Diet Plan For A Diabetic – Baked Chicken Chalupas I wanted an easy alternative to deep-fried chalupas, so I baked 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.
Diet Plan For A Diabetic
Ginger Halibut with Brussels Sprouts I moved to the United States from Russia and love cooking Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. -Margarita Parker, New Bern, North Carolina
Diabetes On A Plant Based Diet
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 Shred Beef Whether you serve it in a tortilla, in a burrito with corn salsa, on a bun, or over rice or mashed potatoes, this beef is delicious. So many options! -Darcy Williams, Omaha, Nebraska
2/3 cup beef mixture 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 boosts this main dish has a stabilizing effect on blood sugar and a cholesterol-lowering effect, both benefits that people with diabetes will appreciate. Pair it with this cauliflower mash, which is similar to mashed potatoes, but without the same calories, carb content, or blood sugar-spiking effect.
Indian Vegetarian Diet For Type 2 Diabetes Reversal. — Roshni Sanghvi
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 is a wonderful way to use up 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.
Rosemary Chicken with Spinach & Beans With two teenagers constantly on the go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making dinner ready for a hungry family in half an hour. -Sarah Richardson, Littleton, Colorado
Diabetic Diet Charts
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 peppers are so flavorful, you won’t even miss the real cheddar cheese. Complete the meal with a salad or rice. -Judy Hand-Trout, Birmingham, Alabama
2 stuffed pepper portions: 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.
Bow Ties with Sausage & Asparagus We love asparagus, so I’ve been looking for ways to go green. This pasta dish comes together fast on busy nights and makes great leftovers. -Carol Suto, Liverpool, New York
Seniors With Diabetes Meal Planning Tips
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 Packets My husband fishes a lot, 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 a few different veggie combinations until I found one that 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.
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Day 10: Rosemary Pork Medallions with Peas A quick lunch after getting home from work is a delight. It is very easy to prepare and does not use many ingredients, so it is great for beginner cooks. -Laura McAllister, Morganton, North Carolina
Best Printable Diabetic Diet Chart
3 ounces of 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 Ole Foil Supper These Tex Mex-style chicken packets can be assembled ahead of time and frozen if you like. 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 Peppers This deconstructed stuffed pepper dish is full of flavor. I actually make this all the time and make sure I have single-serve portions in my freezer to work with. -Rebecca Ende, Phoenix, New York
What Can I Eat?
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.
Here’s my go-to entree for a warm-weather cookout: Cedar Plank Salmon with Blackberry Sauce. 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 up on all the fresh produce I could find in this speedy chicken dinner. Serve it on its own or over pasta. -Judy Armstrong, Prairieville, Louisiana
Diabetic Diet Chart For Seniors
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.
I love sharing my dishes with spicy roasted sausage, potatoes, and peppers, and this hearty sheet-pan dinner has a reputation for being delicious. People have approached me publicly for the recipe. -Larry 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 The great thing about this wild mushroom pizza is that you don’t have to worry about finding the right toppings. Any wild mushrooms in season or at your market will work beautifully. I like to get as many different ones as possible. -James Schend, deputy editor of Taste of Home
Suitable For Those Living With Diabetes
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic conversion: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but it’s high in sugar, this recipe is a perfectly balanced way to bring it back into your diet. By pairing this sweet stone fruit with glucose-steadying chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols, which the body uses to reduce 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.
Mediterranean Pot Roast Dinner I first made this recipe on a cold winter’s day. My family (adults, kids and dogs) had a blast sledding and playing in the snow all day, and dinner was ready when we got inside! This pot roast is perfect served with mashed potatoes, rice or dinner rolls. -Holy Baptiste, Barrington, New Jersey
Best Diabetes Printable Chart Food Healthy
5 ounces of 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 mom made this sweet, flavorful dish when my dad took over the cooking duties. 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, 8 g fat (1 g saturated fat), 65 mg cholesterol, 746 mg sodium, 17 g carbohydrate (9 g sugars, 4 g fiber), 29 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice This healthy kimchi fried rice is one of my favorite recipes because it’s so customizable. If there are vegetarians in the family, leave out the bacon and add your favorite veggies. -Stephanie Schaldenbrand, Los Angeles, California
Blood Sugar Friendly Lunch Choices For Children With Type 1 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 high-fat meat, 2 vegetables.
Curry Chicken Skillet Warm and aromatic, curry 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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