7 Day Clean Eating Menu for Diabetics

Even with dietary restrictions, it’s possible to eat a versatile and delicious range of foods. Diabetics don’t have to settle for a stale menu of the same old foods day in and day out.

The exact dietary advice you follow will depend on your blood glucose levels, activity levels and whether or not you take medication to manage diabetes. Generally, clean eating for diabetics involves not only consuming whole, clean ingredients, but also keeping the amount of carbohydrates you consume in check.



Carbohydrates are broken down by insulin in the body, a hormone that does not behave normally in diabetics. The amount of carbs you should have per meal is something you’ll need to work out with your doctor and/or nutritionist. The American Diabetes Association gives the rough guideline of 45-60 grams of carbohydrates per meal. The following 7 day clean eating menu for diabetics is based on this guideline.

DAY ONE

Breakfast: Apple Cinnamon Oatmeal
Carbs: 56 g
Oats release glucose slowly in the body, and cinnamon may lower fasting blood glucose levels.

Lunch: Spinach and Bean Burrito
Carbs: 50 g
Legumes are believed to improve blood sugar control!

Dinner: Three Cheese Ziti with Turkey
Carbs: 43
Dairy contains vitamins and minerals that can help increase insulin sensitivity.

DAY TWO

Breakfast: Apple Cinnamon Oatmeal (leftover from Day One)



Lunch: Wild Salmon Vegetable Salad with Lemon Miso Dressing
Carbs: 21 g
Very low in carbs, this salad gives you a healthy dose of omega-3’s from both salmon and olive oil. These fats help fight inflammation and protect your cells. Olive oil also improves insulin sensitivity.

Dinner: Spicy Three Bean Turkey Chili
Carbs: 41 g
Plenty of legumes, and plenty of leftovers!

MUST READ:  Love Affair With Sugar

DAY THREE

Breakfast: Pita Pocket Breakfast Sandwich
Carbs: 21 g
This very low-carb breakfast calls for both whole eggs and whites; egg whites have very little impact on your blood glucose levels.

Lunch: Spinach and Bean Burrito (using leftovers from Day One)

Dinner: Three Cheese Ziti with Turkey (leftover from Day One)

DAY FOUR

Breakfast: Chocolate Oatmeal with Egg Whites
Carbs: 38 g
This recipe combines diabetic-friendly oatmeal and egg whites with the surprise ingredient of cocoa powder.

Lunch: Spicy Three Bean Turkey Chili (leftover from Day Two)

Dinner: Orange Glazed Salmon with Wilted Kale with Brown Rice
Carbs: 33 g
This extremely low-carb fish recipe combines heart-healthy salmon with kale, a vegetable that can help improve blood glucose levels. Throw in ½ cup brown rice for a rounded meal.

A MUST READ: No Sugar Added Skinny Desserts

DAY FIVE

Breakfast: Individual Egg and Spinach Bowls
Carbs: 6 g
Extremely low in fat, calories and carbs, you can afford to eat two of these mostly-egg-white bowls.

Lunch: Three Cheese Ziti with Turkey (leftover from Days One and Three)

Dinner: Slow Cooker Chicken Pot Roast with Brown Rice
Carbs: 25 g
With a measly 2 grams of carbs to the pot roast, you can easily afford to throw in ½ cup of brown rice. This is low-carb comfort food at its finest.


DAY SIX

Breakfast: Oatmeal Blueberry Protein Pancakes
Carbs: 44
Oats. Protein. Pancakes. Enough said!

Lunch: Orange Glazed Salmon with Wilted Kale (leftover from Day Four)

Dinner: Spicy Three Bean Turkey Chili (leftover from Days Two and Four )

DAY SEVEN

Breakfast: Egg and Spinach Bowls (leftover from Day Five)

Lunch: Chickpea Cakes with Cabbage Salad
Carbs: 35 g
This salad gives you diabetic-friendly legumes and cholesterol-lowering cabbage for a tasty lunch.

Dinner: Slow Cooker Chicken Pot Roast (leftover from Day Five)

Snack Options:

Apple Slices and Peanut Butter – Protein will satisfy your hunger and make it easier to bypass extra carbs.
Low-Fat String Cheese – Low calorie, low-carb and so fun to eat.
Hard-Boiled Egg – Less than 5 grams of carbs.
1/3 cup Hummus with Vegetable Sticks – Pack in some protein and a plethora of phytonutrients and antioxidants from a rainbow of vegetables.
source:http://skinnyms.com/

Secretly Healthy 87 Calorie Brownies!

Have you ever wished you could have a huge, luscious, rich, gooey, chocolatey brownie for under

100 calories? If you just screamed yes and began licking your computer screen then A. Stop, that's disgusting. B. It may be time for you to chill out about the calorie counting, but if that's what floats your boat then cool beans because... C. Today is your lucky day!

Excuse me for being a little repetitive with the zucchini bar thing, but I thought you might want to make these while you've still got all those giant zucchinis sitting in your garden. Because yes,


zucchini is the secret ingredient in these brownies. Not only are they completely void of butter or oil, but they also contain both fruit and veggies and they can even be gluten free. You're welcome. Good day.

• Secretly Healthy 87 Calorie Brownies
• Calories calculated for 15 bars (not counting the optional add-ins)
• 
  
• 2 cups finely grated zucchini (I firmly packed it in)
• 1 cup brown sugar
• 1 1/3 cup applesauce (I used unsweetened)
• 2 eggs
• 2 teaspoons vanilla
• 2/3 cup flour (I used Oat Flourimage: http://ir-na.amazon-adsystem.com/e/ir?t=yammsnosh04-20&l=as2&o=1&a=B003LPKETS
  , but all-purpose flour would be fine)
• 1 cup cocoa powder
• 2 teaspoons baking soda
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon cinnamon
• 1/2 teaspoon salt
•  
• Optional add-ins:
• -About a cup of chocolate chips and/or nuts
• -Frosting: 1/2 cup chocolate chips, 1/2 cup butterscotch chips, and 1/2 cup peanut butter melted together
•  
• Preheat the oven to 350ºF. Grease a 9x13 inch pan. 
• Mix together the zucchini, sugar, applesauce, eggs, and vanilla.
• Stir together the remaining ingredients and add to the wet ingredients, stirring until combined. 
• Stir in the chocolate chips and/or nuts if using. 
• Bake for about 55 minutes. 
• Frost with the frosting if desired.
• source:http://www.yammiesnoshery.com/
  
  

1600 Calorie Diabetic Diet Plan – Saturday

1600 Calorie Diabetic Diet plan has been designed to keep the blood sugar in control. Each meal in this plan has been designed carefully to keep your blood sugar in check.



Breakfast

 1 Cup Skim Milk
 1 Whole-Wheat English Muffin
 1 Tablespoon Creamy Peanut Butter
 1 Tablespoon Sugar-Free Jam
Morning Snack
 1 Orange, medium
 1 Fruit & Nut Granola Bar
1600 Calorie Diabetic Diet Plan - Saturday

Lunch

 Southwestern Rice & Pinto Bean Salad
 1 Whole-Wheat Pita Bread, small
 Chocolate & Nut Butter Bites
Afternoon Snack
 8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
 1 Cup Watermelon

Dinner

 Pacific Sole with Oranges & Pecans
 2/3 Cup Cooked Brown Rice
 1 Cup Steamed Cauliflower
 1 Cup Grapes
*1600 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*
source:http://www.natural-health-news.com/

Low-Sugar Strawberry Smoothie

The Low-Sugar Strawberry Smoothie contains less than 10 grams of natural sugar in one smoothie. This low amount of sugar and addition of complex carbohydrates from cooked oats is perfect for someone with diabetes who is trying to stabilize their blood sugar. Stevia is used as a natural sweetener that comes from the stevia plant. Chia seeds are added


to the smoothie as a nutritional boost that have been shown to reduce risk of heart attack and strokes. Drink the Low-Sugar Strawberry Smoothie anytime during the day for a delicious strawberry flavor that is low in added

Low-Sugar Strawberry Smoothie
Author: Carleen
Recipe type: Smoothies Cuisine: Fruit and Vegetable Smoothies
Serves: 1 Smoothie (16 fl oz)

A strawberry smoothie with less than 10 grams of sugar.
Ingredients
8 fl oz unsweetened soy milk
1 cup spinach
5 medium strawberries
¼ cup plain nonfat Greek yogurt
⅓ cup cooked oats (cooled)
1 tbsp chia seeds
1 stevia packet

Instructions

Combine all of the ingredients into the Nutribullet cup.
Pour in the unsweetened soy milk to the max fill line.
Blend together until smooth and consistent.
Nutrition Information
Serving size: 1 Smoothie (16 fl oz) Calories: 350 Fat: 11g Saturated fat: 1g Trans fat: 0g Carbohydrates: 42g Sugar: 9g Sodium: 235mg Fiber: 14g Protein: 22g Cholesterol: 0mg
source:http://allnutribulletrecipes.com/

Green Smoothie, Oats and Egg Whites for diabetic breakfast

This recipe makes a vivid green, fragrant beverage. By whirling the whole vegetables and fruits into a smoothie rather than juice, you’re still getting the full nutritional benefit of each, including all of the fiber. Prep Time: 10 minutes Cook Time: 5 minutes (for brewing tea)

Nutrition Facts

Serving Size: 1 1/4 cups

Calories :            80
Carbohydrate:   19 g
Protein                2 g
Fat                      0.5 g
Saturated Fat      0 g
Sugars              15 g
Dietary Fiber     2 g
Cholesterol        0 mg
Sodium            15 mg
Potassium     370 mg

Ingredients

1 1/4 cups frozen mango cubes

1 cup chopped unpeeled English cucumber

1 cup packed fresh baby spinach or chopped chard

3/4 cup unsweetened jasmine green tea (made with 1 tea bag) or filtered water, chilled

2 Tbsp packed fresh mint leaves

Juice of 1/2 small lemon (1 Tbsp)

2 tsp fresh lime juice

1 tsp grated fresh gingerroot 

Instructions

Purée all ingredients in a blender until smooth. 

Pour into 2 large beverage glasses and enjoy.

Choices: 1 Fruit, 1 Nonstarchy Vegetable 

source:http://www.diabetes.org

Baked Tilapia with Spicy Tomato-Pineapple Relish

You can make this recipe with tilapia or any other mild white, flaky fish like cod or haddock. I top the fillets with a super-simple pineapple relish that has just three ingredients—and the entire dish is ready to serve in about 20 minutes.

PREP TIME:5 mins

TOTAL TIME:20 mins

This recipe makes 4 Servings

INGREDIENTS:



4 six-ounce tilapia fillets
1/4 teaspoon Kosher salt
1/2 cup crushed pineapple canned in 100% juice, well-drained
1 plum tomato, diced
1 teaspoon chili paste, such as sriracha (or more to taste)

PREPARATION:

Preheat the oven to 375°F. Line a baking sheet with aluminum foil, and coat the foil with oil spray.
Place the tilapia fillets on the prepared baking sheet and season them with the salt.
In a small bowl, combine the pineapple, tomato, and chili paste. Divide the topping evenly among the tilapia fillets.
Bake for 12 to 15 minutes, or until the tilapia flakes easily with a fork.
source:http://www.joybauer.com/

1200 Calorie Diabetic Diet Plan – Sunday

Here is what you will eat on Diabetic Diet Sundays.



Breakfast
    1 Cup Skim Milk
    1 Plum
    Quick Breakfast Taco
Morning Snack

Lunch
    1 Veggie Burger
    1 Whole-Wheat Roll
    Bok Choy-Apple Slaw
    1 Apricot
Afternoon Snack
    3 Ounces Carrot Sticks
    1/4 Cup Salsa

Dinner

    1 Cup Skim Milk
    1 Cup Tossed Salad Mix
    1 Tablespoon Low Calorie Caesar Salad Dressing
    Turkish Chicken Thighs
    1/2 Cup Cooked Brown Rice
    1 Peach, medium
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

5 Things You Can Do Every Morning to Help Control Type 2 Diabetes

It’s a never-ending battle. Controlling glucose levels can be an overwhelming task that can easily be pushed aside by the stresses of everyday living. Stop and regroup.  You must control glucose levels over the long-term in order to maintain health in the years ahead.  Let’s take a look at 5 things that will help you get on that path to future good health.



1. Use your glucometer.
The information you get each time you check your glucose level is a valuable tool.  It can help you plan the rest of your day by adjusting your meals and exercise plans.  It can also provide your health care provider with important facts that will help them adjust your diabetes care plan.  If you don’t currently check your  glucose levels, ask your health professional for guidance in frequency of testing and recommended ranges. Take a few moments each morning to check your glucose levels.

2.  Take a walk.  
For many people, the morning offers the best time of the day to fit in an exercise routine.  Check with your health professional to get clearance to exercise and for help planning an ideal regimen. Exercise helps lower glucose levels by making your cells more sensitive to your own insulin.  If you need some motivation to stick with your routine, ask a friend to join you or consider adopting a dog from the animal shelter.  It is hard to say no when you see your furry friend begging for a walk!

3.  Eat breakfast.
Did you know that your first meal of the day can help prevent highs or lows later in the day?  Having a balanced breakfast including protein and moderate amounts of proper carbohydrate can help stabilize glucose levels and keep sugar cravings at bay later in the day.  Many types of glucose lowering medications work more efficiently when meals and snacks are spaced evenly throughout the day.

4.  Check your feet.
Inspect your feet each day for small cuts, blisters, sores and other problems.  Make sure your doctor is aware of any issues you may be having with your feet so they can make sure these places heal properly.  Ask your health professional for foot care tips to help keep your feet in good shape. They may also recommend special shoes designed to help protect your feet.

5.  Plan your day.
Taking just a few minutes each day to plan out your meals is one of the keys to success.  Think about your options for meals you will have away from home. (You can do this during your morning walk.) Go online and check the carbs in your favorite restaurant meal so you will know ahead of time what to choose.  Here is a blog post I made which has links to nutrition info for many popular restaurants. You might also use this time to pack a healthy lunch and include a few snacks for later.

Take charge of your diabetes by tweaking your morning routine to include a few things that will take only a few moments to complete.  Check out my diabetes and health resource toolkit.  It contains links to lots of reliable (many free) diabetes and health info tools you may find helpful.  Be sure to read this more in-depth article I wrote on Type 2 diabetes management too.  Taking good care of yourself will yield health benefits that can pay off for many years!
source:http://easyhealthllc.com/