Diabetes Diet and Meal Plan

Meal plans for diabetics should be flexible and individualized to a person’s life style and particular health needs. The Dietary Guidelines for Americans put out by the Food and Drug Administration should be followed by diabetics and those wanting to lessen their diabetes risk. The guidelines include the following recommendations:

AIM FOR FITNESS . . .

• Aim for a healthy weight.

• Be physically active each day.

BUILD A HEALTHY BASE . . .

• Let the Food Guide Pyramid guide your food choices.

• Choose a variety of grains daily, especially whole grains.

• Choose a variety of fruits and vegetables daily.

• Keep food safe to eat.

CHOOSE SENSIBLY . . .

• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.

• Choose beverages and foods to moderate your intake of sugars.

• Choose and prepare foods with less salt.

• If you drink alcoholic beverages, do so in moderation.

Diabetes Recipes

Here are 5 diabetic recipes that are quick, easy, nutritious and great tasting.

Sugar Free Chocolate Cake

Ingredients

2 cups flour

1 cup Splenda

3 tablespoons cocoa

2 teaspoons baking soda

½ teaspoon salt

3 tablesppons Miracle Whip Lite

1 teaspoon vanilla extract

Instructions

1. Blend dry ingredients well.

2. Add salad dressing, water and vanilla, mix well.

3. Pour into two 8 or 9 inch cake pans or one 13X9x2 inch pan.

4. Bake at 350 degrees until done.

5. When cool, top with sugar-free whipped topping if desired.

Diabetic Shortbread

Ingredients

1 cup fat free margarine

1/3 cup artificial sweetener

2 cups whole wheat flour

Instructions

1. Cream together the sugar and butter, adding sugar in slowly. Sift in the flour slowly, mixing as you add.

2. Turn out onto a LIGHTLY floured board, and knead until thoroughly mixed, approximately 12-15 times.

3. Roll to 1/4 inch thickness, cut and place on parchment paper-covered baking sheet.

4. Bake for 15 minutes at 350°F Allow to cool on baking sheet, placed on baking rack.

Banana Bread Pudding

Ingredients

2 eggs

1 cup milk

¼ cup brown sugar

¼ teaspoon cinnamon

½ teaspoon vanilla extract

3 slices bread, cubed

4 ripe bananas, mashed

grated lemon peel

Instructions

1. Whisk eggs, milk, sugar, nutmeg, cinnamon, and vanilla extract.

2. Add bread and let stand for 5 minutes.

3. Stir in the bananas.

4. Grease a 1 1/2-quart casserole.

5. Add the bread mixture.

6. Place the dish in a larger baking pan and add hot water until it reaches 1 1/2 inches up the sides of the inside pan.

7. Bake at 350 degrees F for 50 minutes.

8. Remove the casserole from the water and allow to cool on a wire rack for 10 to 15 minutes.

9. Sprinkle with lemon peel.

Cheese and Spinach Triangles

Ingredients

250g frozen chopped spinach

50g reduced fat feta cheese

I cup grated reduced fat tasty cheese

¼ cup onions, finely diced

½ teaspoon crushed garlic

1 pinch nutmeg

6 sheets filo pastry

Instructions

1. Pre heat oven 200c.

2. To make filling: Defrost spinach and squeeze out as much liquid as possible. In a medium sized mixing bowl crumble feta, add spinach and all other ingredients except the filo pastry and cooking spray. Mix together well.

3. To make triangles: Using one filo sheet at a time cut into 4 long strips, spray pastry with cooking spray. Place a tablespoon of mixture onto top corner of one strip then fold mixture over to the other side diagonally. Continue folding diagonally until you reach the end of the strip. Coat a large baking tray with cooking spray, place triangle on tray. Repeat this method until 24 triangles are made. Coat with cooking spray. Bake 15-20 minutes or until lightly browned. Serve straight away as the pastry will soften when cooled.

Italian Beef Pie

Ingredients

1 medium zucchini, peeled and shredded

1 teaspoon salt

1 lb extra lean ground beef

2 tablespoons extra virgin olive oil

1 cup shredded mozzarella cheese

14 oz diced tomatoes

½ teaspoon dried oregano

½ teaspoon dried basil

3 tablespoons parmesan cheese

2 tablespoons sliced mushrooms

Instructions

1. Mix the salt into the shredded zucchini. Let sit for 15 minutes then drain thoroughly. Mix the zucchini and olive oil into the beef, and then shape the beef into a flat circle in a greased 9" pie pan. (Leave a little room between the edge of the pan and the beef, so any extra fat can drain there).

2. Sprinkle the mozzarella over the beef, then top the mozzarella in layers with first the tomatoes, then the mushrooms or olives if you are using them, then the herbs, then the parmesan. I sometimes use extra dried herbs and parmesan, because I like them (a lot!).

3. Bake the dish in a 350 degree oven for approximately 40 minutes, or till beef is cooked through and parmesan is slightly browned. Slice into wedges and serve.