Day 15
Breakfast
Cheese and Tomato Omelet: (3 egg whites, 1/4 cup chopped tomato, 1/4 cup chopped mushrooms, 1 ounce reduced-fat Swiss cheese cooked in 1 teaspoon canola margarine or olive oil)
1 (one-ounce) slice pumpernickel bread
1/2 cup fresh blackberries
Lunch:
Poached Salmon with Lemon Mint Tzatziki
3 whole wheat sesame breadsticks
1/2 cup sliced peaches with mint sprig
Dinner:
Edamame Garden Burger
1 small (2-ounce) whole wheat toasted bun
1 cup red leaf lettuce salad tossed with 1/2 cup diced cucumber, 1/2 sliced tomato and 1/4 cup shredded carrots with 2 tablespoons non-fat French dressing
Snacks:
2 small fresh apricots
1 cup fat-free milk
*Today's Takeaway Tip: You’ll see yogurt throughout this 30-day menu planner. It’s a wonderful source of calcium, high in protein and can substitute for cream and other high-fat ingredients. Used in the Poached Salmon with Lemon Tzatziki, it makes a creamy, satisfying sauce to the salmon without all the fat of other sauces.
Day 16
Breakfast
Apple Muffins
1/2 cup fat-free cottage cheese sprinkled with 1/4 teaspoon cinnamon
Lunch:
Vegetarian Sandwich: (3 tablespoons hummus, 2 slices tomato, 1/4 cup shredded carrots, 2 thin slices cucumber, 2 slices whole wheat bread)
1/2 cup reduced-sodium, low-fat vegetable soup
1/2 cup cantaloupe cubes with lime wedge
Dinner:
Baked Mahi Mahi with Wine and Herbs
1/2 cup roasted red potatoes
1/2 cup broiled eggplant
1/2 cup sliced papaya
Snacks:
Grilled Pita Triangles
1 ounce part-skim string cheese
*Today's Takeaway Tip: Go vegetarian! By eating naturally low-in-fat vegetarian foods like beans and grains, you can slash your saturated fat content while adding tons of fiber to your diet. Foods like hummus provide a rich taste without guilt.
Day 17
Breakfast
1/2 cup cooked oatmeal sprinkled with 1/4 teaspoon each cinnamon and nutmeg
1/2 sliced banana
1 cup fat-free milk
Lunch:
Minestrone Soup with Pasta, Beans and Vegetables
1 cup romaine lettuce, 1 teaspoon Parmesan cheese, 1/2 cup halved cherry tomatoes tossed with 2 tablespoons non-fat Caesar dressing
1 (one-ounce) sliced whole wheat Italian bread
3 dried apricot halves
Dinner:
Crispy Chicken Fingers
Coleslaw: (1/2 cup shredded green cabbage, 1/4 cup shredded carrots, 2 tablespoons minced red onion, 1/2 teaspoon poppy seeds tossed with 2 teaspoons olive oil and 2 teaspoons apple cider vinegar)
1/2 small baked potato topped with 1 tablespoon tomato salsa
1/2 cup sugar-free, fat-free frozen peach yogurt
Snack:
1 ounce shelled walnuts
1 rice cake spread with 2 teaspoons sugar-free raspberry jam
*Today's Takeaway Tip: If you love the taste of fried foods, but can’t afford the calories and fat, learn the art of substitution. Crispy Chicken Fingers, which is cereal-coated and baked, gives the texture of fried chicken without the risk of added pounds!
Day 18
Breakfast
1 small whole wheat muffin
1 teaspoon canola margarine
1/2 cup sugar-free, fat-free lemon yogurt topped with 1/2 cup raspberries
Lunch:
Slow-Roasted Salmon with Cucumber Dill Salad
1/2 toasted English muffin
1 peeled and sliced kiwi
Dinner:
Thai Style Shrimp Stir-Fry with Tomatoes and Basil
1/2 cup cooked brown rice (cook in low-sodium chicken broth)
1 all-fruit frozen juice bar
Snacks:
1/2 apple spread with 2 teaspoons reduced-fat peanut butter
1 ounce baked low-fat tortilla chips with 2 tablespoons salsa
*Today's Takeaway Tip: Kiwi is an excellent source of vitamin C (an important antioxidant that may prevent heart disease), fiber and potassium. In fact, kiwis supply more potassium than a medium banana!
Day 19
Breakfast
Open Faced Egg and Tomato Sandwich: (1 poached egg, 1 slice tomato, 1 slice cooked Canadian bacon or 1 {one-ounce} slice turkey)
1/2 toasted whole wheat English muffin
1/2 cup fresh poached figs (simmer figs in equal parts apple juice and water, seasoned with a cinnamon stick and clove or two until soft, serve with poaching liquid)
1 cup fat-free milk
Lunch:
1 cup low-fat, low-sodium black bean soup topped with 1 tablespoon low-fat sour cream
4 baked tortilla chips
1/2 cup carrot sticks dipped in 1 tablespoon non-fat Ranch dressing
1/2 cup water-packed mandarin oranges
Dinner:
Snapper with Roasted Grape Tomatoes, Garlic and Basil
1/2 cup cooked whole wheat couscous
Spinach salad: (1 cup spinach leaves, 2 slices red onion, 1/4 cup sliced mushrooms, 1 tablespoon sliced toasted almonds and 2 tablespoons non-fat Italian salad dressing)
3 sugar-free vanilla sandwich crème cookies
Snack:
2 tablespoons Chunky Guacamole with 1 ounce whole wheat crackers
1 cup plain non-fat yogurt mixed with 2 teaspoons sugar-free strawberry jam
*Today's Takeaway Tip: While watching your quantity of fat is important, it is equally important to look at the quality. The avocados in the Chunky Guacamole are an excellent source of monounsaturated fat, the type that is good for your cholesterol. Moreover, the avocado is a source of lutein, a phytochemical that seems to help prevent age-related macular degeneration. This may be important for people with diabetes who may have eye problems associated with the disease.
Day 20
Breakfast
1 ounce Shredded Wheat Cereal
1 ounce cooked turkey bacon
1/2 cup blueberries
1/2 cup fat-free milk
Lunch:
Chopped Nicoise Salad
1 small whole grain roll with 1 teaspoon canola oil margarine
1/2 cup (no sugar added) applesauce with 1/4 teaspoon ground ginger, served warm
Dinner:
Chicken Cacciatore
1/2 cup whole wheat fusilli pasta
1/2 cup sautéed broccolini topped with 1 tablespoon toasted pine nuts
1/2 peach sprinkled with 2 teaspoons unsweetened toasted coconut
Snacks:
Hot Chocolate
1 ounce whole wheat pretzels dipped in Dijon mustard
*Today's Takeaway Tip: Decadent foods like chocolate are not off limits. The creamy Hot Chocolate is a perfect example of a how to enjoy a small amount of a rich food that is normally taboo. When combined with low-fat milk and bolstered with spices, chocolate is just a sip away.
Friday, March 14, 2008
Tuesday, March 11, 2008
2nd Week
Day 8
Breakfast
1/2 recipe Blueberry Blast Smoothie
1 slice (one-ounce) oatmeal bread
1 teaspoon canola margarine
Lunch
Lentil and Rice Salad
Cherry Tomato and Zucchini Salad (1/2 cup each halved cherry tomatoes and zucchini cubes, drizzled with 2 teaspoons olive oil and 2 teaspoons balsamic vinegar)
1/2 cup fresh pineapple chunks
Dinner
4 ounces grilled scallops
1/2 cup cooked quinoa
1/2 cup sautéed red and yellow peppers with onion (sauté red and yellow bell pepper strips with thinly sliced red onion in 1 teaspoon olive oil, sprinkle with ½ teaspoon dried basil)
1/2 cup sliced grapes tossed with 1/2 cup sugar-free, fat-free vanilla yogurt
Snacks
1 ounce reduced-fat string cheese with 1 ounce whole grain crackers
1 cup low-fat, low-sodium vegetable soup
*Today's Takeaway Tip: Berry nice! Blueberries are loaded with antioxidants — more than most other fruits. In addition, blueberries rank low on the glycemic index, an indicator on how carbohydrates effect blood sugar levels. Foods with lower scores raise blood sugar less.
Day 9
Breakfast
1 small whole wheat waffle
1 tablespoon sugar-free maple syrup
1 ounce reduced-fat turkey sausage link
1/2 banana
Lunch
3 ounces lean low-sodium ham slices
Waldorf Salad
1/2 toasted English muffin with 1 teaspoon canola margarine
Dinner
Turkey Burgers with Tomato Corn Salsa
1/2 cup sautéed spinach
1 cup cabbage salad (3/4 cup green or red cabbage with 1/4 cup shredded carrots, 2 tablespoons chopped onion and 1 tablespoon low-calorie dressing)
Snacks
1/2 small whole wheat toasted bagel with 2 teaspoons sugar-free jam
1 sugar-free, fat-free chocolate pudding
*Today's Takeaway Tip: The apples in Waldorf Salad are high in a fiber called pectin. This "soluble" fiber contributes to reduced cholesterol levels and helps you to feel full longer. Choosing low-calorie foods that keep you satisfied contribute to good weight control, an issue for many people with diabetes.
Day 10
Breakfast
1/2 cup hot wheat cereal mixed with:
1/4 cup grated apple
2 tablespoons raisins
1 tablespoon sliced toasted almonds
1 cup fat-free milk
Lunch
Tabbouleh (with chicken)
1 cup tossed salad (butter lettuce, carrots and cherry tomatoes, tossed with 2 tablespoons reduced-fat Thousand Island dressing)
1 nectarine
Dinner
4 ounces baked halibut fillet
Garlicky Broccolini
1 small (three-ounces) baked potato with 2 tablespoons reduced-fat sour cream and chopped chives
1/2 cup sugar-free, fat-free frozen chocolate yogurt
Snacks
Salsa
1 ounce fat-free tortilla chips
1 ounce unsalted cashews
*Today's Takeaway Tip: Shake up your diet! Eating the same foods repeatedly not only causes boredom (one of the top reasons people abandon their healthy diets), but may also make it harder to lose weight. Trying broccolini, in the Garlicky Broccolini recipe, rather than the more familiar broccoli, makes your food plan that much more interesting!
Day 11
Breakfast
1 serving Mixed Berry Salad
1 (one-ounce) whole wheat roll
1 teaspoon canola margarine
1 cup fat-free milk
Lunch
Manhattan Clam Chowder
1 cup mixed field greens salad with 2 tablespoons fat-free blue cheese dressing
1 (one-ounce) slice seven-grain bread
Dinner
Grilled Chicken with Tomato Cucumber Salad
1/2 cup brown rice (cooked in low-fat, reduced-sodium chicken broth)
1/2 cup steamed snow peas
1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice 1/2 way up the sides, bake in 375 degree oven for 30 to 40 minutes)
Snacks
1/2 cup mango chunks
1/2 cup low-fat cottage cheese mixed with 1/2 teaspoon cinnamon and 1 teaspoon sugar-free jam
*Today's Takeaway Tip: Great tasting food does not always require tons of salt, fat and sugar. Manhattan Clam Chowder is a good example of this - it tastes just as good as the cream-based version, but without the excess fat and calories.
Day 12
Breakfast
Healthy Carrot Muffin
1 ounce reduced-fat turkey sausage patty
1 cup fat-free milk
Lunch
Tuna Pocket: (3 ounces canned tuna mixed with 2 tablespoons reduced-fat mayonnaise, 2 tablespoons each minced onion, celery and grated carrot), 1 romaine lettuce leaf, 1 ounce reduced-fat Swiss cheese, 1 small whole wheat pita bread
1/2 cup applesauce sprinkled with 1/2 teaspoon pumpkin pie spice
Dinner
Sicilian-Style Cauliflower with Whole Wheat Pasta
3 ounces grilled chicken
1 cup romaine lettuce tossed with tomatoes, zucchini and 2 tablespoons fat-free Caesar dressing
2 small plums
Snacks
1/2 apple with 1 tablespoon reduced-fat peanut butter
1 ounce whole wheat pretzels
*Today's Takeaway Tip: Pasta took quite a beating during the low-carb craze. Truth is, a reasonable portion of whole wheat pasta, as prepared in Sicilian-Style Cauliflower with Whole Wheat Pasta, is high-fiber and filling; two pluses for people with diabetes. The key, as always, is portion size!
Day 13
Breakfast
Yogurt Granola Parfait: (1 cup plain non-fat yogurt, layered with 1/2 cup sliced bananas and 1/4 cup low-fat granola)
Lunch
Chicken and Pasta Soup
1 ounce whole wheat crackers
1 cup tossed salad with watercress, sliced radishes and 2 tablespoons reduced-fat Italian dressing
3 whole wheat Fig Newton cookies
Dinner
Linguine with Shrimp
1/2 cup sautéed broccoli
Mango Strawberry Snow Cones
Snacks
6 ounces carrot juice
1 ounce whole wheat pita chips
*Today's Takeaway Tip: Fill up on soup! High water content foods, such as soup, fruits and vegetables, help you feel full and satisfied and help prevent overeating. The Chicken and Pasta Soup delivers in many ways: lots of water in both broth and vegetables, low in fat and high in flavor.
Day 14
Breakfast
Peach French Toast Bake
1 slice (one-ounce) Canadian bacon
1 cup fat-free milk
Lunch
Greek Salad with Oregano Marinated Chicken
1 ounce whole wheat breadsticks
1/2 cup fresh cherries
Dinner
Crab Cakes
1 small ear corn
1/2 cup sautéed kale ( sauté in 1 teaspoon olive oil)
1/2 cup fresh raspberries topped with 2 tablespoons sugar-free, fat-free lemon yogurt
Snacks
2 ounces low-fat turkey slices rolled with 1 ounce reduced-fat Swiss cheese
1/2 cup sugar-free, fat-free tapioca pudding
*Today's Takeaway Tip: Tired of the same old breakfast? Spice it up with a treat like Peach French Toast Bake - you actually might forget that you're eating healthy! It's important to know that you can have some treats, especially if you can tailor them to your needs.
Breakfast
1/2 recipe Blueberry Blast Smoothie
1 slice (one-ounce) oatmeal bread
1 teaspoon canola margarine
Lunch
Lentil and Rice Salad
Cherry Tomato and Zucchini Salad (1/2 cup each halved cherry tomatoes and zucchini cubes, drizzled with 2 teaspoons olive oil and 2 teaspoons balsamic vinegar)
1/2 cup fresh pineapple chunks
Dinner
4 ounces grilled scallops
1/2 cup cooked quinoa
1/2 cup sautéed red and yellow peppers with onion (sauté red and yellow bell pepper strips with thinly sliced red onion in 1 teaspoon olive oil, sprinkle with ½ teaspoon dried basil)
1/2 cup sliced grapes tossed with 1/2 cup sugar-free, fat-free vanilla yogurt
Snacks
1 ounce reduced-fat string cheese with 1 ounce whole grain crackers
1 cup low-fat, low-sodium vegetable soup
*Today's Takeaway Tip: Berry nice! Blueberries are loaded with antioxidants — more than most other fruits. In addition, blueberries rank low on the glycemic index, an indicator on how carbohydrates effect blood sugar levels. Foods with lower scores raise blood sugar less.
Day 9
Breakfast
1 small whole wheat waffle
1 tablespoon sugar-free maple syrup
1 ounce reduced-fat turkey sausage link
1/2 banana
Lunch
3 ounces lean low-sodium ham slices
Waldorf Salad
1/2 toasted English muffin with 1 teaspoon canola margarine
Dinner
Turkey Burgers with Tomato Corn Salsa
1/2 cup sautéed spinach
1 cup cabbage salad (3/4 cup green or red cabbage with 1/4 cup shredded carrots, 2 tablespoons chopped onion and 1 tablespoon low-calorie dressing)
Snacks
1/2 small whole wheat toasted bagel with 2 teaspoons sugar-free jam
1 sugar-free, fat-free chocolate pudding
*Today's Takeaway Tip: The apples in Waldorf Salad are high in a fiber called pectin. This "soluble" fiber contributes to reduced cholesterol levels and helps you to feel full longer. Choosing low-calorie foods that keep you satisfied contribute to good weight control, an issue for many people with diabetes.
Day 10
Breakfast
1/2 cup hot wheat cereal mixed with:
1/4 cup grated apple
2 tablespoons raisins
1 tablespoon sliced toasted almonds
1 cup fat-free milk
Lunch
Tabbouleh (with chicken)
1 cup tossed salad (butter lettuce, carrots and cherry tomatoes, tossed with 2 tablespoons reduced-fat Thousand Island dressing)
1 nectarine
Dinner
4 ounces baked halibut fillet
Garlicky Broccolini
1 small (three-ounces) baked potato with 2 tablespoons reduced-fat sour cream and chopped chives
1/2 cup sugar-free, fat-free frozen chocolate yogurt
Snacks
Salsa
1 ounce fat-free tortilla chips
1 ounce unsalted cashews
*Today's Takeaway Tip: Shake up your diet! Eating the same foods repeatedly not only causes boredom (one of the top reasons people abandon their healthy diets), but may also make it harder to lose weight. Trying broccolini, in the Garlicky Broccolini recipe, rather than the more familiar broccoli, makes your food plan that much more interesting!
Day 11
Breakfast
1 serving Mixed Berry Salad
1 (one-ounce) whole wheat roll
1 teaspoon canola margarine
1 cup fat-free milk
Lunch
Manhattan Clam Chowder
1 cup mixed field greens salad with 2 tablespoons fat-free blue cheese dressing
1 (one-ounce) slice seven-grain bread
Dinner
Grilled Chicken with Tomato Cucumber Salad
1/2 cup brown rice (cooked in low-fat, reduced-sodium chicken broth)
1/2 cup steamed snow peas
1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice 1/2 way up the sides, bake in 375 degree oven for 30 to 40 minutes)
Snacks
1/2 cup mango chunks
1/2 cup low-fat cottage cheese mixed with 1/2 teaspoon cinnamon and 1 teaspoon sugar-free jam
*Today's Takeaway Tip: Great tasting food does not always require tons of salt, fat and sugar. Manhattan Clam Chowder is a good example of this - it tastes just as good as the cream-based version, but without the excess fat and calories.
Day 12
Breakfast
Healthy Carrot Muffin
1 ounce reduced-fat turkey sausage patty
1 cup fat-free milk
Lunch
Tuna Pocket: (3 ounces canned tuna mixed with 2 tablespoons reduced-fat mayonnaise, 2 tablespoons each minced onion, celery and grated carrot), 1 romaine lettuce leaf, 1 ounce reduced-fat Swiss cheese, 1 small whole wheat pita bread
1/2 cup applesauce sprinkled with 1/2 teaspoon pumpkin pie spice
Dinner
Sicilian-Style Cauliflower with Whole Wheat Pasta
3 ounces grilled chicken
1 cup romaine lettuce tossed with tomatoes, zucchini and 2 tablespoons fat-free Caesar dressing
2 small plums
Snacks
1/2 apple with 1 tablespoon reduced-fat peanut butter
1 ounce whole wheat pretzels
*Today's Takeaway Tip: Pasta took quite a beating during the low-carb craze. Truth is, a reasonable portion of whole wheat pasta, as prepared in Sicilian-Style Cauliflower with Whole Wheat Pasta, is high-fiber and filling; two pluses for people with diabetes. The key, as always, is portion size!
Day 13
Breakfast
Yogurt Granola Parfait: (1 cup plain non-fat yogurt, layered with 1/2 cup sliced bananas and 1/4 cup low-fat granola)
Lunch
Chicken and Pasta Soup
1 ounce whole wheat crackers
1 cup tossed salad with watercress, sliced radishes and 2 tablespoons reduced-fat Italian dressing
3 whole wheat Fig Newton cookies
Dinner
Linguine with Shrimp
1/2 cup sautéed broccoli
Mango Strawberry Snow Cones
Snacks
6 ounces carrot juice
1 ounce whole wheat pita chips
*Today's Takeaway Tip: Fill up on soup! High water content foods, such as soup, fruits and vegetables, help you feel full and satisfied and help prevent overeating. The Chicken and Pasta Soup delivers in many ways: lots of water in both broth and vegetables, low in fat and high in flavor.
Day 14
Breakfast
Peach French Toast Bake
1 slice (one-ounce) Canadian bacon
1 cup fat-free milk
Lunch
Greek Salad with Oregano Marinated Chicken
1 ounce whole wheat breadsticks
1/2 cup fresh cherries
Dinner
Crab Cakes
1 small ear corn
1/2 cup sautéed kale ( sauté in 1 teaspoon olive oil)
1/2 cup fresh raspberries topped with 2 tablespoons sugar-free, fat-free lemon yogurt
Snacks
2 ounces low-fat turkey slices rolled with 1 ounce reduced-fat Swiss cheese
1/2 cup sugar-free, fat-free tapioca pudding
*Today's Takeaway Tip: Tired of the same old breakfast? Spice it up with a treat like Peach French Toast Bake - you actually might forget that you're eating healthy! It's important to know that you can have some treats, especially if you can tailor them to your needs.
Sunday, March 9, 2008
First 7 Days
I didn't want to do one a day so I'm posting a week at a time. I hope you enjoy this information! I'd sure love to hear what you think and if you try any of the recipes!
Day 1
Breakfast
2 (four-inch) whole grain pancakes
1/2 cup mixed berries
2 teaspoons sugar-free maple syrup
1 cup fat-free milk
Lunch
Herbed Chicken Soup with Spring Vegetables
1 cup tossed salad with 2 tablespoons low-calorie dressing
1 (one-ounce) whole grain roll
1 small apple
Dinner
4 ounces grilled salmon
1/2 cup brown rice cooked with low-fat chicken broth
1/2 cup cubed cucumber mixed with 1/2 cup cubed tomatoes tossed with 2 teaspoons olive oil and 1 teaspoon balsamic vinegar
5 roasted asparagus spears
1 (one-ounce) slice rye bread
Snacks
10 almonds
1/2 cup melon cubes tossed with 1 teaspoon lime juice
*Today's Takeaway Tip: Fiber is extremely important for keeping blood sugar stable. Since fluctuating blood sugar levels can cause feelings of hunger, irritability and low energy, high-fiber foods, such as the whole grain pancakes, whole grain roll and brown rice, will help you to have a happier and healthier day.
Day 2
Breakfast
1/2 broiled grapefruit
1 ounce ready-to-eat whole grain cereal
1/2 cup fat-free milk
Lunch
Cheese Melt: 2 ounces low-fat Cheddar cheese melted on 1 whole wheat English muffin with 2 slices tomato
1 serving Jicama Salad
1 small peach
Dinner
3 ounces lean grilled flank steak
1/2 cup baked sweet potato with 1 teaspoon canola oil margarine
1/2 cup steamed spinach
1 cup romaine lettuce tossed with carrots, red peppers and 2 tablespoons low-calorie dressing
1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice halfway up the sides, bake in 375 degree oven for 30 to 40 minutes)
Snacks
1 cup sugar-free, low-fat yogurt
1 ounce whole grain crackers spread with 2 teaspoons reduced-fat peanut butter
*Today's Takeaway Tip: Use non-hydrogenated spreads, like canola margarine, for your potatoes, breads and other foods instead of butter or regular margarine. Canola margarine has no trans fats, a contributing factor for heart disease of which people with diabetes are at risk for.
Day 3
Breakfast
1 slice whole wheat raisin bread spread with 1/4 cup part-skim ricotta cheese, toasted
1 slice (one-ounce) cooked Canadian bacon
1/2 cup mango slices
Lunch
3 ounces sliced turkey
Mushroom Barley and Roasted Asparagus Salad
1 small whole wheat pita bread
10 red grapes
Dinner
3 ounces baked cod
1 serving Grilled Ratatouille
1/2 cup cooked whole wheat couscous
1 cup raw spinach tossed with 2 teaspoons olive oil and 2 teaspoons champagne vinegar
1/2 cup sugar-free, low-fat frozen yogurt
Snacks
1/2 cup cooked edamame
1 cup fat-free milk
*Today's Takeaway Tip: Including more soy foods, like edamame, into your food plan may help lower cholesterol. High cholesterol plays a role in heart disease, a risk factor for people with diabetes.
Day 4
Breakfast
Tropical Fruit Compote: 1/2 cup mixed pineapple, kiwi and papaya cubes
1 small toasted whole wheat pita bread
2 teaspoons sugarless jam
1 cup fat-free milk
Lunch
Escarole and Bean Soup
1 slice multigrain bread
1 cup tossed salad with 2 teaspoons low-calorie dressing
1/2 cup (no added sugar) applesauce, sprinkled with cinnamon
Dinner
3 ounces grilled boneless pork loin chop
1/2 cup sautéed broccolini (sauté broccolini in 1 teaspoon olive oil)
1/2 cup roasted potatoes (leave peels on for extra fiber!)
Angel Food Cake with Mangoes
Snacks
1 ounce whole wheat pretzels
1 hard-boiled egg
*Today's Takeaway Tip: Who says you can’t have your cake and eat it too? For people with diabetes, desserts like Angel Food Cake can be a "yes," especially when it’s paired with healthy vitamin C rich mangoes! Work with a registered dietitian to assist you in designing a plan that includes your favorite desserts.
Day 5
Breakfast
1 small (2-ounce) toasted whole wheat bagel
2 teaspoons reduced-fat cream cheese
2 slices tomato
1/2 cup sliced fresh strawberries
1/2 cup sugar-free, fat-free yogurt
Lunch
Roast Beef Roll Up: 3 ounces lean roast beef rolled in a 10-inch whole wheat tortilla with 1/4 cup shredded carrots, 1 lettuce leaf and 1 tablespoon fat-free Ranch or Thousand Island dressing
1/2 cup red and yellow bell pepper strips
1 small peach
Dinner
Grilled Chicken with Gremolata and Arugula Salad
1/2 cup cooked whole wheat couscous
1/2 cup cooked zucchini and yellow squash (sauté in 1 teaspoon olive oil, sprinkle with 1/4 teaspoon dried oregano)
1 small orange, sliced
Snacks
1 (1/2-cup) serving sugar-free vanilla pudding
2 cups air-popped popcorn
*Today's Takeaway Tip: Choose your greens wisely - the darker the better. Arugula, for example, has nice dark leaves that provide ample amounts of antioxidants such as beta carotene and vitamin C. These antioxidants may have some heart protective values; good for people with diabetes!
Day 6
Breakfast
1/2 cup cooked sugar-free oatmeal, sprinkled with cinnamon
2 tablespoons raisins
1 cup fat-free milk
Lunch
Halibut and Chickpea Salad
1 ounce whole grain crackers
2 small plums
Dinner
1/2 grilled Cornish game hen
1/2 cup cooked wild rice
1/2 cup stir-fried broccoli with red bell pepper (stir-fry in 1 teaspoon canola oil in a wok over high heat)
1/2 cup mixed honeydew and cantaloupe chunks
Snacks
3 whole wheat graham crackers
1 frozen fruit bar (all fruit, no sugar added)
*Today's Takeaway Tip: Make your diet full o’beans! The chickpeas added to the Halibut Salad are digested slowly, helping with good blood sugar control. In addition, beans offer an amazing protein value for the dollar, while lacking the artery-clogging fats and cholesterol of many other high-protein foods.
Day 7
Breakfast
1 small bran muffin
1 teaspoon canola oil margarine
1/2 cup blueberries sprinkled with 1/2 teaspoon lemon zest
1 cup fat-free milk
Lunch
Pizza Muffin: 1 small whole wheat English muffin topped with 1/2 cup marinara sauce, 1/4 cup part-skim mozzarella cheese, 1 ounce reduced-fat turkey pepperoni and 2 slices zucchini, broiled until cheese melts
1 cup tossed salad with 2 tablespoons low-calorie Italian dressing
2 tangerines
Dinner
Grilled Tuna Steaks with Black Sesame Seeds
1/2 cup cooked udon or soba noodles
1/2 cup stir-fried snow peas
1/2 cup mango sorbet
Snacks
6 ounces tomato juice
1 small whole wheat pita bread with 2 tablespoons hummus
*Today's Takeaway Tip: Tuna, with its meaty texture and steak-like quality, is ideal as a substitute for red meats. Tuna contains high levels of omega-3 fatty acids which are known to lower high blood cholesterol, a risk factor for people with diabetes.
Day 1
Breakfast
2 (four-inch) whole grain pancakes
1/2 cup mixed berries
2 teaspoons sugar-free maple syrup
1 cup fat-free milk
Lunch
Herbed Chicken Soup with Spring Vegetables
1 cup tossed salad with 2 tablespoons low-calorie dressing
1 (one-ounce) whole grain roll
1 small apple
Dinner
4 ounces grilled salmon
1/2 cup brown rice cooked with low-fat chicken broth
1/2 cup cubed cucumber mixed with 1/2 cup cubed tomatoes tossed with 2 teaspoons olive oil and 1 teaspoon balsamic vinegar
5 roasted asparagus spears
1 (one-ounce) slice rye bread
Snacks
10 almonds
1/2 cup melon cubes tossed with 1 teaspoon lime juice
*Today's Takeaway Tip: Fiber is extremely important for keeping blood sugar stable. Since fluctuating blood sugar levels can cause feelings of hunger, irritability and low energy, high-fiber foods, such as the whole grain pancakes, whole grain roll and brown rice, will help you to have a happier and healthier day.
Day 2
Breakfast
1/2 broiled grapefruit
1 ounce ready-to-eat whole grain cereal
1/2 cup fat-free milk
Lunch
Cheese Melt: 2 ounces low-fat Cheddar cheese melted on 1 whole wheat English muffin with 2 slices tomato
1 serving Jicama Salad
1 small peach
Dinner
3 ounces lean grilled flank steak
1/2 cup baked sweet potato with 1 teaspoon canola oil margarine
1/2 cup steamed spinach
1 cup romaine lettuce tossed with carrots, red peppers and 2 tablespoons low-calorie dressing
1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice halfway up the sides, bake in 375 degree oven for 30 to 40 minutes)
Snacks
1 cup sugar-free, low-fat yogurt
1 ounce whole grain crackers spread with 2 teaspoons reduced-fat peanut butter
*Today's Takeaway Tip: Use non-hydrogenated spreads, like canola margarine, for your potatoes, breads and other foods instead of butter or regular margarine. Canola margarine has no trans fats, a contributing factor for heart disease of which people with diabetes are at risk for.
Day 3
Breakfast
1 slice whole wheat raisin bread spread with 1/4 cup part-skim ricotta cheese, toasted
1 slice (one-ounce) cooked Canadian bacon
1/2 cup mango slices
Lunch
3 ounces sliced turkey
Mushroom Barley and Roasted Asparagus Salad
1 small whole wheat pita bread
10 red grapes
Dinner
3 ounces baked cod
1 serving Grilled Ratatouille
1/2 cup cooked whole wheat couscous
1 cup raw spinach tossed with 2 teaspoons olive oil and 2 teaspoons champagne vinegar
1/2 cup sugar-free, low-fat frozen yogurt
Snacks
1/2 cup cooked edamame
1 cup fat-free milk
*Today's Takeaway Tip: Including more soy foods, like edamame, into your food plan may help lower cholesterol. High cholesterol plays a role in heart disease, a risk factor for people with diabetes.
Day 4
Breakfast
Tropical Fruit Compote: 1/2 cup mixed pineapple, kiwi and papaya cubes
1 small toasted whole wheat pita bread
2 teaspoons sugarless jam
1 cup fat-free milk
Lunch
Escarole and Bean Soup
1 slice multigrain bread
1 cup tossed salad with 2 teaspoons low-calorie dressing
1/2 cup (no added sugar) applesauce, sprinkled with cinnamon
Dinner
3 ounces grilled boneless pork loin chop
1/2 cup sautéed broccolini (sauté broccolini in 1 teaspoon olive oil)
1/2 cup roasted potatoes (leave peels on for extra fiber!)
Angel Food Cake with Mangoes
Snacks
1 ounce whole wheat pretzels
1 hard-boiled egg
*Today's Takeaway Tip: Who says you can’t have your cake and eat it too? For people with diabetes, desserts like Angel Food Cake can be a "yes," especially when it’s paired with healthy vitamin C rich mangoes! Work with a registered dietitian to assist you in designing a plan that includes your favorite desserts.
Day 5
Breakfast
1 small (2-ounce) toasted whole wheat bagel
2 teaspoons reduced-fat cream cheese
2 slices tomato
1/2 cup sliced fresh strawberries
1/2 cup sugar-free, fat-free yogurt
Lunch
Roast Beef Roll Up: 3 ounces lean roast beef rolled in a 10-inch whole wheat tortilla with 1/4 cup shredded carrots, 1 lettuce leaf and 1 tablespoon fat-free Ranch or Thousand Island dressing
1/2 cup red and yellow bell pepper strips
1 small peach
Dinner
Grilled Chicken with Gremolata and Arugula Salad
1/2 cup cooked whole wheat couscous
1/2 cup cooked zucchini and yellow squash (sauté in 1 teaspoon olive oil, sprinkle with 1/4 teaspoon dried oregano)
1 small orange, sliced
Snacks
1 (1/2-cup) serving sugar-free vanilla pudding
2 cups air-popped popcorn
*Today's Takeaway Tip: Choose your greens wisely - the darker the better. Arugula, for example, has nice dark leaves that provide ample amounts of antioxidants such as beta carotene and vitamin C. These antioxidants may have some heart protective values; good for people with diabetes!
Day 6
Breakfast
1/2 cup cooked sugar-free oatmeal, sprinkled with cinnamon
2 tablespoons raisins
1 cup fat-free milk
Lunch
Halibut and Chickpea Salad
1 ounce whole grain crackers
2 small plums
Dinner
1/2 grilled Cornish game hen
1/2 cup cooked wild rice
1/2 cup stir-fried broccoli with red bell pepper (stir-fry in 1 teaspoon canola oil in a wok over high heat)
1/2 cup mixed honeydew and cantaloupe chunks
Snacks
3 whole wheat graham crackers
1 frozen fruit bar (all fruit, no sugar added)
*Today's Takeaway Tip: Make your diet full o’beans! The chickpeas added to the Halibut Salad are digested slowly, helping with good blood sugar control. In addition, beans offer an amazing protein value for the dollar, while lacking the artery-clogging fats and cholesterol of many other high-protein foods.
Day 7
Breakfast
1 small bran muffin
1 teaspoon canola oil margarine
1/2 cup blueberries sprinkled with 1/2 teaspoon lemon zest
1 cup fat-free milk
Lunch
Pizza Muffin: 1 small whole wheat English muffin topped with 1/2 cup marinara sauce, 1/4 cup part-skim mozzarella cheese, 1 ounce reduced-fat turkey pepperoni and 2 slices zucchini, broiled until cheese melts
1 cup tossed salad with 2 tablespoons low-calorie Italian dressing
2 tangerines
Dinner
Grilled Tuna Steaks with Black Sesame Seeds
1/2 cup cooked udon or soba noodles
1/2 cup stir-fried snow peas
1/2 cup mango sorbet
Snacks
6 ounces tomato juice
1 small whole wheat pita bread with 2 tablespoons hummus
*Today's Takeaway Tip: Tuna, with its meaty texture and steak-like quality, is ideal as a substitute for red meats. Tuna contains high levels of omega-3 fatty acids which are known to lower high blood cholesterol, a risk factor for people with diabetes.
Wednesday, March 5, 2008
Diabetes Meal Plan
30 Day Meal Plan for people with Diabetes
Planning healthy meals can be a challenge, but what if someone did all the work for you? Well ... almost all the work! Below is an entire month's worth of menus for every day of the week, including snacks. Many of the recipes are right here on the website to assist you in creating delicious meals with less effort and more flavor. The menus are designed based on the principles of diabetes management: fruits, vegetables, lean protein, whole grains with minimal use of added sugars, fats and salt. Each food is listed with a portion size -- one of the best keys to good blood sugar control. When using Food Network recipes, a portion is one serving of the recipe unless otherwise indicated. You may choose to regulate the amount of salt, sugar and fat in each recipe according your needs, or to substitute different fruits and vegetables that are in season. We suggest you work with a health professional to design the best food plan for you.
Look over the next few days to see the daily plans for what you should be eating.
Planning healthy meals can be a challenge, but what if someone did all the work for you? Well ... almost all the work! Below is an entire month's worth of menus for every day of the week, including snacks. Many of the recipes are right here on the website to assist you in creating delicious meals with less effort and more flavor. The menus are designed based on the principles of diabetes management: fruits, vegetables, lean protein, whole grains with minimal use of added sugars, fats and salt. Each food is listed with a portion size -- one of the best keys to good blood sugar control. When using Food Network recipes, a portion is one serving of the recipe unless otherwise indicated. You may choose to regulate the amount of salt, sugar and fat in each recipe according your needs, or to substitute different fruits and vegetables that are in season. We suggest you work with a health professional to design the best food plan for you.
Look over the next few days to see the daily plans for what you should be eating.
Importance of Diabetes Knowledge
Okay, so this is a subject that is so important to me because my dad has Diabetes and I want to find all the information I can about how to improve his life and my own families as well. So here is the deal. I have found some stuff that I wanted to share with everyone. Here is the first listing and as I list any of the information and you might want some recipes that I list just let me know if I haven't already posted them. See my other post here.
Tuesday, March 4, 2008
Grilled Salad with Herbed Vinaigrette
From Food Network Kitchens
2 tablespoons white wine vinegar
1 fillet anchovy, minced, optional
1 teaspoon Dijon mustard
1 teaspoon kosher salt, plus more for seasoning
Freshly ground black pepper
1/3 cup extra-virgin olive oil, plus more for brushing
1/4 cup roughly chopped parsley leaves
3 tablespoons chopped tarragon leaves
4 portobello mushrooms, stems removed and discarded
4 ripe plum tomatoes, halved 1 head romaine, quartered, root end attached
Preheat an outdoor grill to medium heat.
Whisk the vinegar with the anchovy, if using, mustard, salt, and pepper in a small bowl.
Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream to make a smooth, slightly thick vinaigrette. Whisk in the parsley and tarragon and set aside.
Lay the romaine, mushrooms, and tomatoes out on a sheet pan and lightly brush them with olive oil and season with salt and pepper. Place the mushrooms on the grill smooth side down. Grill until juices collect in the cap and mushrooms soften, about 3 minutes. Turn them over and cook until slightly charred around the edges and the center is very tender, about 3 minutes more. Put the tomatoes on the grill skin side down and grill until juicy and charred, about 6 minutes. Grill the romaine, turning to slightly char all sides, until the core end is tender, about 5 minutes.
Divide the wedges of romaine, mushroom caps, and tomatoes among 4 plates. Drizzle the vinaigrette over the salads and serve.
Copyright 2005 Television Food Network, G.P. All rights reserved.
2 tablespoons white wine vinegar
1 fillet anchovy, minced, optional
1 teaspoon Dijon mustard
1 teaspoon kosher salt, plus more for seasoning
Freshly ground black pepper
1/3 cup extra-virgin olive oil, plus more for brushing
1/4 cup roughly chopped parsley leaves
3 tablespoons chopped tarragon leaves
4 portobello mushrooms, stems removed and discarded
4 ripe plum tomatoes, halved 1 head romaine, quartered, root end attached
Preheat an outdoor grill to medium heat.
Whisk the vinegar with the anchovy, if using, mustard, salt, and pepper in a small bowl.
Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream to make a smooth, slightly thick vinaigrette. Whisk in the parsley and tarragon and set aside.
Lay the romaine, mushrooms, and tomatoes out on a sheet pan and lightly brush them with olive oil and season with salt and pepper. Place the mushrooms on the grill smooth side down. Grill until juices collect in the cap and mushrooms soften, about 3 minutes. Turn them over and cook until slightly charred around the edges and the center is very tender, about 3 minutes more. Put the tomatoes on the grill skin side down and grill until juicy and charred, about 6 minutes. Grill the romaine, turning to slightly char all sides, until the core end is tender, about 5 minutes.
Divide the wedges of romaine, mushroom caps, and tomatoes among 4 plates. Drizzle the vinaigrette over the salads and serve.
Copyright 2005 Television Food Network, G.P. All rights reserved.
Diabetes Post!
This is important to me to address because there is someone very dear to me that needs to learn how to eat better because he has diabetes. I actually think these guidelines are important for everyone whether you have diabetes or not.
Guidelines for eating well when you have Diabetes
10 tips for staying healthy:
1 ~ There are neither magic bullets nor forbidden foods in a diabetic diet--it's about making educated choices, practicing portion control and moderation and choosing nutritious foods the whole family can enjoy. Every day, include a variety of fruits and vegetables, lean proteins, healthy fats, and high-fiber whole grains and beans.
2 ~ Carbohydrates are the primary fuel for your body and brain. They also contribute most to your blood sugar and glucose levels. They're found in breads, grains, beans, fruits, vegetables and dairy products, as well as in table sugar, cakes, cookies, ice cream, and other sweets. Adults should aim for 50 to 60 grams of carbohydrates per meal, and 10 to 30 grams per snack.
3 ~ Sugar and sweets can be part of a diabetic diet, but should be combined with other foods to lessen their impact on blood sugar. If you choose to have dessert, plan ahead, substituting it for other carbohydrates in the meal (like pasta, rice, or bread). When preparing desserts, reduce the sugar, when possible, to about 1/3 to 1/2 of the original amount, or use sugar substitutes.
4 ~ High-fiber foods help stabilize blood sugar and lower cholesterol. Aim for 25 to 35 grams of fiber per day. High-fiber foods include oats and barley, whole grains, beans, nuts, fruits, and vegetables.
5 ~ For protein, select lean meats, seafood, low-fat dairy, 1 egg per day, or legumes (which includes beans, soy products, and peanut butter). Aim for 15 to 20% of your daily calories to be from protein (or 75 to 100 grams daily on a 2000 calorie per day diet). Any extra protein will be used as calories or stored as fat.
6 ~ Fats are a necessary part of any diet. With diabetes, excess weight and risk of heart disease are concerns, so managing fat intake is especially important. Avoid saturated fats, like those found in full-fat dairy, red meat, and chicken skin -- and also trans fats, found in commercially fried and processed foods. All fats, even the healthy ones, are high in calories, so use them sparingly.
7 ~ Water and other low-calorie beverages are the best ways to quench your thirst without adding excess calories and carbohydrates.
8 ~ If you drink alcohol, limit drinks to 1 per day for women and 2 per day for men, and always consume it with food.
9 ~ Weight loss and daily exercise lower blood sugar, blood pressure and cholesterol -- which in turn may lower amount of medication you need.
10 ~ Managing your diabetes is crucial. Work closely with your health care team, and if they have a Certified Diabetes Educator (CDE), sign up for classes. Schedule a session with a Registered Dietitian to work out an eating plan and to stay current on the latest research. And involve your family -- research shows that family support is one of the strongest predictors of successful management of diabetes.
I didn't want to make this into a 10 day thing because I wanted to be sure that the information was read at one time and thoroughly. I hope you enjoyed these tips. There will be more Diabetic recipes to follow!
Guidelines for eating well when you have Diabetes
10 tips for staying healthy:
1 ~ There are neither magic bullets nor forbidden foods in a diabetic diet--it's about making educated choices, practicing portion control and moderation and choosing nutritious foods the whole family can enjoy. Every day, include a variety of fruits and vegetables, lean proteins, healthy fats, and high-fiber whole grains and beans.
2 ~ Carbohydrates are the primary fuel for your body and brain. They also contribute most to your blood sugar and glucose levels. They're found in breads, grains, beans, fruits, vegetables and dairy products, as well as in table sugar, cakes, cookies, ice cream, and other sweets. Adults should aim for 50 to 60 grams of carbohydrates per meal, and 10 to 30 grams per snack.
3 ~ Sugar and sweets can be part of a diabetic diet, but should be combined with other foods to lessen their impact on blood sugar. If you choose to have dessert, plan ahead, substituting it for other carbohydrates in the meal (like pasta, rice, or bread). When preparing desserts, reduce the sugar, when possible, to about 1/3 to 1/2 of the original amount, or use sugar substitutes.
4 ~ High-fiber foods help stabilize blood sugar and lower cholesterol. Aim for 25 to 35 grams of fiber per day. High-fiber foods include oats and barley, whole grains, beans, nuts, fruits, and vegetables.
5 ~ For protein, select lean meats, seafood, low-fat dairy, 1 egg per day, or legumes (which includes beans, soy products, and peanut butter). Aim for 15 to 20% of your daily calories to be from protein (or 75 to 100 grams daily on a 2000 calorie per day diet). Any extra protein will be used as calories or stored as fat.
6 ~ Fats are a necessary part of any diet. With diabetes, excess weight and risk of heart disease are concerns, so managing fat intake is especially important. Avoid saturated fats, like those found in full-fat dairy, red meat, and chicken skin -- and also trans fats, found in commercially fried and processed foods. All fats, even the healthy ones, are high in calories, so use them sparingly.
7 ~ Water and other low-calorie beverages are the best ways to quench your thirst without adding excess calories and carbohydrates.
8 ~ If you drink alcohol, limit drinks to 1 per day for women and 2 per day for men, and always consume it with food.
9 ~ Weight loss and daily exercise lower blood sugar, blood pressure and cholesterol -- which in turn may lower amount of medication you need.
10 ~ Managing your diabetes is crucial. Work closely with your health care team, and if they have a Certified Diabetes Educator (CDE), sign up for classes. Schedule a session with a Registered Dietitian to work out an eating plan and to stay current on the latest research. And involve your family -- research shows that family support is one of the strongest predictors of successful management of diabetes.
I didn't want to make this into a 10 day thing because I wanted to be sure that the information was read at one time and thoroughly. I hope you enjoyed these tips. There will be more Diabetic recipes to follow!
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