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Diabetic Diet - Sample Menu

For diabetics, the idea of eating healthier and choosing the right types and combination of foods is a lifestyle change that they must incorporate.  The good news is that by following a Diabetic Diet eating plan, real weight loss is likely.

In order to succeed with the Diabetic Diet, an understanding of the the way the body processes foods is necessary.  The main points for a Diabetic Diet are as follows:

  • Exclude sugary foods, refined carbohydrates, white flour-based foods
  • Incorporate consistent, unrefined carbs at each meal
  • Use reasonable portion sizes
  • Eat several smaller meals, consistently spaced, throughout the day
  • Monitor glucose levels to determine which carbs your body has trouble processing

A sample daily menu for the Diabetic Diet includes a rich variety of proteins, whole grains, vegetables, fruits, and nuts.  Like any healthy eating plan, the day must begin with a good breakfast. 
This first meal of the day may include exotic offerings like Scrambled Eggs Florentine, with spinach and Parmesan cheese, or something more familiar like whole grain oatmeal with a sprinkle of berries.

A mid-morning snack of raw veggies with an avocado and salsa dip helps to avoid any fluctuations in blood sugar while providing a much-needed boost of energy.  Lunch fare may include a chef salad or turkey on whole-grain flat bread with spicy brown mustard and lettuce.  Add a few berries or nuts to keep things interesting.  For those who need to grab lunch on the go, consider a meal replacement protein bar or shake - but make sure to choose one that is tailored to the Diabetic Diet lifestyle.  Your meals should always provide the correct balance of protein and carbs while limiting the chance of spikes or crashes in glucose levels.

Grab a snack in the afternoon to keep level; an apple with cheese, trail mix, or raw veggies will keep you focused and going until the evening meal.  For dinner, you can choose just about any entree you like, with some tailoring to the tenets of the Diabetic Diet meal plan.  Try seasoning some steamed broccoli and cauliflower with a squeeze of lemon instead of butter or a heavy cheese sauce.  Limit red meats to once or twice per week, and try to include some seafood two or three times during the week.  Add some complex carbohydrates like brown rice pilaf or a whole wheat pasta.  With the exception of avoiding white flour based foods, the choices are almost limitless. 

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