diabetic diet

 

  planning meals for people with Diabetics

1^st thing is to consider carbohydrate intake in your diet. This may be the same from day to day depending on the needs. A maximum of 17 choices per day for sedentary people, I can be spread out 3 to 5 per main meal and 1 to 3 per snack and better not to exceed the amount.

If we talk about people who have diabetics but also people expecting diabetics, that means prediabetes and all of the others need to consider their meals before taking them. The thing is prevention is better than cure and awareness is the key.

Measuring every time, choices, fasting foods, selecting what to eat and what not to, all of these are annoying things in day-to-day life but at least we have to be aware and get used as best as we can.

Step 01

You need to be aware of your BMI values and what zone you are in and according to your activity level and gender you should prepare your own menu.

Step 02

Choose the food according to your preference using the exchange list of different food groups given in the diabetics’ diet.

1 carbohydrate means 15g of available carbohydrate in a relevant meal.

Here are some examples of food for each and every stage of the BMI chart and types of food not mentioned because it may vary according to choices and amounts mentioned in the table

Measurement chart

1 teaspoon (tsp)         -   5ml

1 tablespoon(tbsp)         -  15 ml or 3tsp

1 cup         -  200ml

1 ounce      -  30g

Breakfast meals for the people who are  in the Green zone at BMI

Lunch meals for the people who are Green zone in BMI

 Dinner option for the people who are Green zone in BMI

Breakfast meal plan for Yellow and orange zone people

Lunch plan for Yellow and orange zone people

Dinner plan for Yellow and orange zone people

Breakfast meal plan for Blue zone people

Lunch plan for Blue zone people

Dinner plan for Blue zone people

Regular CHO intake is essential to space out meals in the day on our preference and eat three meals per day at regular times and space meals no more than six hours apart which helps to control blood sugar. 

select more food with Lesser GI value. the amount that you consume depends on the zone you are in on the BMI chart. 

Focus on healthy eating principles and eat more high-fibre foods and better limit food high in fat which affects the insulin level of the body. always try to limit food which is rich in fat such as meat full of cream milk oil and foods rich in trans fats such as cakes, biscuits food fried with margerines etc. which increase cholesterol.

Try to eat more fish at two proportions in the weekly diet to fulfil the adequate amount of omega3 fatty acids which increase the good cholesterol. You should consume 5 portions of fruit and vegetables daily to ensure adequate amount of flavonoids, soluble fibre and potassium which are antioxidants and prevent the tissue damage and occurrence of chronic diseases. 

Limiting sugary foods is must essential for people who are in danger of diabetes or even in the range of prediabetics and if you are thirsty make sure to take a minimum of  6 - 8 glasses of water per day. 

Recommended Meal plans for your reference:

01. The Diabetic Cookbook For Beginners:

02. Type 2 Diabetes Cookbook for Beginners:

03. TYPE 2 DIABETES COOKBOOK FOR BEGINNERS: 1000 days of Delicious and Mouthwatering Recipes for Newly Diagnosed With 1-Month Meal Plan to Lower Your Sugar and Empower Your Wellness

04. Diabetic Cookbook: 800+ Days with Easy and Tasty Recipes Suitable for Type 2 Diabetes and Prediabetes

05. THE DIABETIC COOKBOOK FOR BEGINNERS: The Must-Have Guide For Newly Diagnosed. A 28-Day Meal Plan With Over 500 Easy And Healthy Recipes