cottage cheese
-1/4 cup of sunflower seeds, with 6 ounces of low fat yogurt
-16 tortilla chips with salsa
The menus can be combined differently daily to create numerous meals. Also, remember that there are numerous products at the store that are made specifically for diabetic diets and meal plans.