Posts Tagged ‘ diabetic meals ’

Diabetic Diet Meal Plan

Complete Wade Place SettingOne of the most effective ways to combat high levels of sugar in the blood is by utilizing a diabetic diet meal plan. Nowadays, millions of people all over the world already witnessed the power of this method in managing or somehow “reversing” the progress of diabetes. In this chapter, we will teach you the right food to be included in your diabetic diet meal plan.

Foods to Include in your Diabetic diet and meal plans

Here we will show you various foods that you can include in making the diet plan, which were effective in bringing success to many diabetics worldwide.

* Fish – You should include this in your diabetic meals plan because the meat of fish is rich in protein and omega oil which are important in maintaining healthier body. Omega oil has the ability to combat cancer cells from growing, and it can be used as well to fight certain infections or disease. On the other hand, amino acid like protein is needed to “repair” and rejuvenate worn and damaged cells.

* Vegetables – Our body needs a continuous supply of vitamins and minerals. This is essential to maintain the “equilibrium” in the body. If a person has deficiency in vitamins and minerals, various diseases may occur that can worsen their condition.

* Oats – Fiber present in oats is needed for a healthy digestive system, and should be included in your meals for diabetics. One benefit of a healthy system is normal or regular “bowel movement.” This is the only way that our body eliminates the waste products and the harmful materials in our system; and whenever this function is impaired, it can greatly affect the overall process of the body.

* Fruits – When choosing fruits to include in your diabetic meal plans, you should go with fruits that are not too sweet so that it won’t elevate you’re blood-sugar levels. Some of these fruits are:

  • AppleDiabetic Diet Meal Plan
  • Cantaloupe
  • Pineapple
  • Coconut
  • Blueberry
  • Kiwi-fruit
  • Mulberry
  • Tangelo
  • Peach
  • Lemon

These are only some of the ways that you can try when making a diabetic diet sample plan.

However, we still advise you to seek professional advised before you start your own diabetic diet meal plan to be sure of the outcome of your diabetic diet meal plan.

Typefreediabetes offers a full line of diabetes supplies, including; diabetes shoes, durable diabetes medical equipment, and Body Fat Scales and facts about diabetes. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

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The Truth about Fast Foods Mythbusters for Diabetes

Although we don’t recommend people with diabetes eat at fast food restaurants, diabetics need to understand the caloric & curb value of the food we eat in fast food restaurants. Here are few tips on how to eat healthy in fast food restaurants.

1. Chicken nuggets = Protein

Chicken nuggets are a poor choice for diabetics looking to add protein to their diabetic breakfast. In fact, not only are chicken nuggets often fried and loaded with grease, but they also contain high amounts of corn starch when they are made at most fast food establishments.

Chicken Nuggets

Therefore, by eating chicken nuggets, you are overloading your system with saturated fat and you are taking in a product that your body cannot process (the body does not process corn starch, so it turns to fat.)

Instead of chicken nuggets, ask for a grilled chicken sandwich. Make sure to specify that you want grilled chicken rather than fried chicken. Remove the bread and other condiments from the sandwich and enjoy the chicken on its own.

Keep in mind that most fast food condiments, such as ketchup, are loaded with refined sugar, so avoided them and keep your blood sugar under your control.

2. Smoothies are always a healthy diabetes meal plans option

Not all smoothies are healthy. When it comes to creating a smoothie, there are a variety of recipes that restaurants follow. Some restaurants use sugar-rich powders and juices for flavor, whereas others use natural fruits and vegetables to make their smoothies vitamin-rich. Make sure that the ingredients are all natural when you order a smoothie…and that the recipe doesn’t include sugar; fruit is sweet enough.

Some restaurants give you the option of adding protein powder to your smoothie, which may help to satiate you for longer. Keep in mind that the protein powder that they use is generally dairy-based, which should be avoided by folks who are lactose intolerant. However, protein in general can help you feel fuller longer than fruit alone.

Good Salad

3. Salads are sure-fire healthy diabetic meals

Beware of the dressing and extras. Salads are generally a safe alternative to many other fast food options, such as burgers and fries. However, it is important that you are aware of what comes with the salad. For example, a simple pack of salad dressing can add up to 400 calories and countless grams of fat to what would otherwise be healthy meals for diabetics.

Also, be careful about eating the “extras” that may come with your salad, such as croutons. Croutons are basically thickly-buttered pieces of bread that are baked until they harden. What might seem like a little bite of something crunchy can add up to be several pieces of buttered bread in no time?

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Reading Nutrition labels: Tips for people with diabetes

Mastering Nutrition Labels

Nutrition labels are one tool a person with Diabetes, or some-one trying to prevent the onset of Type 2 Diabetes, can use to make healthy food choices. To bring more balance to the diabetic meals prepared at home or how you purchase your delivered prepared meals and snacks, you can gain a lot of help from the food nutrition labels on most packaging.

Read the nutrition labels as you shop and pay attention to food serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie items. Let us try to break it down and make using the food nutrition label more easily understood and a constant part of our shopping experience.

Nutrition Facts:
Nutrition FactsThe serving size is the amount of food in one serving or one portion. It is important to note that all of the information on the food label is for one serving. The portion a person eats may not be the same as the serving size listed on the label. If it is not, you will need to adjust the numbers accordingly (up or down) to make them more relevant.

Here are some tips to help you visualize government-recommended serving / portion sizes:

• 3 oz meat or poultry = a deck of cards
• 3 oz fish = a checkbook
• 1 oz cheese = 4 stacked dice or 2 slices
• 1/2 cup pasta or vegetables = ½ baseball
• ¼ cup of dried fruit = a golf ball
• 1 teaspoon butter or margarine = the tip of your thumb
• 2 tablespoons of mayonnaise, oil or dip = a ping-pong ball

The number of servings is listed next to the Servings per Container on the food label. Most food packages contain more than one serving.

Calories are a measure of how much energy a food provides a person. The food label shows the number of total calories and how many calories come from fat for one serving.

Here are some nutrition guidelines to pay attention to:

Total Fat – one fat serving is about 5 grams (g). Most people need about 50-65 grams (g) of fat a day. One teaspoon of butter or oil has about 5 grams (g) of fat. Limit saturated fat to less than 7% of your total daily calories. Eliminate/minimize foods with Trans fat from your diet, studies have shown that Trans fat can raise LDL (lousy or bad cholesterol) which is associated with heart disease.Some examples of foods with Trans fat include vegetable shortenings (lard), stick margarine, commercially baked foods, such as pastries, donuts, cookies and deep fried foods and snacks.Servings per Container

Cholesterol – A low-cholesterol food has 20 milligrams (mg) or less of cholesterol per serving. Try to eat less than 300 mg of cholesterol each day. Less than 200 mg is recommended for people with diabetes or high cholesterol. A “quarter pound” hamburger has about 70 mg of cholesterol.

Fiber – Choose foods that have 3 or more grams (g) of fiber per serving. Most people need about 25 – 35 g of fiber each day.

Sodium – Choose foods that have less than 400 milligrams (mg) of sodium per serving. Most people need 2,400 mg or less of sodium each day. One teaspoon of salt has 2300 mg of sodium.

Total Diabetes Carbohydrates – includes dietary fiber, sugar and sugar alcohols. A carbohydrate serving is about 15 grams (g). Most people need about 300 g of carbohydrate each day. Get your carbohydrates from fruits, vegetables, whole grains, legumes and low-fat milk. A slice of store bought bread (1 ounce) has about 15 grams (g) of carbohydrate.

Protein – Most people need about 50 – 80 grams (g) of protein each day. Try to eat 2 or more servings of fish each week (not fried). One ounce of meat has about 7 grams (g) of protein.Nutrients are things we get from food

Ingredients are the things that make up the food. Ingredients are listed on food labels in the order of their amount in the food from the greatest to the least. For example, if water is the first ingredient listed, there is more water in that food than anything else. The next ingredient is listed is the thing that is in the food the next greatest amount. The last ingredient listed is the thing that is in the food the least.

Reading health claims on the label such as “fat free” or “reduced fat” can also add to the confusion of interpreting labels. Know that all claims must meet the nutrient criteria set by the government. These claims can be used in addition to the information above to make your final decisions.

Truth is, if you follow the above guidelines, you do not need these claims to help you. These are primarily marketing words to give you a quick sound bite about the product; it provides “short hand speak”. We recommend always going through the label facts and then you will not need to rely on the sound bites for your healthy eating choices like healthy snacks for diabetics and diabetic diet and meal plans. Become an expert at reading the labels and making your own decisions.

Fruits in a MarketDiabetes diet plan

Fresh fruit and vegetables are the most obvious categories where the label mostly does not exist. Sometimes if the product is pre-packaged you might find a label.

The good news is that it is hard to go wrong with fresh fruits and vegetables. The biggest loss is in understanding what a recommended food for diabetes is. I sometimes eat too much fruit and for a diabetic it is important to keep track of the sugar contribution of these fresh foods. However, for every other food that is purchased to eat from the supermarket, stop, stare at the food label and start at the top.

What is the serving size?

How many servings in this package (and so on)?

Compare it to other brands and use the above guidelines and make your decision. After some practice, this will become second nature and you will do it automatically (embarrassingly, even at other people’s houses!). So use the food label to:

• learn how much of a food is a serving (portion)
• learn what is in the food
• choose food and drinks that best fit your diabetes meal plans

A registered dietitian can also help you learn how to use diabetes diet plan labels as well as a certified diabetes educator. Just remember, nutrition food labels are your friend.

Typefreediabetes offers a full line of diabetes products, including; supplements for diabetes, durable diabetes medical equipment, and automatic blood pressure monitor and facts about diabetes. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

Diabetes – Tips for a summer of Healthy Cookouts

If you have type 2 diabetes it will mean that there are some restrictions on your diet. This does not mean though, that you still can’t enjoy socializing with food. Now that the summer is here you might be considering a cookout. There is no reason why you can’t enjoy your foods for diabetics in the great outdoors just like everyone else. It is important though, to stick to food that is not only healthy, but also that won’t put blood sugar levels at an unacceptably high level.

Nearly everyone knows about the dietary risks of summertime cookouts; the menu tends to be loaded with items that are high in fat, high in calories, and full of grease. # However, there are healthy diabetic meals alternatives that you can include in your next cookout to ensure that your menu stays tasty, but won’t ruin your dietary goals. Here are some healthy food choices to add to your next cookout:

Grill Veggies

Cut veggies, such as peppers and onions, to roughly the diameter of a silver dollar. Dust them with a light layer of extra virgin olive oil and season to taste.

Wrap the veggies tinfoil and throw the package on a grill. Cook the veggies alongside your hotdogs and hamburgers for about 20 minutes, or until the veggies are tender and hot.

Mayo-free Potato Salad

Not all potato salads require mayonnaise. In fact, without the mayo, potato salads can be quite healthy and incorporate not only a healthy dose of carbohydrates, but also onions, celery, oils, and dairy. Check online for mayo-free potato salad recipes that suit your taste buds.

Full-Fruit Popsicles or Ices

Instead of offering ice cream or another high fat, high sugar dessert, plan diabetic dessert ahead and make your own full-fruit popsicles or ices. Simply freeze any flavor of 100% fruit juice in an appropriately sized and shaped container, add small fruit chunks, and serve. You can find Popsicle trays in just about any grocery store. Always prefer to use sugar free candies and deserts in summer.

Limit the Alcohol

Most people enjoy having a summertime beverage, such as a margarita, daiquiri, or even a simple beer during a cookout. However, many fancy drinks are loaded with sugar that is not healthy for Diabetics. While a splurge may not hurt every now and then (as long as you monitor your blood sugar level), it is always a good idea to have low-sugar alternatives or sugar free desserts. One of the best low-sugar alcohol beverages is rum and diet coke.

The Right Melons

Watermelons are classic cookout favorites. However, watermelons are notorious for having loads of sugar and calories in them. In fact, one slice can pack as much as 80 calories. Instead of serving watermelon wedges at your next cookout, opt instead for honeydew or cantaloupe. You’ll still enjoy a flavorful slice, but you’ll only get about half the calories and sugar.

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The Need for Diabetic Diet Foods

A diabetes menu planner is very important for people with Type 2 diabetes. That is because Mediterranean Food Pyramid  the foods they eat to be as healthy as possible. The food you eat has a direct impact on your blood glucose, body fat, and overall health. That is why it is so important for diabetics to create a realistic diabetes diet plan. Insulin-resistant people have special diabetes diet recipes.

As a Type 2 diabetic, you need to be careful about the excess fat on your body. But, more importantly you need to be careful about the amount of sugar (from sugar added in processed foods, and from starches like white rice or white potato or white bread) that you eat with each diabetic meals.

For example, simple starches like white rice may spike blood sugar levels very high, very quickly for a diabetic and non-diabetic. The speed of the rise of sugar in the blood is predicted by the glycemic index rating. So, for a diabetic, eating simple starches like white rice may require careful planning.

People with diabetes must really understand the value of using the glycemic index and glycemic load concepts as important tools for eating healthy. If you must eat white rice or white potato or white white bread, plan to have protein/meat and vegetables (complex carbs), with a small amount of rice on the plate. Therefore, diabetics should always make good choices of the foods that they eat. Good choices in carbs include what you eat (on the glycemic index list) and how much you eat (as measured by glycemic load).

Diabetes Menu Planner
One of the best ways for diabetics to control the quality of their meals is to plan their diabetes menus. Diabetes menu planning means that you create a menu for the day, week, or even month that you stick to. A good diabetes menu plan will include diabetes snack options that will help to control your appetite as well as different diabetic meal options so that you don’t get bored by eating the same foods over and over again.

We at TypeFreeDiabetes.com prefer the Mediterranean food pyramid because it includes more high glycemic index carbs that most food pyramids. Obviously, the larger amounts of food and activities start at the bottom suggesting daily use, and gets smaller as you move up (weekly) toward the top which suggest monthly Diabetic Diet Foods to use.

Diabetes Menu Planning Goals

The goal of every diabetes menu plan should be to ensure that you have a balanced diet with an appropriate amount of:

  • Carbohydrates (45%-65%) – Use more low Glycemic Index carbs than highProteins (10%-35%) – Keep it lean
  • Unsaturated fats (20%-35%) – Monounsaturated and polyunsaturated
  • Diabetes menu planning is an also an excellent way to keep track of calories.
The average person should consume about 2,000 calories per day to ensure that their body functions properly and they have enough energy to be active. It is also recommended that the average person consumers about:
  • 100 grams of protein (at 4Cal/gram)
  • 275 grams of carbohydrates (at 4 Cal/gram)
  • 56 grams of fat (at 9 Cal/gram) each day (yes – it is actually important to consume fat – that is monounsaturated fats and polyunsaturated fats from plants and fish). Eat as little saturated fats as possible. Saturated fats mostly come from non-fish animals, like birds, cows and pigs.

Www.typefreediabetes.com is dedicated to providing you the tools and meals for diabetics to help you build your diabetes menu plan. A good Diabetes menu plan will not only provide information that is based on careful research 2000-Calorie-Meal-Plan, but we also provide a range of recipes for diabetes (including diabetes snacks, vegetarian recipes, and even diabetes desserts) that are suitable for any healthy diet.

Check out our Nutrition, and Recipes sections for more information about how you can plan your tasty diabetes menus and live a healthy lifestyle by eating well! Remember, the food choices you make will have a major impact on your blood sugar. Bad food choices will raise your blood sugar, that will cause you to use more diabetes drugs, or make you suffer severe diabetes complications. The choices are yours to make. Prevention is much more pleasant that the cure.


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Eat Your Dinner for Breakfast

An important technique that lower blood sugar levels in the morning involve eating your dinner at breakfast time. Especially, if your dinner is high in protein and low in refined carbs.

High Blood Sugar Levels in The Morning

Many diabetics like my niece, ask me, “why is my blood sugar levels always high in the morning.” In the past I have mentioned the possibility of the Dawn Phenomenon.

However, I feel that the type and amount of foods you eat before you go to bed may play a stronger role in lowering blood sugar levels in the morning one should follow diabetes meal plans.

Eat Your Dinner at Breakfast:

  • Fuel your activities for the day.
  • Avoid cereals and bread in a high carb meal that is a high glycemic index meal.
  • Avoid spiking your blood sugar.
  • Eliminate a large meal from your evening meal time.
  • Avoid snacking before lunch.
  • Avoid a high calorie short duration meal.

What To Eat At Lunch

Lunch should include diabetic meals like low fat protein like grilled chicken breast with low glycemic vegetables. Reducing the amount of low glycemic carbs you eat will help prevent sugar lows that put you to sleep at your desk.

High glycemic index (GI) carbs break down faster and cause blood sugar levels to spike then quickly dive leaving you hungry again. High glycemic index is any carb with a GI value greater than 60 (out of a 100).

Avoid the following high glycemic index (GI) vegetables in your salad:

  • Artichoke
  • Carrot
  • Corn
  • Sweet potato as in potato salad
  • White potato as in potato salad

Eat the Following Low GI Veggies (GI value less than 20)

  • Asparagus
  • Broccoli
  • Cabbage
  • Cauliflower
  • Celery
  • Lettuce
  • Spinach
  • Watercress

Eat a Salad for Dinner

Eating a medium sized salad will keep you filled until bed time. Add low GI nuts and beans to your salads like:

  • Soy
  • Lentils
  • Black
  • Garbanzo
  • Kidney

You have to think creatively to change and maintain normal blood sugar outcomes by changing how and what you eat with diabetes meal planning. Your blood sugar levels change will happen fast. However, losing body fat will take much longer. But, don’t freak out. Accelerate your weight loss with more physical activity and exercise. Think outside the box!

If you don’t have the time or skill or desire to cook low calorie high protein meals we have an answer for that:

We will cook delicious low calorie meals and deliver them to you Fresh – Never Frozen!

Click Here For: Diabetic Meal Preparation and Diabetes Cooking Equipment

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