|
Meal Planning
Try to follow these meal-planning principles recommended by the American Diabetes Association to help keep your blood sugar in balance.
1. Be consistent about your eating patterns. Don't skip meals, whether you're on diabetes medication or not.
Missing meals can lead to low blood sugar levels, and overeating to make up for a missed meal can lead to high blood sugar and overeating.
2. Mix it up. Get a wide variety of foods. This will ensure you get proper nutrition.
3. Be carb-smart. Aim for 45 to 75 g carbohydrates per meal and no more than 15 to 30 g per snack. Both refined sugars (such as sweets) and naturally occurring carbs (such as from grains, fruits, vegetables, and milk) count.
4. Go low-and healthy fat. People with diabetes have a higher risk of heart disease, so it's best to follow a low-fat diet. When you do eat fat, aim for healthier olnes, such as olive oil.
5. Boost fiber intake. Most of us don't get enough fiber. The recommended daily intake is 25 to 35 g. You can get fiber from whole grain breads, cereals, whole fruit, vegetables, and dried beans and peas.
RECIPES FOR BETTER HEALTH
Mixed Vegetable Omelet
3 eggs,well beaten
3 Tbsp chopped red bell pepper
2 Tbsp chopped green pepper
2 Tbsp seeded and chopped tomato
2 Tbsp chopped mushrooms
2 Tbsp chopped zucchini
1. Heat large skillet coated with olive oil cooking spray over medium heat. Add eggs, allowing them to cover bottom of pan. Cook 3 minutes or until bottom begins to set.
2. When nearly cooked, top on half of omelet with bell peppers, tomato, mushrooms, zucchini, and salt and pepper to taste. Carefully fold remaining half over filling and cook 2 minutes or until cooked through.
Makes 1 serving.
Watch for other recipes in the near future!!!!!
|
