Meal Plan For Prediabetes And High Blood Pressure – Baked Chicken Chalupa: I wanted an easy alternative to fried chalupa, so I baked it with the filling on top. —Magdalena Flores, Abilene, Texas
1 calopa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrates (3g sugars, 3g fiber), 19g protein. Diabetic exchanges: 2 lean meats, 1 starch, 1/2 fat.
Meal Plan For Prediabetes And High Blood Pressure
Ginger Halibut with Brussels Sprouts I moved to the US from Russia and I love to cook Russian food for family and friends. The halibut with soy sauce, ginger and pepper is a favourite. —Margarita Parker, New Bern, North Carolina
Overview Of Diabetes: Types, Diet Plan, And Food Chart
1 fillet of Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrates (2g sugars, 3g fiber), 24g protein. Diabetic exchanges: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Shredded Beef: This beef is delicious whether you serve it wrapped in a tortilla, with corn salsa in a burrito, on bread or over rice or mashed potatoes. So many options! – Darcy Williams, Omaha, Nebraska
2/3 cup beef mixture with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrate (6 g sugars, 3g fiber), 26g protein. Exchanges for diabetics: 3 lean meat, 2 starch.
Day 4: Cinnamon Pork Chops The cinnamon apple that heralds this main dish has a proven effect on blood sugar as well as a cholesterol-lowering effect, two benefits that diabetics can appreciate. Pair it with cauliflower puree, which is similar to mashed potatoes but without the same calories, carb content, or high-glycemic effect.
Best Foods To Control Diabetes And Lower Blood Sugar
1 pork loin with 2/3 cup apple batter: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbs (25 g sugars, 4 g fiber), 22 g protein. Diabetic exchanges: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Tetrazzini Turkey: This creamy and comforting casserole makes a great way to use up leftover Thanksgiving turkey. And it’s real fun for the family! – Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrates (5g sugars, 3g fiber), 34g protein. Diabetic exchanges: 3 starch, 3 lean meat, 12 fat.
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Rosemary Chicken with Spinach and Beans with Two Young Kids Constantly on the go, I’m always looking for ways to simplify meals. This recipe uses only one skillet, making it easy to whip up dinner for a hungry family in half an hour. —Sarah Richardson, Littleton, Colorado
How To Lower Morning Blood Sugar Without Medication
Half chicken breast with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrates (5g sugars, 6g fiber), 41g protein. Diabetic exchanges: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Peppers: These finely ground turkey stuffed peppers are so delicious, you won’t even miss eating real cheddar. Finish the meal with a salad or a side of rice. —Judy Hand Truett, Birmingham, Alabama
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrates (6g sugars, 4g fiber), 40g protein. Diabetic exchanges: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow Ties with Sausage and Asparagus We love asparagus, so I’m looking for ways to veggie. This pasta dish comes together quickly on hectic nights and makes great leftovers. —Carol Soto, Liverpool, New York
Doctors Say This Is The Fastest Way To Lower Your Blood Sugar — Eat This Not That
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrates (2g sugars, 4g fiber), 17g protein. Diabetic exchanges: 2 lean meats, 1-1/2 starches, 1 vegetable.
Tuscan Fish Packages: My husband does a lot of fishing, so I’m always looking for different ways to serve his catch. The professional chef was kind enough to share this recipe with me, and I played with a few different vegetable combinations until I found what my family liked best. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrates (4g sugars, 7g fiber), 38g protein. Diabetic exchanges: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas: Good for a quick meal to fix after coming home from work. It’s easy to make and doesn’t use a lot of ingredients, so it’s great for novice cooks. —Laura McAllister, Morganton, North Carolina
Diabetes And Nausea
3 ounces cooked pork with 1/3 cup of peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrate (4 g sugars, 3 g fiber), 28 g protein. Diabetic exchanges: 3 lean meats, 1 starch, 12 fats.
The chicken Tex-Mex-style packages can be pre-assembled and frozen if desired. Simply thaw them overnight in the refrigerator, then grill them as directed. I like to serve them warm tortillas and fresh fruit on the side. —Mary Beck, Salina, Kansas
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrates (8g sugars, 6g fiber), 37g protein. Exchanges for diabetics: 4 lean meat, 2 starch, 1 fat.
Unstuffed Quinoa Peppers: This crumbly stuffed pepper dish packs a punch of flavor. I really do this all the time, and I make sure my freezer is stocked with single serving portions to use at work. – Rebecca Endy, Phoenix, New York
Day Indian Diabetic Diet Plan (for Type 2 Diabetes , Vegetarian And Non Vegetarian Meal Plan)
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrates (3g sugars, 4g fiber), 17g protein. Sugar exchanges: 2 starch, 2 medium fat.
The Cedar Plank Salmon with Blackberry Sauce here is my favorite entree for a warm-weather cookout. The salmon has a rich, grilled taste that is enhanced by the delicious blackberry sauce. It’s a nice balance of sweet, smoky, and spicy. —Stephanie Matthews, Tempe, AZ
1 filet with 2 tablespoons of sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrates (6g sugars, 3g fiber), 29g protein. Diabetic exchanges: 4 lean meats, 12 starches.
Chicken Artichoke Ratatouille I loaded up on all the freshest produce I could find in this quick chicken dinner. Serve it alone or over pasta. —Jodi Armstrong, Prairieville, LA
Lifestyle Changes You Can Make To Help Reverse Prediabetes
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Exchanges for diabetics: 3 lean meat, 1 starch, 1 fat.
Spicy Roasted Sausage, Potatoes & Peppers I love sharing my cooking, and this hearty dinner has earned itself a reputation for being delicious. People have openly approached me to ask for the recipe. —Lori Sledge, Brandon, Mississippi
1-1/2 cup: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrates (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 in your market will work beautifully. I like to have as many of them as possible. —James Schend, deputy editor of Taste of Home
Healthy Dinner Recipes For Diabetics (low Carb)
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrates (3g sugars, 3g fiber), 12g protein. Sugar exchanges: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach and Avocado Salsa: If you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to get it back into your diet. By pairing this sweet stone fruit with glucose-fixing chicken, you can enjoy this dish without worrying about a sugar spike. Peaches also contain plant compounds called phenols that are used by the body to eliminate disease-causing infections.
Half chicken breast with 1/2 cup sauce: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrates (4g sugars, 3g fiber), 36g protein. Diabetic exchanges: 5 lean meats, 1 fat, 12 starches.
Mediterranean Pot Roast Dinner I made this recipe for the first time on a cold winter day. My family (adults, kids, and dogs) had been snowboarding and playing in the snow all day, and when we got inside, dinner was ready! Serve this pot roast perfectly with mashed potatoes, rice, or dinner rolls. —Holly Batiste, Barrington, New Jersey
Easy, Healthy Breakfast Ideas For Prediabetes
5 ounces cooked beef with 1 cup vegetables: 422 calories, 18 g fat (6 g saturated fat), 111 mg cholesterol, 538 mg sodium, 28 g carbohydrate (6 g sugars, 4 g fiber), 37 g protein. Diabetic exchanges: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod Fish with Hearty Tomato Sauce My dad created this sweet, savory recipe for my mom when he took over the cooking job. Serve with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
1 filet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrates (9g sugars, 4g fiber), 29g protein. Diabetic exchanges: 3 lean meats, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice: This healthy take on kimchi fried rice is one of my favorite recipes because it’s so customizable. If there is a vegetarian in the family, leave out the bacon and add your favorite vegetables. —Stephanie Schaldenbrand, Los Angeles, California
The Complete Diabetic Diet Cookbook For Beginners: 600 Easy And Healthy Diabetic Recipes For The Newly Diagnosed With 21 Day Meal Plan To Manage Prediabetes And Type 2 Diabetes: S. Stennis, Melissa: 9798713542788:
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugar, 6g fiber), 15g protein. Diabetic exchanges: 2 high-fat meats, 2 vegetables.
Chicken Curry Pan Warm and aromatic curry powder is a blend of spices – including cardamom, cinnamon, coriander and turmeric – that add a pungent flavor to the chicken and also provide the body with increased protection against diabetic vascular disease.
2 cups: 367 calories, 11 grams fat (2 grams saturated fat), 62 milligrams cholesterol, 450 milligrams sodium, 39 grams carbohydrate (8 grams sugar, 6 grams fiber), 29 grams protein. Diabetic Exchanges: 3 lean meats, 2-1/2
