Best Diet For Diabetes To Lose Weight – Baked Chicken ChalupasI wanted an easy alternative to fried chalupas, so I bake them with a filling on top. —Magdalena Flores, Abilene, Texas
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.
Best Diet For Diabetes To Lose Weight
Ginger Halibut with Brussels Sprouts I moved to the US from Russia and love to cook Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. -Margarita Parker, New Bern, North Carolina
Healthy Eating For Blood Sugar Control
1 fillet with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or potatoes. So many options! -Darcy Williams, Omaha, Nebraska
2/3 cup ground beef with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugars, 3g fiber), 26g protein Diabetic Exchanges: 3 lean meat, 2 starch.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that graces this main dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can appreciate. Pair it with this cauliflower, which is similar to potatoes, but without the same calories, carb content or blood-sugar-spiking effect.
Flat Belly Diet! Diabetes: Lose Weight, Target Belly Fat, And Lower Blood Sugar With This Tested Plan From The Editors Of Prevention: Vaccariello, Liz, Arathuzik, Gillian, Edelman M.d., Steven V.: 9781609613808: Books
1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrate (25g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole makes a wonderful way to use up that leftover Thanksgiving turkey. And it’s a real family pleaser! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrate (5g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
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Rosemary Chicken with Spinach & Beans With two young boys constantly on the go, I’m always looking for ways to simplify meals. This recipe uses only one pan, making it easy to whip up dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
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1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey-Stuffed Bell Peppers These well-seasoned ground turkey-stuffed bell peppers are so delicious, you won’t even miss having real cheddar cheese. Round off the meal with a salad or a side of rice. -Judy Hand-Truitt, Birmingham, Alabama
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 2 vegetables, 1 starch, 1/2 fat.
Sausage and Asparagus Bow Ties We love asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on busy nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
High Fiber Diet: Pros, Cons, And What You Can Eat
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packages My husband does a lot of fishing, so I’m always looking for different ways to serve up his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different vegetable combinations until I found the one my family liked best. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas It’s nice to have a quick meal to fix after getting home from work. It’s simple to prepare and doesn’t use many ingredients, so it’s great for beginner cooks. -Laura McAllister, Morganton, North Carolina
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3 ounces cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
Chicken Ore Leaf Dinner These Tex Mex-style chicken packets can be assembled ahead of time and frozen if desired. Just thaw them overnight in the fridge, then grill as directed. I like to serve them with warm tortillas and fresh fruit on the side. — Mary Peck, Salina, Kansas
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrate (8g sugars, 6g fiber), 37g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.
Quinoa Unstuffed Pepper This deconstructed stuffed pepper dish is packed with flavor. I actually make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. -Rebecca Ende, Phoenix, New York
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1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
Cedar Floor Salmon with Blackberry Sauce This is my go-to recipe for warm weather cooking. The salmon has a rich grilled flavor that is enhanced by the delicious blackberry sauce. It’s a nice balance of sweet, smoky and spicy. – Stephanie Matthews, Tempe, AZ
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh produce I could find into this quick chicken dinner. Serve it on its own or over pasta. -Judy Armstrong, Prairieville, Louisiana
Day Weight Loss Meal Plan Ideas: Recipes & Prep
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
Spicy Roast Sausage, Potatoes and Peppers I love to share my cooking, and this hearty skillet dinner has built a reputation for being delicious. People have actually approached me publicly to ask for the recipe. -Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great about this wild mushroom pizza is that you don’t need to worry about finding the right toppings. Whatever wild mushrooms are in season or at your market will work beautifully. I like to get as many different ones as possible. —James Schend, Deputy Editor Taste of Home
Diabetes Diet: Healthy Foods For Diabetics [infographic]
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to bring it back into your diet. By pairing this sweet stone fruit with the glucose-stabilizing chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols, which the body uses to eliminate disease-causing inflammation.
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
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Mediterranean Pot Roast Dinner I first made this recipe one cold winter day. My family (adults, kids and dogs) had fun all day sledding and playing in the snow, and when we got in dinner was ready! This pot roast is perfect served with potatoes, rice or dinner rolls. – Holly Battiste, Barrington, New Jersey
Foods For Weight Loss & Flat Abs — Eat This Not That
5 ounces cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with Hearty Tomato Sauce My father came up with this sweet, savory recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice This healthier take on Kimchi fried rice is one of my favorite recipes because it’s customizable. If there is a vegetarian in the family, leave out the bacon and add your favorite vegetables. -Stefanie Schaldenbrand, Los Angeles, California
New Diet That Matches Biological Clock May Be Better For Diabetes
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 fatty meat, 2 vegetables.
Curry Chicken Pilot Hot and aromatic, curry powder is a blend of spices—including cardamom, cinnamon, coriander, and turmeric—that adds a tangy flavor to chicken and provides the body with increased protection against diabetic vascular disease.
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2-1/2
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