Natural Weight Loss Remedies : Eating Healthfully With Diabetes: Your Menu Plan

What is a Diabetes Diet? Although there is no specific diet for people with diabetes, your diabetes diet is a diet that covers three important areas: healthy foods in healthy quantities, eaten with a healthy time in mind.

This helps you control your blood sugar, maintain a healthy weight and keep your risk of low heart disease.

This way of eating can prevent, control and can even reverse the disease - and it is not only for people with diabetes.

Healthy Weight Loss Meal Plans - Eating Healthfully With Diabetes: Your Menu Plan

Diabetes Diet Recommended Food There are four types of nutrients in foods that can affect your blood sugar:

Carbohydrates (sugars, starches and food fibers)

protein

fat

Fiber

Carbohydrates raise blood sugar faster than proteins or fats. They also have the greatest effect on their blood sugar. Fiber, protein and fat can contain increased blood sugar after a meal.

So objective for variety. Eat a mixture of carbohydrates, protein and fat to better manage your blood sugar and get full longer. But make sure you choose quality carbohydrates and intelligent fats that are:

Fiber-rich: vegetables, fruits, nuts, beans, peas, whole grains

Healthy heart: Fish as salmon and tuna

Healthy carbohydrates: vegetables, beans, whole grains and fruits

Smart fats: fish, nuts and seeds, avocado, olives, extra-virgin olive oil and canola oil

Check your Blood sugar after meals. Look for standards between what you eat and drink and your blood sugar levels later. You may also want to follow as many grams or portions of carbohydrates you eat with every meal and tries to keep you on the same meal for the meal. This can also help you in charge of your blood sugar.

Diabetes Diet Foods to avoid Saturated fats: saturated fat increases your cholesterol in the blood. You can find it in high-fat animal protein like bacon and sausage, high fat dairy as butter, fat cheese, and ice cream, as well as coconut oil and chicken skin.

Transform transmia Hydrogenated or partially hydrogenated oil, trans fats are liquid oils that become solid fat. Ingredients like stick margarines and shortening contain trans fats, as well as processed foods like some chips, cookies and fast food chips.

Cholesterol: Your cholesterol count is composed of natural cholesterol in your blood, plus cholesterol that comes from food. Beware of fat and fat high-fat products, plus gems, liver and other organ meats.

sodium: do not forget to watch salt, too. This is part of healthy eating with diabetes. Eating less sodium has been shown to help prevent and treat high blood pressure. Read the labels and choose foods that are low in sodium. Learn more about reading food labels and grocery store shopping with diabetes.

Creating a diabetes meal plan

Eating a healthy and balanced diet when you have diabetes does not mean that you can not eat foods that have good taste. In the samples and recipes below, meals have a good protein and fat balance and a large fiber source. You can connect them on your diet - in the right part sizes - along with the other fruits, vegetables, grains, dairy, protein or fats in your plan.

Breakfast

Here's how you can work on a high fiber carbohydrate along with some lean protein and "good" fat .

High fiber carbs:

whole grain cereals (hot or cold) with fruits
Whole bread, muffin English or bagel
Waffles or brown grain pancakes with fruits

lean protein (low in saturated fat):

A larger omega-3 egg mixed with 2 egg whites for an egg plate. Add vegetables like spinach, broccoli or tomatoes.
Low fat milk or soy milk for your cereal or as a drink
piece thinning milk cheese added to your omelette
Low fat or nonfat yogurt with fruits or cereals, or in a smoothie

Smart fats:

avocado added to your omelet
Cereal nuts or a parfait yogurt
Extra-virgin olive oil used in omelette
Canola oil used in all -grain muffins, pancakes or waffles

Lunch

A sandwich or wrap bread grain or tortilla and a lean protein, such as:

Roasted Turkey, skin without skin or lean meat or pork

piece milk cheese or soy cheese / p> Tuna packed to water dressed in vinaigrette, yogurt or mayo light

a lunch based on beans such as:

bean burrito with grain tortilla

Hummus with whole bread or vegetable dippers

Vegetarian or skinny chili or bean bean stew . Main salad made with:

Green lettuce dark

Many vegetables

Lean meat, fish, beans or more avocado cheese and nuts, if desired

Sauce Made with extra virgin olive oil, canola oil or yogurt

Dinner

High carbohydrate options fiber:

Cooked grains such as brown rice, quinoa, barley, bulgur or amaranth

Whole bread, tortilla, pita bread, or loaves

Colorful vegetables next to or in the main course

alfac and dark green for a side salad or dinner

Fresh fruits next to or with the entree

lean protein (low in saturated fat):

grilled or roasted fish, by itself or in a mixed dish, like tacos

chicken without skin - Grilled, baked or fried

Lean or pork meat - Loin, Floloin - No fat visible

Smart fats:

a sensible amount of extra virgin olive oil or canola oil used to cook

Nuts added to entries or dishes Sides

Avocado or olives with side entries or plates

Healthy snacks

Slices of cucumber with hummus

Canned tuna in whole grain biscuits

Grapes Frozen

Apples with peanuts or almond butter

Popcorn is a full grain

makes four or more portions.

3 Cups of roasted chicken or rotisserie, skin removed

1 cup red grapes, cut in half

2/3 Cup of Chopped Celery

1/3 sliced ​​cup almonds, roasted or plain / p> Sauce:

1/2 cup fat or light mayonnaise (or simple Greek yogurt)

2 tablespoons of honey

2 tablespoons Mustard Soup Dijon

1/4 black pepper teaspoon

ornament (optional):

8 leaves Romaine lettuce

8 slices of tomato

in a medium bowl, Combine shredded chicken, grapes, celery and almonds.

In a small bowl, combine ingredients to wear with beater or spoon until homogeneous and mixed. Drizzle getting dressed on the chicken and grape mixture and stir to mix.

Put the chicken mixture into the bread to make four or more sandwiches. Decorate with lettuce and tomato if you wish.

per portion, including bread (if four per revenue): 500 calories, 42 g of protein, 51 g of carbohydrates, 14 g fat, 2.6 g saturated fat, fat 6 g mononsaturated, 96 mg cholesterol, 7 g of fiber, 764 mg sodium. Fat calories: 25%. Omega-3 fatty acids = 0.4 grams, omega-6 fatty acids = 4.5 grams.

Spinach Chicken Casserole Coconut Curry of Slow Cooker

This provides veggies, whole grains and lean meat, all in a delicious dish. You can use light coconut milk instead of the extract without half and half and coconut without fat.

Make 4 servings

1 tablespoon extra-virgin olive oil (or canola oil)

4 Skin and boneless chicken breasts

ground pepper

salt to taste (optional)

2 Cups without half and medium

2 tablespoons coconut extract

2 cups of reduced-sodium chicken broth

1 1/2 to 2 tablespoons of powder curry

3/4 Cup of non-cooked whole rice

2 Small red peppers (ribs and seeds removed), cut into thin strips or 1-inch parts

3 cups of fresh or frozen green beans (stem ends removed), cut into long pieces of 1 inch

ornament: 2 tablespoons roasted coconut, without natural sugar or flocked (optional) / p> Heating olive oil in a Big and nonstick frying pan or frying pan on medium-high heat. Season chicken with pepper and salt (if desired) and add to the frying pan. Brown well on both sides (about 3 minutes each).

While the chicken is dark, combine free of fat half and half, coconut extract, chicken broth, curry Red and brown rice on slow cooker dish. Add golden chicken on top and organize peppers and green beans on it. Cover the slow cooker and the heat below for 4 to 6 hours, or until the rice is soft.

Serve chicken with a bit of rice, vegetables and curry coconut sauce. Sprinkle in some crisp coconut, if desired. (To toast coconut on a stove, spread it in the bottom of a nonstick or frying pan. Cook on medium heat, stirring frequently, until the coconut is golden brown.

per service: 371 calories, 36 g of protein, 40 g of carbohydrate, 7.5 g of fat, saturated fat, saturated fat, 4 g of monounsaturated fat, 1.4 g polyunsaturated fat, 75 mg cholesterol, 5.5 g Fiber, 271 mg sodium. Fat calories .: 18%. omega-3 fatty acids omega-3 = 0.1 gram, omega-6 = 1.3 grams.