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Simple and Healthy Diabetic Dinners for the Whole Family

Nov 14, 2014 0

By: April Langdon

For families dinner is the central meal of the day. It’s the meal you are most often to partake together. Sharing not only the meal, but also the events of the day. Sharing the things that went well, as well as those that didn’t.

Making a diabetic dinner that everybody in the family wants to eat does not need to be a trial. If you follow some easy guidelines then you are most of the way there.

A dinner for diabetics does not need to be made out of any out of the ordinary ingredients or have anything other than the ingredients that are easily available at your local supermarket.

There is no need to prepare a different meal for the diabetic at the dinner table. In fact regardless of how many diabetics you may have in your family if everyone in the family eats using the strategy for a healthy diabetic dinner then everyone in the family is moving towards better health.

The basic guidelines for a diabetic dinner are also the guidelines for a healthy meal.

A diabetic dinner needs to be:

  • high in fiber
  • low in fat, sugar and salt
  • half full of vegetables

There may be some specific requirements for the diabetics in your family, taking into account what is required to balance their blood sugars that day. But in following these easy guidelines you are 80% of the way there.

Here are two swift, delicious meal ideas that everybody in the entire family will enjoy. They are both so easy that nearly anyone in the family can prepare them. They are suitable for all ages and are high in fiber, low in fat, sugar and salt and are half full of vegetables.

Ten Minute Tortillas

Take a tortilla (the better quality and more wholemeal the better) and line it with lettuce and sliced tomato, fill with a mix of heated canned beans and salsa, top with low-fat cheese and roll up. Serve with a salad (include as many different colored vegetables as you can) and brown rice.

Super Quick and Easy Chilli Beans

Brown 400g lean ground mince and pour off any excess fat, add 1 cup each of chopped or grated onion, celery, carrot, capsicum, 1 1/2 cans of low salt canned tomatoes, 1 can kidney beans, 1 t chilli powder, 1 t cumin, 1 t oregano (or have fun experimenting with some different spices) and cook until flavour has developed. Serve with some steamed broccoli and brown rice on the side.

www.whatcandiabeticseat.info is a site dedicated to simple guidelines for a healthy diabetic diet. It has specific guidelines on how to prepare a healthy diabetic dinner. www.whatcandiabeticseat.info/diabetic-dinnerArticle Source: http://www.ArticleBiz.com
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10 Diabetes Superfoods

Nov 5, 2014 0

Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.

As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.

All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:

  • calcium
  • potassium
  • fiber
  • magnesium
  • vitamins A (as carotenoids), C, and E.

There isn’t research that clearly points to supplementation, so always think first about getting your nutrients from foods. Below is our list of superfoods to include in your diet.


 Beans

gnn anti-aging-red-kidney-beans

 

 

 

 

 

Whether you prefer kidney, pinto, navy, or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber, giving you about 1/3 of your daily requirement in just a ½ cup, and are also good sources of magnesium and potassium.

They are considered starchy vegetables, but ½ cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.


 Dark Green Leafy Vegetables

gnn green leafy veg.

 

 

 

 

Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrate. You can’t eat too much.


 Citrus Fruit

gnn citrus_fruits

 

 

 

 

Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

 


 Sweet Potatoes

gnn sweet potatoes

 

 

 

 

 

A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

 


 Berries

gnn blueberries

 

 

 

 

 

Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert. Try our Superfood Smoothie recipe.


 Tomatoes

gnn tomatoes

 

 

 

 

 

 

An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.


 Fish High in Omega-3 Fatty Acids

gnn salmon

 

 

 

 

Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety… they don’t count in your goal of 6-9 ounces of fish per week.

 


 Whole Grains

gnn wheat

 

 

 

 

 

It’s the germ and bran of the whole grain you’re after.  It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

 


 Nuts

gnn walnuts

 

 

 

 

 

An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.


 Fat-free Milk and Yogurt
gnn yogurt

 

 

 

 

 

Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.


 

Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.

Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch

Source-  http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html#sthash.TwRUyRpK.dpuf

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