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30-day Meal Plan For People With Diabetes – Week 2

10 Weight-loss Tips For People With Type 2 Diabetes

10 Weight-loss Tips For People With Type 2 Diabetes

Losing weight with diabetes When you have type 2 diabetes, losing just 5% of your weight can improve blood sugar, blood pressure, and cholesterol. However, as if dropping pounds isn't tough enough, diabetes can make it even more difficult. Many people who begin taking insulin to control their blood sugar see the scale tick up, and other diabetes drugs, including sulfonylureas, thiazolidinediones, and meglitinides, have also been associated with weight gain. (Although some, like metformin, may help you lose weight.) What's more, hormonal changes that occur in your late 30s and early 40s add to insulin resistance, which is when your body fails to use insulin efficiently, says Betul Hatipoglu, MD, an endocrinologist at Cleveland Clinic. "Metabolism slows down and the risk of gaining weight increases, especially around the midsection," she says. Here, top experts give their best advice to make losing weight with diabetes a little easier. Taste the Mediterranean Complex carbs like vegetables, fruits, and whole grains speed up weight loss, while a diet high in processed simple carbs such as white bread, pasta, rice, and sweets will do the opposite, says Dr. Hatipoglu. Since people with diabetes have twice the risk of heart disease and stroke as those without, your best road to weight loss may be a Mediterranean-style diet, which has been linked to better heart health in numerous studies (and fits with American Diabetes Association recommendations). Try to eat more veggies, omega-3 rich foods (salmon, oatmeal, nuts) and healthy fats (olive oil, avocado), but keep in mind that even healthy fats can be high in calories; keep saturated fat and simple carbs to a minimum. All that said, there is no one-size-fits-all diet for diabetes, so talk to your doc or diabetes educator about Continue reading >>

Sample 2-week Menus

Sample 2-week Menus

These sample 2-week menus can be used by any person or family wanting to follow a healthy diet at a modest price. The menus are designed to meet nutrition needs on a budget. All recipes require only kitchen equipment that most people have. Lunches are designed to be packable so they can be taken to work or school. Some lunches use leftovers from recipes prepared for dinner the night before. Menu items can be moved between meals, such as swapping a banana at breakfast for an orange at snack. Snacks can be eaten at any time of the day. Meals can be moved to fit family schedules, such as switching lunch with dinner. Learn more about how to use these menus with the Sample 2-Week Menu Overview. Continue reading >>

Celiac Disease And Diabetes 5-day Meal Plan

Celiac Disease And Diabetes 5-day Meal Plan

Designed by CDF Registered Dietitian Nutritionist, Janelle Smith, the Celiac and Diabetes 5-Day Meal Plan helps those with a dual diagnosis of diabetes and celiac disease or non-celiac wheat sensitivity to eat nutritiously and safely. IMPORTANT: Always check food labels to get the most accurate carbohydrate count for dosing insulin. Consult your endocrinologist or certified diabetes educator/dietitian to help modify the meal plan for your individual needs. Monday Breakfast – GF Banana Oatmeal (65 g carb, 452 calories) 3/4 cup Bob’s Red Mill quick gluten-free oatmeal (44 g carb) ½ banana (15 g carb) 1/8 cup walnut pieces (2 g carb) 1/3 cup 1% fat milk (4 g carb) AM Snack – Cheese and crackers (14 g carb, 207 calories) 1 oz cheddar cheese (0 g carb) 10 Crunchmaster Multiseed crackers (14 g carb) Lunch – Turkey sandwich (62 g carb, 459 calories) 2 slices Rudi’s multigrain gluten-free bread (34 g carb) 4 oz sliced turkey (2 g carb) 1 tsp mayo, 1 tsp mustard, romaine lettuce, tomato (1-2 g carb) 1 medium-large apple (24 g carb) PM Snack – Pretzels and hummus (14 g carb, 78 calories) 12 Snyder’s GF pretzel sticks (12 g carb) 1 tbsp plain hummus (2 g carb) Dinner – Chicken Pasta Alfredo (61 g carb, 474 calories) 1 serving Dairy-free pasta alfredo (44 g carb) 2 tbsp sundried tomatoes (10 g carb) 1 grilled chicken breast (0 g carb) 6 grilled asparagus spears (6 g carb) Dessert – Strawberries and cream (14 g carb, 84 calories) 1 cup strawberries (12 g carb) 2 tbsp whipped topping (2 g carb) Tuesday Breakfast – Hot cereal topped with yogurt (62 g carb, 459 calories) 1/2 cup cooked (¼ cup uncooked) Hodgson Mill buckwheat with flaxseed (33 g carb) ½ cup nonfat greek yogurt (5 g carb) 2 tsp honey (12 g carb) 10 hazelnuts chopped (5 g carb) ½ tsp ground cinnamo Continue reading >>

Basic Meal Planning

Basic Meal Planning

Diabetes is a condition in which your body cannot properly use and store food for energy. The fuel that your body needs is called glucose, a form of sugar. Glucose comes from foods such as fruit, milk, some vegetables, starchy foods and sugar. To control your blood glucose (sugar), you will need to eat healthy foods, be active and you may need to take pills and/or insulin. In the following table, you will find some tips to help you until you see a registered dietitian. Tips for Healthy Eating, Diabetes Prevention and Management Tips Reasons Eat three meals per day at regular times and space meals no more than six hours apart. You may benefit from a healthy snack. Eating at regular times helps your body control blood glucose (sugar) levels. Limit sugars and sweets such as sugar, regular pop, desserts, candies, jam and honey. The more sugar you eat, the higher your blood glucose will be. Artificial sweeteners can be useful. Limit the amount of high-fat food you eat such as fried foods, chips and pastries. High-fat foods may cause you to gain weight. A healthy weight helps with blood glucose (sugar) control and is healthier for your heart. Eat more high-fibre foods such as whole grain breads and cereals, lentils, dried beans and peas, brown rice, vegetables and fruits. Foods high in fibre may help you feel full and may lower blood glucose (sugar) and cholesterol levels. If you are thirsty, drink water. Drinking regular pop and fruit juice will raise your blood glucose (sugar). Add physical activity to your life. Regular physical activity will improve your blood glucose (sugar) control. Plan for healthy eating Using a standard dinner plate, follow the Plate Method in the image below to control your portion sizes. Alcohol can affect blood glucose (sugar) levels and cause you Continue reading >>

30-day Meal Planner For Diabetics

30-day Meal Planner For Diabetics

Christine Fleming has a master's degree in dietetics. She is passionate about using her degree to help others take care of themselves by eating nutritious foods and leading a healthy lifestyle, enabling people to live the life they were created to live. A healthy chicken breast wrap.Photo Credit: Reddiplomat/iStock/Getty Images Managing diabetes well is critical to having a high quality of life while living with the condition. When considering a 30-day meal plan, ensure you can follow the plan long term by taking your lifestyle into consideration. Factors to account for include usual waking time, mealtime, daily schedule, insulin, physical activity and bedtime. Talk to a registered dietitian to make sure your meal plan meets your specific nutrient needs. Whether the goal is weight loss or weight maintenance, a 30-day diabetic meal plan should include enough calories, with 50 percent of your total calories from carbohydrates primarily in the form of whole grains, vegetables, beans, fruits and milk. Protein should come from lean protein sources like skinless poultry and fish and make up about 20 percent of total calories, while the remaining 30 percent of calories should come from healthy fats such as nuts, seeds, fish and avocados. As with any healthy meal plan, limit refined and added sugars. Eating carbohydrates consistently throughout the day is key for managing blood sugar. You can accomplish this on a 30-day meal plan by eating three main meals and two or three small snacks. One of the snacks should be shortly before bedtime to help compensate for not eating during the night. Along with carbohydrate foods, include sources of protein and healthy fats in each meal to balance the meal and avoid dramatic spikes in blood sugar. You can use carbohydrate counting on a 30- Continue reading >>

14 Free Diabetic Meal Plans

14 Free Diabetic Meal Plans

1227 Calorie Diabetic Meal Plan Diet has a Protein-Carb-Fat Ratio of 23-55-22 - See more about calorie ratios here Type 2 Diabetes Meal Plans (1200, 1500, 1800, 2000 & 2500 calories) 30-Day Meal Plan for People with Diabetes... 1200, 1500, 1800, 2000, 2200 & 2500 calorie Diabetic Meal Plans Other Diet Plans… I'm Adrian Bryant, I started NowLoss.com to help you look better naked & if you're serious about losing weight… Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months Continue reading >>

Your 5-week Diabetic Diet Meal Plan

Your 5-week Diabetic Diet Meal Plan

The Outsmart Diabetes Diet is based on new research that found four specific nutrients—fiber, vitamin D, omega-3s, and calcium—work together to help balance blood sugar and encourage weight loss. Build your daily diabetic diet meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks—any combination gets you approximately 1,400 calories a day and a healthy dose of the "Fat-Fighting 4." Remember to eat about every 3 hours and practice portion control. Prevention Premium: What Every Woman Knows About Erectile Dysfunction Follow this mix and match diabetic diet meal plan—adapted from The Outsmart Diabetes Diet—for the next five weeks to help fight fat, maintain healthy blood sugar levels, boost energy, and reduce your diabetes risk. BREAKFAST Fruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100% fruit spread on ½ of a whole grain bagel. Serve with 1 c fat-free milk. Crunchy yogurt: Combine 6 oz fat-free light yogurt, ¼ c granola cereal, 1 Tbsp ground flax seed, and 1 Tbsp chopped nuts. Add ground cinnamon and/or sugar substitute to taste. Eggs and English muffin: Scramble 1 egg in a pan coated with 1 tsp canola or olive oil; top with ¼ c chopped tomato, onion, and chile salsa. Serve with toasted 100% whole grain English muffin, spread with 2 Tbsp low-fat (1%) cottage cheese, and 1 c fat-free milk. Instead of scrambled eggs, try poaching an egg: Good Morning Blend: Stir together 6 ounces fat-free yogurt, 2 Tbsp dried mixed fruit, 2 Tbsp ground flax seed and 2 Tbsp chopped almonds, walnuts, or pecans. Nutty Oatmeal: Top ½ c cooked oatmeal with ¼ c walnuts or other nuts; add ground cinnamon and/or sugar substitute to taste. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage. Bagel and cream cheese: Sprea Continue reading >>

11 Simple Type 2 Diabetes Meal Planning Tips

11 Simple Type 2 Diabetes Meal Planning Tips

I love cooking. But I know many people either don't know how to cook or don't like to cook all that much. I do believe it's something you can learn to enjoy. But, even though I do like cooking, I don't want to be chained to the sink. So much of the time the recipes I create (and the ones we share here at DMP) are super easy. I'm always looking for time savers and short cuts to get dinner on the table, faster! By following some simple meal planning tips, you'll not only eat well, and get dinner on the table faster. But you'll keep your type 2 diabetes in check, which is exactly what you want, right? If you've never been a meal planner, you're really missing out because it saves money, saves time, saves stress, and stops you wandering off eating things you probably shouldn't eat aka Meal planning saves you money because you buy only what you need to make the meals, so there is much less food wastage, meaning youre not throwing money in the trash. If you do have leftover food items or things in the pantry you want to use up, then you can factor those into your meal plan and it saves you money. Also, if you stick to your shopping list, you stop making impulsive buys when you're at the store. Supermarkets often try to get us to make impulsive buys based on specials but the reality is, often we really dont need or want those items. So keep your radars on and stick to your shopping list because it really does save you money in the long run. Take a second to reflect on how much time you think about what you're going to eat for dinner, or what you're going to take to work for lunch. If you dont make a plan, you have to think about it day in and day out and that takes time and energy. It can also lead to more stress if youre left having to make decisions right at the last minute Continue reading >>

14-day Low-carb Diet Meal Plan

14-day Low-carb Diet Meal Plan

What should I eat? That’s probably the most common question from people who want to try a low-carb diet. Our goal is to make low carb simple, so we have just the answer for you. Either use our free two-week low-carb challenge for a step-by-step guide, including shopping lists etc., or just check out our 14-day low-carb diet plan below. Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. Perfect, if you like variety. But if you instead want less cooking there are two things you can do: Simplify lunch: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. Voilà: no need to cook for lunch! Simplify breakfast: Choose one breakfast you like, and eat it every day. Like scrambled eggs. Or, if you’re not hungry, you could skip breakfast completely, perhaps only having a coffee. This not only saves you time and money, it also increases the effect of the diet on weight loss and blood sugars. More on intermittent fasting Whatever option is right for you, find the recipes below. But first a few words about getting ready. Get ready A low-carb diet is safe for most people, but in the following three situations you may need extra support: If you’re not in any of these situations you should be good to go. Just remember one final thing if you’re just starting out on low carb: you need to drink enough fluids and get some extra salt during the first week, to avoid the low-carb flu 1 and feel your best. A cup of bouillon 1-2 times per day, for example, really helps. That’s it, let’s move on to the 14-day low-carb plan. Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Note Feel free to adjust this diet Continue reading >>

5 Awesome Mediterranean Meal Plans

5 Awesome Mediterranean Meal Plans

Ive encountered my fair share of diets and Ive even investigated a few on this site already, but one thats always fascinated me is the Mediterranean diet. Although, I hate to even call it a diet since its really more of a lifestyle than a food regime. When I think of the word diet I almost automatically assume there are some restrictions and limitations ahead. However, with the Mediterranean diet, it never actually feels like youre missing out on anything thanks to the variety of tasty food options available. In todays post, Ill show you exactly what the Mediterranean diet looks like, what the research shows about it, and how to incorporate this lifestyle into your weekly meal planning . Originally dating back to the 1970s, the Mediterranean diet was first introduced by an American scientist by the name of Ancel Keys and his wife, Margaret Keys, a chemist. Unfortunately, the diet didnt take off until about 20 years later in the 1990s. When Ancel first introduced the notion of the Mediterranean diet, he suggested that by following the dietary patterns of people living in Greece, Italy, and Spain, you could improve your overall health. According to the original theories , by implementing a diet rich in healthy fats you may even reduce your risk of health issues like cardiovascular disease . According to the Mayo Clinic , the following guidelines are used when following the Mediterranean diet. Consume meats and sweets on a less frequent basis than most of us are used to Consume moderate amounts of poultry, eggs, cheese, and yogurt Choose fish and seafood at least twice a week, if not more Include fruits, veggies, whole grains, olive oil, beans, nuts, legumes, seeds, herbs, and spices in as many of your meals as possible Thanks to the geographical location of the Mediterra Continue reading >>

Your Diabetes Menu Plan

Your Diabetes Menu Plan

How do you get all the nutrition you need in a day while still being mindful of calories and carbs? The secret is to plan ahead. Meal planning depends on lots of things, like your taste preferences, medications, and activity level, says Jill Weisenberger, RDN, CDE, author of Diabetes Weight Loss -- Week by Week. But good general advice to follow is to keep your carbs consistent -- eat the same amount at breakfast, lunch, and dinner to keep blood sugar from spiking or dipping too low. Weisenberger recommends 45 grams as a target for the three main meals of the day. "If you go lower than 30 grams at a meal, it's going to be really hard to get all the nutrients you need, such as fiber and phytochemicals," the health-boosting nutrients in fruits and vegetables. This sample meal plan provides 1,400 calories. Supplement with healthy snacks to reach your personal calorie goals. If you're rushed in the mornings, make breakfast a snap with mix-and-match prepared items such as hardboiled eggs, nuts or seeds, a part-skim cheese stick, peanut butter, or yogurt for protein; toast, crispbread, or unsweetened instant oatmeal for whole grains; plus any kind of fruit -- dried fruit, a banana, an apple. Menu Avocado Toast and Egg Café au lait made with a half cup 1% milk Medium orange Avocado Toast and Egg This has to be one of the most satisfying, easy breakfasts around, thanks to a helping of fiber from the avocado and whole-grain bread. For an extra flavor kick, sprinkle with Cajun seasoning or smoked paprika. Makes 1 serving. Ingredients: 1 slice 100% whole grain bread 1/5 avocado 1 egg salt and pepper Directions: 1. Toast bread. Scoop out avocado and mash onto toast. Top with a poached or soft-boiled egg and sprinkle with salt and pepper. Per serving: 235 calories, 10 g protein, 19 Continue reading >>

30-day Meal Plan For People With Diabetes Week 4 - Food Network

30-day Meal Plan For People With Diabetes Week 4 - Food Network

30-Day Meal Plan for People with Diabetes Week 4 - Food Network 30-Day Meal Plan for People with Diabetes Week 4Day 22Breakfast: 1/2 serving Applegurt (find recipe on Food Network.com) 1 scrambled egg cooked in 1 teaspoon olive oil, topped with 1 teaspoonchopped chivesLunch: Raspberry Chicken Salad (find recipe on Food Network.com) 1/2 whole wheat bagel spread with 2 teaspoons reduced-fat cream cheese 1 orangeDinner: 4 ounces grilled beef tenderloin Oven Baked Parmesan French Fries (find recipe on Food Network.com) 5 grilled asparagus spears Mixed Tomato Salad: (1/2 cup cubed red tomatoes, 1/4 cup halved cherrytomatoes, 2 tablespoons chopped Vidalia onion, 2 teaspoons mincedfresh basil drizzled with 2 teaspoons balsamic vinegar) 10 red grapesSnacks: 1 ounce roasted unsalted cashews 1/2 cup edamameTodays Takeaway Tip: Instead of frying, try baking. Oven Baked ParmesanFrench Fries are a perfect example of how to enjoy the crunch of fried foodswithout all the excess fat and calories.Day 23Breakfast: Pumpkin Muffins (find recipe on Food Network.com) 1 cup fat-free milkLunch: Crab Salad Sandwich: (mix 3 ounces cooked crabmeat with 1 tablespoonlow-fat mayonnaise, 1/4 cup chopped red pepper, 1/4 cup chopped celery,1/2 teaspoon capers; place in a whole wheat pita pocket with spinach orlettuce leaves.) 1/2 cup reduced-sodium, low-fat tomato soup Dinner: 3 ounces baked tilapia Seared Greens with Red Onion and Vinegar (find recipe on FoodNetwork.com) 1/2 cup barley cooked in reduced-sodium chicken broth 1 cup tossed salad drizzled with 1 teaspoon walnut oil and 2 teaspoonsherb vinegar 1/2 cup sliced bananas topped with 1 tablespoon lite whipped toppingSnacks: 1/2 cup water-packed mixed fruit salad 1/2 cup low-fat cottage cheese with 1 tablespoon toasted slivered almondsTodays Tak Continue reading >>

Diabetes Diet, Eating, & Physical Activity

Diabetes Diet, Eating, & Physical Activity

Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends. Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team. Eating well and being physically active most days of the week can help you keep your blood glucose level, blood pressure, and cholesterol in your target ranges prevent or delay diabetes problems feel good and have more energy What foods can I eat if I have diabetes? You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes. The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines. The food groups are vegetables nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes starchy: includes potatoes, corn, and green peas fruits—includes oranges, melon, berries, apples, bananas, and grapes grains—at least half of your grains for the day should be whole grains includes wheat, rice, oats, co Continue reading >>

Seven-day Diabetes Meal Plan: Options For Healthful Eating

Seven-day Diabetes Meal Plan: Options For Healthful Eating

A diabetes meal plan can help. A good meal plan can help people to meet their nutritional needs, eat an appropriate mix of foods, and lose weight if needed. A 7-day diabetes meal plan not only provides a week's worth of healthful eating, but it also makes shopping and cooking duties simpler and can help people save money. Two menus for 7 days The ideal diabetes meal plan will offer menus for three meals a day, plus two snacks. Plans tend to suggest consuming 1,500 to 1,800 calories a day. The number of calories people with diabetes need to eat each day will vary, depending on their activity level, height, and gender, and whether they're trying to lose, gain, or maintain their weight. The meal plans below provide a maximum of three servings of healthful, high-fiber carbohydrate choices at each meal or snack. Diet plans for weight loss Carrying excess weight puts additional stress on the body's ability to use insulin and regulate blood sugar levels. Unfortunately, close to 90 percent of people with type 2 diabetes are overweight, according to the Obesity Society. It is helpful for most people with diabetes to consider weight loss guidelines when developing a meal plan. Under the guidance of a doctor, many choose to follow a reduced calorie plan. Step-by-step guide to meals for a week These three practices can help people with diabetes enjoy a healthful, varied diet and successfully manage their blood sugar: balancing carbohydrates, proteins, and fat to meet dietary goals measuring portions accurately planning ahead With these ideas in mind, the following steps can help people with diabetes put together a healthful 7-day meal plan: note daily targets for calories and carbohydrates see how many portions of carbohydrates and other foods will meet those targets divide those p Continue reading >>

30 Day Low Carb Meal Plan Download From Diabetes.co.uk

30 Day Low Carb Meal Plan Download From Diabetes.co.uk

Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community 30 day low carb meal plan download from diabetes.co.uk I've just downloaded this meal plan - recipes for low carb breakfasts, lunches and dinners, for 30 days. These meals average out at only 600 calories per day. I don't know about the rest of you but I'd have to have at least three helpings of each meal per day; either that or starve to death. It seems unlikely that whoever devised this plan thinks we can make up the rest of the calories we need from snacks given that these meals only provide one third of what most people need meaning the snacks would have to provide a whopping two thirds of our intake. I average 2000 calories per day and I am, and always have been, bordering on being under weight. I wish someone would come up with a sensible plan that provided what people actually need instead of these airy fairy plans that nobody could possibly live on, even if they were trying to lose weight, for any length of time. Phew. I feel better for that rant! Can you give a link to this plan please?? And are you sure it;s low carb and not low calories? Low carb diets are not only weight loss diets and can make up for any loss of calories from reduced carbohydrates by increasing consumption of fats and protein, and would in no way that I'm aware of be so low. Many athletes and bodybuilders use this style of diet, and I'm sure they couldn't survive on those sort of levels I'm on a very low carb diet, and certainly don't!! have a look at these and see if they help, the focus is on weight loss, but you can put on weight with LCHF if you want to its a long page and a video Can you give a link to this plan please?? And are you sure it;s low carb and not low cal Continue reading >>

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