A Sample Diabetic Diet Plan
A sample diabetic diet should be as follows:
- Divide the plate in ½, and the remaining half into two equal ¼th parts
- Fill the first ½ with vegetables like lettuce, broccoli, spinach, carrots, green beans, tomatoes, celery, cabbage, mushrooms etc. Restrict the quantity of corn, peas, potatoes, yams and winter squash
- Fill ¼ of the plate with protein rich food like meat, chicken, beef, fish, eggs, tofu, cottage cheese, lentils etc.
- Have 1 serving of low fat, sugar-free yoghurt or milk
- Have at least 1 serving of fruits like guava, apple, berries or any citrus fruits
- Avoid fried foods. Instead bake, boil or sauté food in a nonstick pan
- Eat less red meat and more fish. Avoid organ meat
- Limit the use of condiments such as ketchup, mustard and salad dressing. They are high in salt and sugar
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- Opt for fresh foods over canned food
- Read labels carefully. Soy sauce and MSG contain a lot of sodium
- Avoid ready to eat and junk foods items available to you
- Stop smoking and alcohol consumption
- Avoid skipping meals and follow medicine times
- Have cholesterol-lowering oatmeal for breakfast
- Nuts rich in mono unsaturated fat, such as pecans, walnuts and almonds are a healthy snack
- Opt for fat free milk, yogurt and cheese
- Eggs whites should be included in the diet
- Increase the fiber in the diet by adding wheat bran to your wheat flour (50% wheat flour + 50% wheat bran). Add flaxseed and fenugreek seeds in the wheat flour
- Increase fiber intake in the form of fruits, vegetables, whole cereals etc.
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Drink water, mineral water, buttermilk, soups, soy milk and other unsweetened healthy beverages instead of soda or fruit juices. Significance of The Sample Diabetic Diet Plan:
- This low carb diabetic diet provides an even distribution of carbohydrates throughout the day which helps to maintain the blood sugar level within the normal range
- This diet lays emphasis on more of fiber, antioxidants and good quality protein consumption which are an essential part of a nutritionally sound diet
- This is a good diabetic diet and it would help one lose weight. The weight loss would increase insulin sensitivity and would aid in controlling diabetes
- If you are diabetic be creative at a restaurant. Instead of a dinner entree, combine a salad with a low- calorie appetizer and soups.
