Uncategorized Diabetic Meals Meal Recipes

5 Best Tips for Diabetic Meal Recipes

It is important to take care of your health especially if you are a diabetic patient. By consuming consequent healthy meals increases your ability to manage and maintain your life. To achieve this, you will need to have a variety of diabetic meal recipes. Mainly, a diabetic meal recipe will contain a balanced amount or composition of carbohydrates and calories. These two components are important in your management and maintenance of diabetes. With the right recipes, you will be able to come up with a variety of hearty and yummy Low carb diabetic diet. Such diets will help you manage and control your weight, blood sugar, blood pressure/hypertension and cholesterol levels.

Despite the fact that the particular diabetic meal plan you choose is dependent on whether you are a type 1 diabetes or type 2 diabetes patient, focusing your meals on healthy vegetables, fresh fruits, low-fat and fat-free dairy products, lean proteins, whole grains and healthy fats is important. These foods will help you manage your glucose levels successfully.

For your Breakfasts

Kick starting your day with a healthy meal for your breakfast is crucial. In the morning the body requires a boost with nutrients and energy. This is important to keep you strong and increase vitality to over daily hurdles. It is relatively simple and convenient to prepare great breakfast meals when you have a variety of diabetic breakfast recipes. Such recipes will provide you with handy tips to prepare sizzling breakfast pancakes, smoothies, juices and so much more.

Additionally, you will have a variety of complementary meals to push you throughout the week. In the 7 day diabetic meal plan, there are great breakfast recipes that you can take for your mornings. Though you don’t have to follow any particular order of the breakfast recipe in each day, varying them breaks monotony. Healthy shakes, whole grain cereals, scrambles eggs with toast and healthy fresh fruits are major recipes that feature on breakfast recipes. Remember that having breakfast is not a choice if you’re diabetic. A good meal will help stabilize glucose levels and sensitize insulin levels.

For your Lunch

During the day, there are chances that you will have wider openings to consume more foods and snacks. This makes it possible to skip your lunch meals in case you’re on a diabetes weight loss diet. Many people choose to snack with fruits for their lunch to keep their calories high and reduce on carbohydrate levels. However, there are a wide variety of diabetic meal recipes that feature lunch recipes. Whether you decide to take a smoothie for your lunch, juice or any given meal, ensure you maintain favorable levels of calorie and carbohydrates.

Fresh vegetables and fruits for your lunch meals, is a great way to provide dietary fiber to your body. Fiber will keep you full until you dinner meal. These could be healthy greens, lentils, apples, cherries, lean proteins such as deli turkey, and other food types. Fruits are important in your lunch diabetic meal recipes as they are crucial when snacking. Oranges, apples, pears and blueberries are good snacking fruit choices before your dinner.

Dinner recipe meals

For most people, great meals for their dinner is important. This is the time they have plenty and ample time to eat their favorite meals. in this case, you have a variety of options to keep track of your diabetic meal recipes. One great recipe for these meal is brown rice.  There is a wide range of recipes that feature this food component.

With the right meal plan, coming up with diabetic dinner recipes is easy. Lean meat such as grilled or steamed chicken are good for your dinner. Healthy vegetables, non-starchy foods and low fat foods are the best for your dinner. High fiber foods with leafy veggies are great supplementary foods for your dinner.

Whole grains are also crucial for your dinner recipe. Including whole wheat spaghetti, whole grain cereal, whole-meal breads and brown rice is healthy. Skimmed milk, low fat and fat-free yoghurt, low calorie cheese and butter are also good for your dinner. Complementing your dinner recipe with an orange, bananas, green cabbages or any other fruit is great for your diabetic meal recipe.

Diabetic Snacking

Snacking is equally important for a diabetic as it is for any other person. You are likely to experience increased hunger sometimes. Taking a snack with the right combination of fats, proteins and carbohydrates is amazing. A snack with  15 – 30 grams of carbs and 150 – 200 grams of calorie is healthy. Here are top diabetic snacking meal recipes for diabetics.

  • Whole grain crackers with grapes and cottage cheese
  • Home-made popcorn
  • Green apples with low-fat cheese
  • Veggies with fresh yoghurt dips
  • Black bean salads

It is important to consult your doctor, dietician or nutritionist who can recommend the right snack alongside your diabetic meal recipe.

In conclusion, having a varied diabetic meal plan will enhance what you prepare for your diabetes meal recipes. Moreover, an extensive meal variety, will break monotony on your daily diabetic meals. our 7 day diabetic meal plan is a good example of weekly diabetic meal diet. You can however create your own customized meal plan depending on your diabetic meal recipes need.

Diabetes Diets Diet Plans

In-depth Guide to Low Carb Diabetic Diet

The amount of carbohydrates majorly affect diabetics of the type two diabetes. To maintain and manage the amount of glucose in the blood and living a healthy lifestyle are important. Having a low carb diabetic diet has proven to be effective in managing and maintaining diabetes. Consuming foods that are high in carbohydrates creates the body’s tolerance to carbohydrates, thus causing blood sugar rise. Similarly, a low carb diabetic diet helps you in managing a healthy weight and blood sugar levels. In this article we will discuss a number of tips to a healthy low carb diabetic diet as well as what you need to avoid.

Tips to maintain a healthy Low Carb Diabetic Diet

Consuming the right amount of carbohydrates that your body is able to tolerate is advisable. It also helps to stabilize the level of blood sugar.

  • Carb Counter. Monitoring on the amount of the carbs you take into your body is important. It helps you stay on the right track.
  • Low glycemic foods. Eating foods that have low glycemic levels is equally healthy. Non-starchy vegetables such as broccoli, cauliflower, asparagus and eggplants make up an amazing low carb diabetic diet.
  • High Fiber foods. Making sure you eat foods that are high in dietary fiber is necessary. Such foods include fresh vegetables, fresh fruits etc.
  • Healthy Sugar alternatives. Many people have a sweet tooth to a wide variety of foods. Avoiding foods with added sugars such as corn syrup, fructose etc, is not a choice.
  • Eat Regularly. Having regular meals is important in maintaining your blood sugar levels low and steady. Breakfast are important in the meal routine of diabetics. If you have limited choices for your breakfast, there’s a broad range of Diabetic breakfast recipes you can try. Fitting in three meals in a day coupled up with healthy snacks is healthy for a diabetic.
  • Healthy fats. Generally, not all fats are bad for your diet. Healthy low carb diabetic diet plans features on natural fats and oils like mono-saturated fats that help to lower cholesterol.

There are great low carb diet recipes that you can incorporate into your diet. Each of them should feature a recommended, healthy amount of carbohydrate.

Low Carb Diabetic diet meal plan at home

These are easy, cost-effective low carb diabetic diet plans that can be prepared from the comfort of your home conveniently. Choosing on any particular combination, should be a thought out plan.

For a healthy mono-saturated fat, high fiber and starchy vegetables, a combination of blackened salmon with cauliflower and cucumber relish is a good recipe. It yields a combined nutritional value that is satisfying.

Another great low carb diabetic diet recipe you could prepare at home is a combination of asparagus and leek soup. Asparagus with a starchy vegetable are good sources of protein and fiber. Naturally from fresh vegetables. Cheddar omelette combined with zucchini and tomatoes are a good choice.

Going about low carb diabetic diet is not as difficult. The healthy importance of this diet overwhelming. Try it out and marvel the results.

Diabetic Meals Meal Recipes

10-Minute Diabetic Breakfast Recipes

Breakfasts are one of those meals of the day we cannot go without. A good breakfast meal plan will provide the prerequisite energy necessary to keep you going throughout the day. With myriad diabetic meal recipes, you have great choices for your breakfast meals. Similarly, there are many diabetic breakfast recipes to choose from. Most of these recipes have verified nutritional importance for overall health. Other recipes have healthy snacks included in them. This is in an effort to beat those abnormal cravings after limited high carb or high-calorie snacks. Discussed below, are a majority of the top, easy diabetic breakfast recipes you can prepare at home too.

Healthy Diabetic Breakfast Recipes

A combination of food components in each serving is important. To effectively manage and maintain diabetes, taking healthy meals is not a choice. For your breakfast, try one of these recipes.

Hearty Multi-grain Pancakes

Pancakes have been a major breakfast recipe for decades now. Waking up to a one or two whole grain pancakes keeps you energized and full. Whole wheat flour or oat flour makes these pancakes yummy and hearty. Here’s what you need;


  • A quarter cup of all-purpose flour.
  • A quarter cup of whole meal wheat or oat flour.
  • 1 tablespoon of brown sugar.
  • Half a cup of fat-free milk.
  • 2 teaspoons of canola oil and egg substitute.


  • Pour all the flour varieties into a large bowl and mix.
  • Combine the milk with canola oil, then add the egg substitute.
  • Add the resulting mixtures together until just moistened.
  • Pour about a quarter of the resulting paste onto a greased hot pan or griddle.
  • Turn when bubbles form on the top. Cook the other side until it turns golden brown.
  • With these ingredients and following the procedure, you will yield about 4 – 5 pancakes.

Nutritional Value of these diabetic Breakfast recipes

These pancakes have the right recommended value for each food component. Eating just two of this pancake yields 559 Mg of Sodium, 3 grams of Fiber, 9 grams of Proteins, 20 grams of carbohydrates, and 1 gram of saturated fats.
Among other diabetic breakfast recipes, Spiced Bacon twists are great for great for a breakfast.

Spiced Bacon Twists Recipe

Many people prefer bacon to other breakfast meal varieties. In this case, a sweet and mouth-watering delicious bacon twists are worth your time. They take only 10 minutes to prepare and 25 minutes if you prefer them baked. Moreover, if you want them crispy, you can cook extra longer.


  • Quarter cup of packed brown sugar
  • About 10 center-cut bacon strips(depends on number of people)
  • One and a half teaspoon of ground mustard
  • A pinch of Cinnamon and ground nutmeg
  • Dash Cayenne Pepper


  • Put together the mustard, brown sugar, cinnamon, nutmeg and cayenne pepper.
  • Rub or roll over the bacon on both sides.
  • Twist the bacon and place the twists in baking pan.
  • Bake for 25- 30 minutes at a temperature of 350 degrees. The more time you bake, the better is the result.


Spiced bacon twists have a favorable nutritional value that is approved by major nutritionists and dietitians. Each of these diabetic breakfast recipes will yield 75 calories, 4 grams of fat with 1 gram saturated fat, 212 milligrams of sodium, 5 grams proteins and 6 grams of carbohydrates.

Try one of these diabetic breakfast recipes and kick start your day with a defined and healthy outlook of your lifestyle. Good Luck!

Diabetic Meals Meal Recipes

7 Day Diabetic Meal Plan – High Calorie, Low-Carb

A balanced calorie and carbohydrate meal through the week is important. It helps keep a healthy weight and overall balance in glucose levels. In this article, we will feature a number of meals that can be taken in each day of your 7 day diabetic meal plan, from day 1 through day 7. Complex carbohydrates such as whole grains, fresh vegetables and fruits will feature greatly in daily meals. Additionally, lean proteins and healthy fats are equally important in your 7 day diabetic meal plan. Saturated fats, refined carbohydrates such as white rice and white bread, artificial sugars etc should be consumed in limited amounts.

Each daily meal plan will contain balanced carb values of about 30-45 grams of carbohydrates. Snacking between meals will contain 15 grams of carbohydrates. Carbohydrate provisional values of each particular diet have been listed against each diabetes meal plan.

Day 1


(About 250 calories and 41 grams of Carbohydrates)

  • Half a cup of whole grain wheat or oat, cooked in half a cup of low-fat or non-fat milk.
  • 1 chopped medium plum
  • 4 chopped walnut halves

It is advisable to top this recipe with plum or walnuts. Alternatively you could take ¾ cup of blueberries and a ¼ of non-fat or fat-free yoghurt.

LUNCH RECIPE: Turkey-Apple Cheddar melt

(300 calories and 37 grams of carbohydrates)

  • 2 slices of whole meal bread. Could be whole-grain wheat or oat bread.
  • 2 teaspoons of whole grain mustard
  • ½ medium apple (sliced)
  • 2 tablespoons of shredded cheddar cheese.

It is advisable to buy deli turkey that has less than 150 milligrams of sodium per serving. For a lunch snack, ½ medium apple with ½ teaspoon of natural honey and cinnamon is a great choice.


(400 calories and 54 grams of carbohydrates)

  • Two and a half cups of vegetable soup.
  • 1 serving of rosemary goat cheese toast.

It is advisable to save about ¾ cup of soup for your lunch the following day.

Day 2

BREAKFAST RECIPE: Bagel Avocado toast

(300 calories and 33 grams of carbohydrates)

  • 1 serving of whole bagel-avocado toast
  • ½ a cup of blueberries
  • 25 pieces of pistachios.

It’s advisable to snack with 10 cherries before your lunch meal.

LUNCH RECIPE: Weight loss Soup

(300 calories and 47 grams of carbohydrates)

  • ¾ cup of vegetable weight loss soup
  • 2 slices of whole wheat baguette. Pre-cut in ¼ inch thickness.

Before your dinner, you could take Cinnamon apples for your snack. This is 1 medium apple with added cinnamon to taste.

DINNER RECIPE: Lentils with roasted vegetable salad

(420 calories and 48 grams of carbohydrates)

  • Two and a half cups of lentils
  • Roasted vegetable salads with greens dressing
  • 1 serving of chocolate-banana bites (frozen)

For this kind of diet 7 day diabetic meal plan, it is advisable cook extra ½ cup of lentils. This could be taken with your lunch recipe in the following day.

Day 3

BREAKFAST RECIPE: Yoghurt with blueberry Honey

(289 calories and 27 grams of carbohydrates)

  • 1 serving of healthy low-fat or fat-free yoghurt with blueberries.
  • 1 teaspoon of flaxseed
  • 6halves of walnut. Can be whole or chopped

The flaxseeds are added into yoghurt to increase on the amount of dietary fiber and omega-3. It’s advisable to snack with one medium plum just before your lunch meal.

LUNCH RECIPE: Mixed greens with lentils and sliced apples

(provides 350 calories and 50 grams of carbohydrates)

  • You only need 3 and ½ cups of mixed geens with sliced apples and lentils. Before you take your dinner, it’s a great option to snack with 1 medium orange.

DINNER RECIPE: Chicken Sausage and Pepper

(500 calories and 50 grams of carbohydrates)

  • 400 grams of chicken sausage and ground pepper
  • ½ a cup of brown rice (cooked)
  • ½ teaspoon of olive oil
  • ½ teaspoon of Italian seasoning

In this recipe, 7 day diabetic meal plan, you will have to season rice with olive oil, Italian seasoning and salt to taste. Serve the pepper and chicken sausages over rice.

Day 4


(295 calories and 40 grams of carbohydrates)

  • ½ a cup of cooked oat, pre-prepared in a ½ cup of milk and water
  • 1 chopped medium plum
  • 3 chopped walnut halves.

Mixing the oatmeal with flaxseeds and topping it with plum and walnuts gives the best results. Snacking with 10 cherries is a good option too.


(veggies with hummus sandwich)

  • 1 serving of hummus sandwich with healthy vegetables.
  • 3 apricots (dried)

This is a simple easy meal that can be complemented with 1 medium orange as an afternoon snack.

DINNER RECIPE: Lemon herb salmon with Caponata

(350 calories and 45 grams of carbohydrates)

  • 1 serving of lemon herb salmon with caponata or Farro. If you do not have Farro, substituting it with another whole-grain meal such as brown rice is a good choice.

Day 5

BREAKFAST RECIPE: Bagel avocado toast

(300 calories and 40 grams of carbohydrates)

  • 1 serving of bagel avocado toast
  • 20 cherries

After this recipe, snacking with 6 apricots previously dried is worthwhile.

LUNCH RECIPE: Turkey and Pear melt

(350 calories with 40 grams of carbohydrates)

  • ½ of a large whole-wheat pear.
  • 3 ½ Oz. of deli turkey
  • ½ medium sliced pear
  • 2 tablespoons of cheddar cheese
  • 1 cup of mixed greens.

Add turkey, cheese and pear to the pita pocket then toast in a toaster oven until all the cheese melts. Add your cup of greens to pita before eating. It’s healthy to snack with ½ sliced medium pear.

DINNER RECIPE: Meatballs with spaghetti squash

(450 calories and 40 grams of carbohydrates)

  • 1 slice of whole-wheat baguette
  • ½ tablespoon of goat cheese
  • 1 serving of spaghetti squash and meatballs
  • ¼ fresh chopped rosemary leaves

Toast baguette and top with cheese and rosemary.

Day 6

BREAKFAST RECIPE: Yoghurt with honey and blueberries

(300 calories and 30 grams of carbohydrates)

  • 2 teaspoons of ground flaxseeds
  • 5 halves of walnut halves
  • 1 serving of low-fat yoghurt with blueberries and honey

Mix flaxseeds with fat-free yoghurt topped with walnuts. Its very healthy to snack with 14 cherries just before taking your lunch.

LUNCH RECIPE: Weight loss soup

(340 calories and 40 grams of carbohydrates)

2 ½ cups of a healthy vegetable soup. If you feel hungry, snack with 1 medium orange.

DINNER RECIPE: Glazed chicken with spinach

(400 calories and 50 grams of carbohydrates)

  • ½ cup of steamed butternut squash
  • 1 serving of apple glazed chicken and 5 leaves of spinach.
  • 2 tablespoons of olive oil
  • ½ teaspoon of fresh thyme (dried)

Toss the squash with thyme and olive oil. To improve taste season with salt or pepper.

Day 7

BREAKFAST RECIPE: Blueberry pecan pancakes

(300 calories and 40 grams of carbohydrates)

  • 3 tablespoons of fresh or frozen blueberry
  • 2 teaspoons of ground flaxseeds
  • 2 blueberry pecan pancakes

Microwave the berries until they form a sauce like paste for 1 minute. To add fiber content, stir in flaxseeds and serve with pancakes. It’s a great choice to snack with 1 medium orange.


(450 calories and 50 grams of carbohydrates)

  • 2 cups of mixed greens
  • ½ cup of cucumber sliced
  • ¼ cup of grated carrots
  • 1 ½ tablespoon of salad dressing.

Combine the greens with the salad dressing, carrots and cucumber. In this case, you can snack with 1 medium apple.

DINNER RECIPE: Mushroom sauce pork chops

(450 calories and 48 grams of carbohydrates)

  • ½ cup of brown rice (cooked)
  • ¾ cup of roasted Brussels with sun-dried tomato.
  • 1 serving of mushroom sauce pork chops.

This diabetic dinner recipe is a slow cook diet. Starting it early will ensure you have your meal ready in the right dinner time.

In conclusion, this 7 day diabetic meal plan is based on advanced control of calories and carbohydrates, saturated fats, sodium and fiber. In case you are concerned with a particular nutrient in your diabetic meal plan, it is advisable to consult your doctor or dietician. However, this 7 day diabetic meal plan best suits any individual’s diabetic needs.

Diabetic Meals Foods

Can Diabetics eat Brown Rice ?

Preparing some meal for a diabetic means selecting a variety of food types. It is best to choose foods that provide the right carbohydrate content to your diet. Brown rice is one of the recommended alternatives to white rice. From a personalized point, can diabetics eat brown rice is a regular question asked.

Whether you should eat brown rice as a diabetic or not, heavily depends on your cravings for rice. Many people want to have simple meals that just keep their stomach full as opposed to other food types that keep you full for hours. The value of each food component present in Brown rice makes it a favorable and healthy diet for diabetics.

Brown rice is a naturally flavored whole grain cereal that is an ideal alternative to the high carb white rice. Despite its provisional values of carbohydrates, brown rice has significant results in reducing blood sugars.

Nutritional Values of Brown Rice

In case a member of your family has diabetes and you’re concerned whether can diabetics eat brown rice, the nutritional values of this dieting meal should convince you.

Half a cup of dry brown rice makes about 1 cup of cooked rice. Such a serving contains about 150 Calories, about 30 grams of healthy Carbs, and 2 grams of dietary fiber. These values have a greater impact on overall health of the diabetic patient. It improves on digestive health and low absorption of carbohydrates.

In addition, this combination of dietary fiber and whole grains causes moderate creeping levels of glucose. However, it causes a gradual increase in blood sugars. Therefore, it is important to consider the number of brown rice servings in every meal.

Health Benefits of Brown Rice

Natural whole grains have consistent characteristics that make them the best healthy alternative meal diets for any disorder. Brown rice is not exclusive, it has little or no trans-fats or gluten. Additionally, it is cholesterol free with no sodium component in it. The value of Potassium, Iron and Vitamin B, are healthy and worthy nutrients in any meal.

Iron has greater benefits in the body, every cell that is in the body is built of iron. Similarly, iron is important in delivering oxygen to major body organs and muscles.

B Vitamins levels, on the other hand, helps in enhancing conversion of carbohydrates into energy. For diabetic patients, converting most of the carbohydrate is into fat other than energy is common, therefore these vitamins are essential in maintaining healthy weights and keeping you energized throughout the day. The value of each mineral and vitamin component in brown rice fortified. It’s therefore important to buy fortified brown rice whenever possible.

Making Rice meals part of your Diet

Adding rice to your meals offers a wide variety of benefits. There are those combined meal diets such as weight loss diets. Along with your diabetic meal plan, brown rice is a good choice. The notion whether can diabetics eat brown rice is no more ambiguous. Despite the low value of carbs in a brown rice meal, adding limited amounts of non-starch vegetables, whole grains, and fresh fruits may help you achieve everything you need.

Diabetic Meals Basic Meal Planning

9 Basic Dietary Plans for Diabetic Patients

One of the natural ways to manage diabetes is through taking a healthy diet. It is important to carefully consider what you take for your meals, the size of each meal component that is in your servings and quantities of each component. Rather than preparing any meal that you think will work for your diabetics diet, careful planning can lower cholesterol and blood sugar levels. Other than helping to keep your blood sugar levels low, careful planning for your meals will also help you to control your weight. A good, carefully planned meal, will keep you feeling all good throughout the day. It will keep you full and improve on all aspects of your lifestyle. This article describes about some basic dietary plans for diabetic patients.

It is a known fact that so many people think that meal planning only involves the amount of food components in a meal, the amount of proteins, carbohydrates, minerals and vitamins. But this is not true, the natural benefits of each component to the body is of great importance. This notion gets people supplementing their diets with pills, minerals and vitamins to keep their blood sugar levels low. Careful meal planning will help you get minerals, vitamins and other body requirements in the right way; through foods and not diet pills!

The main problems associated with diabetes is inability of the body to use and store food that offer energy to the body. This energy is stored in the form of glucose. This is a type of sugar that is sourced from the foods that we intake in our bodies. These includes fruits, vegetables, starchy foods, milk and sugars. Once a person is diagnosed with diabetes, eating a health diabetic diet, coupled with good exercises to keep you active will help manage the disease. However, on the rare end, diabetics are advised to take insulin and diet pills to manage sugar levels.

Tips to Healthy Eating, Prevention and Management of Diabetes

On average, a person takes three meals in a day. As said earlier, the body of a diabetic is unable to store foods that would be used by the body. Eating at regular times with a considerable spacing between meals is a great way to manage diabetes and sugar levels. It is recommended to adopt a spacing of less than six hours between meals. Regular meals helps you keep the stomach full and enables the body to control blood sugar (glucose) levels. When you feel empty, it is advisable to take healthy snacks in between your meals.

Limiting the amount of sugars and sweets that you take into your body is a good way to manage diabetes. These sugars include regular pops, candies, honey, jam and desserts. These sugars increases blood sugar levels thus destabilizing the natural sugar level in the body. According to dietary plans for diabetic patients, to solve on this, there are natural sugar sweeteners that could be used in place of these artificial sugars. Similarly, there are sugar-free components that could be used to replace sugar-rich foods.

A high intake of foods with fats is not an option when it comes to dietary plans for diabetic patients. These foods increases chances of being overweight. Other disadvantages of fat intake is cardio-vascular disease, you risk heart attacks and thick blood vessels. Conversely, sugar free foods helps you control blood sugar levels as well as have healthy weight.

Foods & Exercise

One recommended food complement is fiber. Foods that are rich in fiber such as grain and whole breads, cereals, lentils, vegetables, fruits and dried beans are a good choice. These foods keep you feeling full all day long while keeping your blood sugar and cholesterol levels low.

Major symptoms for diabetes is feeling thirsty. Once you feel thirsty, it is advisable to take plenty of water. Water keeps your body hydrated. Water offers great therapy for the body, it keeps the body lean and keeps you looking healthy. Other than water, regular pops and fruit juice are a good alternative to water that will help raise healthy blood sugar levels.

Exercise is a lifestyle practice that keeps you healthy and active. Adding a physical activity coupled up with healthy meals is a good way to manage and prevent diabetes. Regular exercise boosts your sugar levels and maintains and controls healthy sugar levels. It enables the body use up excess energy that is stored in the body and improves the flow of blood in the body.

Dietary Plans For Diabetic Patients For Healthy Eating

As mentioned earlier, having a careful meal plan is a good way to control and manage diabetes. The amount of food components that you take in your meals is an imperative consideration. The amount of proteins, starch and vegetables that you take in your meals is of prime importance. To effect on the amount of every component in your meals, adopting the “Plate Method” will offer and control portion sizes for your meals. In this method, it is recommended that you take a variety of vegetables in one half of the plate, while the other half covers grains and starches on one quarter, and proteins such as meat and alternatives in the other quarter. Below is a guide to healthy meal planning:

  • To complement you meals, it is advisable to take a glass of milk or any other alternatives such as sugar-free yoghurt. Taking a fruit is another great complement for your meals, fruits such as berries, grapes, peaches and oranges are good fruits to incorporate in your diabetic diet.
  • Alcohol does not augur well with diabetics. Alcohol destabilizes blood sugar levels thus causing you to gain weight. However, little amounts of alcohol is healthy for a meal, it enhances digestion. It’s advisable to talk to your dietician for the right amounts.
  • Vegetables takes a large portion of your meal plate. These meal components are rich in nutrients and are low on calories and rich in vitamins.
  • Intake of whole grains and cereals, noodles, rice and other healthy starchy foods provide foods that are broken down into glucose which the body needs for energy.
  • A healthy intake of healthy proteins such as fish, low-fat butter and cheese, lean meat and vegetarian proteins are healthy choice for your meal.

It is advisable to consult your healthy dietician for advice on your nutrition intake and dietary plans for diabetic patients. A good intake of the right food portions, incorporating exercises that keep you active and taking the right medication is good management practice for a diabetic lifestyle. Most importantly, taking a breakfast helps you have a good start for your day. Do not skip breakfast meals.

Dietary Plans for Diabetic Patients who have Smaller Appetites

BREAKFASTHalf a cup of cold cereal about 125 Ml

1 slice of whole grain or whole meal toast

1 Orange

A cup of low-fat milk 250Ml

2 table spoonful of peanut butter about 30Ml

Regular Coffee or tea.

1 sandwich

2 slices of whole meal or whole grain bread.

2 Oz, or 60g of chicken or fish meat

1 teaspoonful of non-hydrogenated margarine


175 Ml of low-fat or fat-free yoghurt

Regular Coffee or tea

1 Medium potato or 150 Ml of rice

At least two types of vegetables

Lean chicken or fish meat about 60g or 2 Oz.

1 Cup of low fat or fat-free milk about 250Ml

1 Cup of Cantaloupe

Regular Coffee or Tea.

EVENING SNACKS4 Whole grain crackers or less

30g or 1 oz. of low-fat cheese

Dietary Plans for Diabetic Patients who have Bigger Appetites

125 Ml of Cold Cereal

2 slices of whole grain or whole meal toast

An orange

250Ml of fat free or low fat milk

60g or 2 Oz of low fat cheese

A cup of tea or regular coffee.

LUNCH250Ml or 1 Cup of Soup

2 slices of whole meal or whole grain bread

90g or 2 Oz of lean chicken or fish meat

5Ml of non-hydrogenated margarine

Carrot sticks

175 Ml of Fat-free or low fat yoghurt

Tomato Slices

A cup of regular coffee or tea

AFTERNOON SNACK1 apple or banana
DINNERLarge potato or 375Ml of Noodles (cooked)


Salads with Fat-free or low-fat salad dressing

Lean chicken or fish meat about 120g or 2 Oz.

A cup of low-fat milk.

Regular coffee or Tea

EVENING SNACK4 tablespoonful or 60 Ml of Peanut Butter

4 whole grain crackers

250Ml of low-fat or Fat-free milk or yoghurt

Exercise and Physical Activity

Dietary plans for diabetic patients are not enough for them. They should follow some physical activity to solve their problems easy with those dietary plans. Staying active in the day is a good and healthy lifestyle practice that will keep you fit and healthy all day long. To achieve this, it’s healthy to allocate enough time for your exercises. Moreover, try to engage in vigorous exercise most of the days of the week.

Walking is a good healthy exercise. Instead of taking a car, you can start slowly and gradually increase your progress on strolling and walking. Engaging in family activities such as swimming, skating, hiking and mountain climbing is good exercise for a diabetic.

Exercise helps you have an improved sense of well-being. Try to gain effort to engage in new activities such as dancing, riding a bike, playing basketball, beach volleyball and other exercises.

Healthy Eating Lifestyle

It is recommended that you include the four main component meal types in your meal. These include;

  • Fruits and Vegetables
  • Whole grain products
  •  Milk and alternatives
  • Proteins and meat alternatives

Having a whole, healthy meal that includes major components such as whole grain breads, pastas, fresh fruits and cereals will help maintain and control a healthy body weight. Lower intake of foods that are high on fats and calories, alternatively, use low fat choices such as skim milk, lean ground beef, trim fat meat and so on. Healthy eating plans will keep you healthy and enable you keep a healthy lifestyle.

What to Eat Nutrition

What to Include in Your Diabetic Diet?

Diabetes is manageable. Healthy eating habits are a good way to manage diabetes level. And maintain a healthy weight also. A diabetic diet should have plenty of vegetables, proteins, whole grains, fruits and healthy fast that will help replenish your body. Discussed below are the benefits of each meal component.

Lean Protein

As opposed to having plenty of carbohydrates on our plate for every meal, eating plenty of lean protein ensures that our body is able to operate at full strength with much energy. Proteins do keep us full for longer periods of time, thus preventing us from junky high carb diets. We may include meat, cheese and eggs.


Vegetables are a good choice in our diabetic diets. They have plenty of nutrients, are high in fibre, low calories and fat. Unlike other diet meal plans, veggies are delicious and will ensure us to maintain the right track on our diet. Five to nine servings of veggies are a good recommendation.

High Fiber Foods

Foods with high levels of dietary fibre have overwhelming benefits, while still reducing cholesterol levels. Foods with dietary fibre keep full long periods of time and are known to reduce post-prandial glucose levels.


Including fruits in our daily diet compliments on our efforts of having a high fibre, vitamin and mineral diet. By nature, fruits have low levels of calories and facts. Despite that carbohydrate levels will fluctuate on the type of fruit we choose of to take, fruits will provide essential vitamins to our body. Moreover, fruits are good antioxidants and help to improve the strength of our immune system.

Healthy Fats

Olive oils, nuts, canola oil and seeds are among the many healthy fats that we could include in our diabetic diet. Omega fats are another good choice to incorporate into our diet, the best choice is fish oils. Healthy and balanced fat levels are a good choice to include in our daily diet. However, try avoiding as much as possible fats that are hard at room temperature.

Good eating habits coupled up with healthy nutrients, are important in regulating diabetes. A good healthy meal, keeps our feeling at our best. Coupled up with great exercise, will generate more energy and stamina and generally improving on your general outlook each day.