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Cheap Diabetic Meals

Budget-friendly Recipes

Budget-friendly Recipes

On a budget? With these recipes, you can feed a family of four for ten dollars or less. Searing beef on the stovetop adds a few minutes to your slow cooker routine, but its well-worth the payoff in flavor. Serve this stew with a side of steamed green beans for a balanced weeknight meal that makes your kitchen smell inviting all day long. This tried-and-true stir-fry keeps things simpleand fastwith just six ingredients, but plenty of vegetables, lean protein and whole grains. Like many meals with tofu, its budget-friendly to boot! Calculate the number of calories you should eat each day to maintain your present body weight: Please select an option before you continue. I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house. I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active. I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active. This number estimates how many calories you should eat per day to keep your body weight where it is now. If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started. Continue reading >>

Cant Eat Healthy On A Budget? Think Again!

Cant Eat Healthy On A Budget? Think Again!

Cant Eat Healthy on a Budget? Think Again! Posted on September 24, 2012 by American Diabetes Association Its the beginning of a new season, and many of us may still be scrambling to save money after summer vacation spending. When youre on a tight budget, the thought of preparing tasty, nutritious meals on a regular basis can seem impossible, as healthy foods have that bad reputation of being too expensive. Its time to kiss the excuse of eating junk food to save money goodbye, because it is possible to eat healthy without putting a large dent in your wallet. All you need is careful planning and a little effort. Here are some tips on saving money while shopping for diabetes-friendly foods. Planning ahead is important in making sure you get more bang for your buck at the grocery store. Make sure to sign up for your grocery stores valued customer program to receive automatic discounts and coupons. Also check advertisements and online to see whats on sale. Before you walk out the door, take note of what food items you have on hand so you dont overbuy, and take into account how youll use leftovers (which will also help you save!). Then create a shopping list based on this and your weekly menu plan. It may be hard while passing the chip aisle, but stick to that list! An important tip for fighting those urges: Dont shop hungry. Have a light snack before you go shopping to avoid impulse purchases. Plan for one to two meatless meals each week.Pork, beef, fish, chicken and other meats are usually some of the most expensive items, so the more vegetarian meals you plan, the more likely you are to save. Good sources of meatless protein include beans, peas, lentils, legumes, nuts, seeds, low-fat dairy and eggs. Buy fruits and vegetables when they are in season. Not only will they tas Continue reading >>

Healthy Eating On A Lean Budget: Diabetes Meals For Less

Healthy Eating On A Lean Budget: Diabetes Meals For Less

As the recession deepens and the unemployment rate hovers at 10%,1 diabetes clinicians often find themselves caring for individuals with serious financial concerns. Comments such as “Healthy food is too expensive,” “I can't afford to follow a diabetes diet,” and “Diabetic food costs too much” are now commonly heard during patient care encounters. It is not surprising that individuals with diabetes have financial issues because those with diagnosed diabetes, on average, have medical expenditures that are approximately 2.3 times higher than those without diabetes.2 According to the American Diabetes Association, the per capita annual cost of health care for people with diabetes is $11,744, of which $6,649 (57%) is attributed to diabetes.2 The recent economic downturn has added further financial pressure. The current Consumer Price Index Inflation Calculator estimates that what $100 would buy 5 years ago now costs $114.52,3 an amount that will vary with changes in the economy. Although some individuals with diabetes may not disclose financial anxieties to their clinicians, health care professionals should be aware that the inability to pay for food, medications, and other aspects of diabetes care can pose a barrier to optimal self-management. Health care professionals should be prepared to assist individuals with diabetes by providing guidance on pennywise meal planning, smart shopping, and cost-effective cooking to help patients reduce their food costs without sacrificing important aspects of their care. Planning Pennywise Meals Planning pennywise meals is the first step toward taking a big bite out of food expenses. Sharing information such as “Saving just $5 a week on food—about the cost of one fast-food value meal—adds up to more than $250 a year” w Continue reading >>

20 Tasty Diabetic-friendly Recipes

20 Tasty Diabetic-friendly Recipes

Indulge in these diabetic-friendly dishes Not all low-carb, low-sugar meals have to be tasteless. Check out this collection of recipes to find a dish perfect for every course. Applesauce Pancakes Trading butter for applesauce is a healthy way to cut out excess fat and still enjoy the sweetness of pancakes. Try this recipe: Applesauce Pancakes Continue reading >>

Eat Cheap & Healthy: 20 Diabetic Recipes On A Budget

Eat Cheap & Healthy: 20 Diabetic Recipes On A Budget

Eat Cheap & Healthy: 20 Diabetic Recipes on a Budget Fast food isnt cheap and is rarely healthy. Have the best of both worlds with delicious and healthy recipes that feed a family for less than $3 per serving. Enjoy chicken, turkey, sausage, beef, and vegetarian recipes that are easy to prepare. Many dinners are ready to eat in minutes! Turn traditional tuna noodle casserole into a gourmet-worthy pasta dish without spending a fortune. This seven-ingredient meal is just $2.05 per serving and will feed a family of four. Popular Diabetic Recipes , Diabetes Recipes , Diabetic Meals , Meals Made Easy , Diabetic Main Dish Recipes Put a twist on your weekly ground beef recipe with this flavorful and low-carb dinner that serves six at just $1.85 per serving. Your family will love this Mexican take on meatball night. Popular Diabetic Recipes , Diabetes Recipes , Diabetic Meals , Meals Made Easy , Diabetic Main Dish Recipes Whip up a low-carb recipe loaded with veggies for breakfast any time of day. Quick cooking time and easy cleanup make this diabetes recipe a winner with a cost of just $1.30 per serving. Popular Diabetic Recipes , Diabetes Recipes , Diabetic Meals , Meals Made Easy , Diabetic Main Dish Recipes Curried Chicken with Cabbage, Apple & Onion Spice up chicken breast with an easy diabetic recipe that will liven up your weeknight routine. A simple shopping list makes meal planning easy, and the $1.47 price per serving is a bonus for your budget. Popular Diabetic Recipes , Diabetes Recipes , Diabetic Meals , Meals Made Easy , Diabetic Main Dish Recipes Indulge in a vegetarian casserole that boasts hearty and filling ingredients like beans, ground cashews, and spinach. For just $1.05 per serving you can feed six with this easy diabetic casserole that also has 10 grams Continue reading >>

Overlooked Cheap And Healthy Foods

Overlooked Cheap And Healthy Foods

A proper diet is one of the major ways to manage diabetes and healthy foods often get a bad reputation for being expensive. With some planning, there are plenty of diabetes-friendly options that can fit into your budget. Consider these cheaper healthy food options that are often overlooked for people with diabetes. Preparing for the Grocery Store The first step to a better eating plan is to prepare for the grocery store before you get there. Determine your budget and make a list of what you need. Check your cabinets and only fill in things you do not already have. Stick to the list to avoid being lured into buying unnecessary extras. Coupons can help you save money on quality foods. Find them in local publications, magazines, and online. Read the circulars for the local grocery stores to find the best deals. Join shoppers clubs at grocery stores and mass merchants to score additional discounts. Never shop when you feel hungry as this may cause you to splurge. Learn the store layout. Often the healthiest options are located on the outside aisles or perimeter of the store. Avoid visiting the aisles filled with packaged cakes, cookies, and other processed temptations. Inquire if the store has discount days you might be able to take advantage of, such as deals for seniors or veterans. Check in the front of the store since they often place “two for one product” at the entrance. If the store has a delivery service, you can shop online and have exactly what you need to be delivered to your door. This minimizes the chances of being tempted by advertisements at the store. It is also convenient for people with limited mobility. Frozen Vegetables Green, leafy vegetables are top healthy choices for people with diabetes. They contain vitamins, minerals, and antioxidants that are Continue reading >>

9 Budget-friendly Foods For A Diabetes Diet

9 Budget-friendly Foods For A Diabetes Diet

9 Budget-Friendly Foods for a Diabetes Diet Eating Healthy Doesn't Have to Be Expensive People with diabetes are encouraged to eat a healthy diet, including plenty of fruits and vegetables and lean protein but as you may notice at the grocery store, a box of processed food like macaroni and cheese can often be cheaper than a fresher, more nutritious choice like chicken breasts. In fact, maintaining a healthier diet could mean spending an average of $1.50 more per day, according to an analysis of studies from 10 countries published in BMJ Open in 2013. While there may be a learning curve associated with making food from scratch, improving your cooking skills, planning meals, shopping strategically, and being willing to try new foods can all help you eat better without overspending. If you dont know how to saut, chop, or store a food, youre likely not going to spend your dollar on it, says Shreela Sharma , RD, PhD , an associate professor in the epidemiology, human genetics, and environmental sciences department at the University of Texas School of Public Health in Houston. To stick to a healthy diabetes diet without breaking the bank, Sharma recommends pairing smarter shopping with learning new cooking skills and perhaps even gardening. Here are some inexpensive and healthy choices to start your shopping list. Why its a smart buy: In addition to their low cost, frozen vegetables can be healthy alternatives to fresh produce, even allowing you to enjoy favorites when they aren't in season. Frozen veggies make great side dishes and additions to soups, stews, and casseroles. Look for resealable packaging that allows you to use only what you need for any given meal and maximize its use. Just be sure to read labels carefully and skip those with added sauces or unnecessary sal Continue reading >>

3-day Diabetes Meal Plan: 1,200 Calories

3-day Diabetes Meal Plan: 1,200 Calories

Eating with diabetes doesn't need to be restrictive or complicated. Healthy eating is the cornerstone of managing diabetes, yet it can be a challenge figuring out what to eat to balance your blood sugar. Here we've created a delicious 3-day meal plan that makes it easier to follow a diabetes diet. In this plan you'll find a mix of nutritious foods including fiber-rich complex carbohydrates, like whole grains and fresh fruits and vegetables, lean protein sources, healthy fats and dairy. This plan limits the amount of foods with refined carbohydrates (think white bread, white rice and sugar), added sugars and saturated fats, which can negatively impact your health if you eat too much. The carbohydrates are balanced throughout the day with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Eating with diabetes doesn't need to be restrictive or complicated. Incorporating a variety of foods, as we do in this meal plan, is a healthy and sustainable approach to managing diabetes. Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you. Day 1 Meal Prep Tip: Cook or set aside an extra 1/2 cup of black beans tonight at dinner to have for lunch on Day 2. Be sure to rinse canned beans to get rid of excess salt. Breakfast (298 calories, 32 grams carbohydrates) • 1 cup nonfat plain Greek yogurt • 1/2 cup blueberries • 1 1/2 Tbsp. chopped walnuts • 2 tsp. honey Top yogurt with blueberries, walnuts and honey. Note: We use a small amount of added sweetener, in this case h Continue reading >>

30-minute Meals—all Diabetes-friendly!

30-minute Meals—all Diabetes-friendly!

Cooking a diabetes-friendly meal doesn't have to be a time-consuming endeavor that traps you in the kitchen! Whether you have type 1 or type 2 diabetes, are prediabetic, or cook for someone who has diabetes, you know the importance of a healthy—and delicious—dish. We make it easy: These dinner recipes can be prepared, cooked, and served in 30 minutes or less. See 10 of our favorites now! Tandoori is an Indian term used to describe a method of cooking meats quickly over relatively high heat. The sweet mango-pear-cherry chutney not only perfectly compliments these spiced turkey cutlets, but it's also a great low-fat option that will help keep you slim. Antioxidant-packed tart cherries give the dish an extra healthful boost, too. See the full recipe! These simple grilled halibut fillets are chock-full of omega-3s, which reduce inflammation, a major risk factor for diabetes, and appear to improve insulin resistance. Let the flavor soar from average to extraordinary by topping each filet with a spoonful of roasted tomato and olive tapenade. See the full recipe! This small, corkscrew-shaped pasta gathers the rich taste of sauteed mushrooms, shallots, freshly grated Parmesan, and fiber-rich Swiss chard into its crevasses for a simple, healthy meal that tastes gourmet. See the full recipe! For a unique and flavorful twist on your standard stir-fried vegetables, toss them with fresh ginger, garlic, and sesame oil before throwing them into the wok or skillet. Top with seared shrimp for a satisfying dinner that boosts heart health: shrimp is high in vitamin B12, which may lower levels of homocysteine, a marker of heart disease risk. See the full recipe! If you're tired of your standby chili recipe, try swapping ground beef with chicken and adding veggies—chicken has half the Continue reading >>

Shopping List For Diabetics

Shopping List For Diabetics

Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease, high blood pressure, stroke, metabolic syndrome, and obesity as well as type 2 diabetes. If you’ve recently been diagnosed with type 2 diabetes, pay special attention. Research on newly diagnosed type 2 diabetics coming to the Pritikin Longevity Center illustrate how profoundly beneficial early intervention can be. Scientists from UCLA followed 243 people in the early stages of diabetes (not yet on medications). Within three weeks of coming to Pritikin, their fasting blood sugar (glucose) plummeted on average from 160 to 124. Research has also found that the Pritikin Program reduces fasting insulin by 25 to 40%. Shopping List for Diabetics – More Features Here’s another big plus to our Shopping List for Diabetics. In addition to icons that are diabetes-focused like “sugar free,” this list uses icons like “low cholesterol” and “low sodium” because many people with diabetes are working to control not just diabetes but related conditions like high cholesterol levels and high blood pressure. This list can help you identify those foods most advantageous in helping you reach your personal health goals. Diabetic Food Taboos? Not Anymore! Have you been told you have to give up juicy watermelon or sweet grapes? What if we told you those foods really aren’t taboo? Watch the Video Our Healthy Shopping List for Diabetics also lists the top 10 things to put back on the shelf if you’re trying to: Lose Weight Lower Blood Pres Continue reading >>

10 Diabetic Friendly Foods To Eat On A Budget | Diabetic Connect

10 Diabetic Friendly Foods To Eat On A Budget | Diabetic Connect

Ginger Vieira was diagnosed with type 1 diabetes when she was 13, celiac disease a year later, and fibromyalgia in 2014. Ginger provides great insights into life with multiple chronic illnesses, including how to make the most of your life despite your health setbacks. You've heard it before: reduce the carbs in your diet to help lower your blood sugar, lose weight, and live a healthier life with diabetes. But it isn't always easy! Many of us are concerned about the high cost of some healthier foods. Here are 10 foods that can fit your diabetes-friendly meal plan and your budget. Frozen veggies don't come with all the sodium of canned vegetables, they're inexpensive, and they dont spoil in a few days like fresh vegetables do. They're also easy to cook in the microwave or a pot on the stove. Stick with choices like peas, carrots, Brussels sprouts, cauliflower, corn, and other lower-carb choices. Whether you buy the leg, the thigh, or the breast, the standard packages of raw chicken in the meat aisle of your store are a great way to get plenty of protein. Flavor it with olive oil and a variety of basic herbs (like oregano, celery salt, and pepper) and cook on the stovetop in a pan. Buying a whole, roasted chicken is also a convenient, low-cost option. Swap your pasta for brown rice from the grocery store's bulk section, rather than one of those ready-made boxes, and cook it yourself! Rice is filling, easy to make, and when bought in bulk, it's cheap. Canned beans are an easy way to get plenty of low-glycemic carbohydrates and lots of fiber. Pour a can of beans into a strainer and rinse off as much of the liquid as you can by running it under the faucet; the liquid is where most of the added sodium is hiding. A quick and easy meal that's also low carb requires only a few s Continue reading >>

Eating Well On A Budget

Eating Well On A Budget

Despite the taunts of various naysayers it is possible to eat well on a budgetthe operating definition meaning to eat healthy foods that taste good. There are, however, two prerequisites: the person attempting this feat must have a basic command of cooking and a fair degree of organizational skill. The first is a requirement; the second a strong recommendation. Just as drugs have side effects, there are reverberations to food budgeting. It takes time and generally avoids the use of convenience items. The from-scratch nature of the endeavor means that without a basic proficiency of cooking techniques and seasonings your food will be healthy, but nobody will want to eat it! But you can learn cooking skillsif you dont know how to cook, invest in in a good all round cookbook that teaches skills alongside recipes, such as the Joy of Cooking or How to Boil Water, or enroll in a low- cost community sponsored cooking class. Being organized comes in handy when sorting through and deciding on the many coupons, sales, food pantries and farmers markets available in any given week. Now that we have the out of the way, lets get down to business. -- Plan out your meals for the week and set a menu to use leftovers from one dinner for lunch items for the next day. -- Make a grocery list. You are less likely to buy expensive impulse items if you shop from a list. -- Look into opening an account at a grocery wholesaler such as B.Js or Cosco. They are one low cost, flat fee for one years membership. -- Where you buy your food matters, so choose your food retailer carefully. Food pantries and collectives can save you dollars as long as you are willing to do a bit of volunteering for the privilege. Also, there are price differences among different food suppliers. Convenience stores and high Continue reading >>

The Best 7-day Diabetes Meal Plan

The Best 7-day Diabetes Meal Plan

This 1,200-calorie meal plan makes it easy to follow a diabetes diet with healthy and delicious foods that help to balance blood sugar. The simple meals and snacks in this 7-day plan feature complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats. We limited refined carbohydrates (like white bread, white pasta and white rice) as well as added sugars, which can spike your blood sugar quickly. We've also cut back on saturated fats and sodium, as they can negatively impact your health if you eat too much. The carbohydrates are balanced throughout the day with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Eating with diabetes doesn't need to be difficult—choose a variety of nutritious foods, as we do in this meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes. Day 1 Breakfast (294 calories, 41 g carbohydrates) • 1/2 cup oats cooked in 1/2 cup each 2% milk and water • 1 medium plum, chopped • 4 walnut halves, chopped Top oats with plum and walnuts. A.M. Snack (96 calories, 18 g carbohydrates) • 3/4 cup blueberries • 1/4 nonfat plain Greek yogurt Top blueberries with yogurt. Lunch (319 calories, 37 g carbohydrates) Turkey & Apple Cheddar Melt • 2 slices whole-wheat bread • 2 tsp. whole-grain mustard, divided • 1/2 medium apple, sliced • 2 oz. low-sodium deli turkey • 2 Tbsp. shredded Cheddar cheese, divided • 1 cup mixed greens Top one slice of bread with 1 tsp. mustard, apple, turkey and 1 Tbsp. cheese. Top the other Continue reading >>

Low Carb Chicken Philly Cheesesteak Bowl

Low Carb Chicken Philly Cheesesteak Bowl

Low Carb Chicken Philly Cheesesteak is the perfect recipe for a delicious, health and quick-fix meal. In less than 30 minutes, you can enjoy a diabetes-friendly meal the whole family will love. CLICK BELOW FOR THE LOW CARB CHEESESTEAK VIDEO: I’m back with more philly cheesesteak!!! Now do you believe me when I say “I’ll never give up my quest for the ultimate low carb philly cheesesteak recipe”? First there was Low Carb Philly Cheesesteak Cups, next there was Philly Cheesesteak Stuffed Mushrooms and then Low Carb Philly Cheesesteak Bowl! Now my fellow cheesesteak lovers, I give you my low carb chicken-based version. ♥ This recipe is perfect if you are cooking for either low carb eaters or people with diabetes and also for those who have no diet restrictions. Just add in a hoagie roll or hamburger bun and dinner is done. It all begins with thinly sliced chicken breasts. I sliced my chicken partially frozen which helps tremendously with getting the super thin slices I wanted. If your chicken is fresh or thawed, simply place it back in the freezer for 15-20 minutes to get it to a semi-frozen state. (You can slice the chicken breasts without freezing them, it just makes things a little easier) Next, I added my seasonings to the raw sliced chicken and made sure all pieces were coated. I let this sit a few minutes while I warmed up a little olive oil in my skillet. (You could complete this step up to a day ahead of time if you’d like. Just store the chicken in fridge until your ready.) When your olive oil is heated, add the chicken slices and spread them out. I used a large skillet here and it allowed enough room for 2 large chicken breasts. As the chicken browns, continue spreading the pieces out and turning them so each side is nicely browned. For this part, you Continue reading >>

15 Easy Diabetic Recipes You’ll Want To Make Over And Over

15 Easy Diabetic Recipes You’ll Want To Make Over And Over

Pineapple Pudding Cake Taste of Home My mother used to love making this easy dessert in the summertime. It's so cool and refreshing that it never lasts very long! Recipe shared by Kathleen Worden, North Andover, Massachusetts. Mini Ham 'n' Cheese Frittatas Taste of Home I found this recipe a few years ago and tried to make it with it with a few changes. I'm diabetic, and this fits into my low-carb and low-fat diet. Every time I serve a brunch, the frittatas are the first thing to disappear, and nobody knows they are low fat! Recipe shared by Susan Watt, Basking Ridge, New Jersey. Simple Lemon Pie Taste of Home Lemon meringue pie is one of my favorite desserts, and this yummy, sweet-tart version is so good that no one will suspect that it's light. Recipe shared by Frances VanFossan, Warren, Michigan. Pork Chops with Honey-Garlic Sauce Taste of Home The honey and garlic sauce is so good, I sometimes double it so there's extra for dipping. Recipe shared by Michelle Smith, Eldersburg, Maryland. Walnut-Crusted Salmon Taste of Home Whenever I can get salmon for a good price, I always turn to this simple and delicious recipe. Recipe shared by Edie DeSpain, Logan, Utah. Carrot Broccoli Soup Taste of Home This soup is a staple at our house. It's fast, easy, yummy and so nutritious filled to the brim with carrots and broccoli! Recipe shared by Sandy Smith, London, Ontario. No-Fuss Avocado Onion Salad Taste of Home My mother could take a simple salad and turn it into something incredibly delicious. This one is a favorite of mine, and it is so easy to make. Recipe shared by Marina Castle, Canyon Country, California. Spinach-Mushroom Scrambled Eggs Taste of Home My husband and I enjoyed a mushroom egg dish at a hotel restaurant. I've created a healthy rendition with loads of hearty Continue reading >>

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