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By Kerri-Ann Jennings, MS, RD
WebMD Magazine - Feature
Reviewed by Hansa D. Bhargava, MD
Recommended Related
to Diabetes
6 Diet Tips t o Help Manage
Diabet es Nerve Pain
If you have diabetes, you
already know the drill. What
you eat, when you eat, and
how much you eat can send
your blood sugar
skyrocketing -- or make it
plummet. For better or worse,
"diet and diabetes" go
together like salt and pepper.
So if you need a little
motivation to eat better - and
who doesn't? - consider this:
with diabetes, you're at high
risk of the nerve pain and
damage called diabetic
neuropathy. What can start as
a little tingling or numbness in
your feet can turn into major
problems...
Read t he 6 Diet Tips t o
Tools & Resources
Your Diabetes Menu Plan
Tips and recipes to help you keep your diet
on track.
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.
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Breakfast
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
Caf 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 g carbohydrate, 14 g fat (3 g
saturated fat), 164 mg cholesterol, 7 g fiber, 3 g sugar, 194 mg sodium.
Calories from fat: 52%
Lunch
Getting out of the two-slices-of-bread sandwich rut can be an easy
way to control carbs. Stick to a small whole wheat pita or enjoy some
rye crispbreads alongside a protein- and veggie-loaded salad or soup
for a satisfying midday meal.
Menu
Whole wheat pita stuffed with Curried Tempeh Waldorf Salad and
watercress
Curried Tempeh Waldorf Salad
Tempeh stands in for chicken in this fruit- and nut-studded salad. Look
for a 100% whole wheat pita that has between 70 and 90 calories per
serving (either a mini pita or half of a large one).
Makes 3 servings
Ingredients:
8 oz tempeh
cup water
cup vegan mayonnaise or light mayo
1 tsp tamari
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