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GLUTEN FREE FOODS
A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. People with diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications (if they take them), and exercise to help manage their blood glucose levels. The right meal plan will help you improve your blood glucose, blood pressure, and cholesterol numbers and also help keep your weight on track.
One of the most common questions people with diabetes ask is: How can I put together nutritionally balanced yet delicious meal? The right diabetic plan is a proper mixture of vegetables, fruits, beans, poultry, fish and non fat dairy products. Diabetic meal plan depends on lots of things, like your taste preferences, medications, and activity level. However, it is advisable to consume food in the same proportions to keep the blood sugar level from dipping or rising. A diabetic meal plan should include the following:
1. Breakfast:
For breakfast you can have Avocado Toast and Egg/Cheerios cereal, Medium orange and a cup of slim milk. If you’re rushed in the mornings, make breakfast a snap with mix-and-match prepared items such as hardboiled eggs, nuts or seeds, a part-skim cheese stick, peanut butter, or yogurt for protein; toast, crispbread, or unsweetened instant oatmeal for whole grains; plus any kind of fruit — dried fruit, a banana, an apple.
2. Lunch:
Getting out of the two-slices-of-bread sandwich rut can be an easy way to control carbs. Stick to a small whole wheat pita or enjoy some rye crispbreads alongside a protein- and veggie-loaded salad or soup for a satisfying midday meal. Whole wheat pita stuffed with Curried Tempeh Waldorf Salad and watercress, 1 Cup Skim Milk,1 Fudgsicle without sugar is a good choice.
3. Snacks:
Use snacks to fill nutritional gaps in your main meals. It should include mainly fruits and vegetables. Here are some of her favorite snacks:
- Cottage cheese with diced tomatoes, basil, and black pepper.
- Portobello pizza
- Apple and peanut butter
- Edamame and nuts
- V-8 juice
4. Dinner:
Dinner menu should include the following:
- 1/2 Cup Cooked Brown Rice
- Spiced Carrots
- Tomato-Herb Marinated Flank Steak
- 1/2 Banana, small
- Choose high-fiber, slow-release carbs
- Be careful about sweets
- Choose fats wisely
- Eat regularly and keep a food diary
Following the above meal will help you control diabetes. Also make sure to write down what you eat and drink. it helps you identify problem areas—such as your afternoon snack or your morning latte—where you’re getting a lot more calories than you realized. It also increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking and emotional eating.
