Diabetic Cooking: Sample Menu

The diabetic diet that you follow will be determined by you and your doctor based upon the type of diabetes that you have as well as its severity taken into consideration with any other health problems that you have. A common diet that is used for diabetics is often referred to as the 1800 calorie diet. The goal of this diet is to limit caloric intake in order to control blood glucose as well as cholesterol and weight. In addition, it helps to transition the diabetic to a healthy eating lifestyle. Below is a sample day's menu for an 1800 calorie diabetic diet.

Breakfast

1 cup of skim milk or 1 cup unsweetened low fat yogurt
2 slices of whole wheat bread
1 serving of an apple, banana or orange
1 small slice cheese

The breakfast provides adequate nutrition and fuel to last all morning and includes starch, fat, vitamins and protein. Whole grain pasta may be substituted for the bread.

Lunch

2 small portions skinless turkey or chicken
1 small fish

Cheese may be substituted for one portion of turkey or chicken. Meat is an excellent source of protein and should be cooked with a very small amount of oil. It is best not to fry but to steam, grill, bake, or roast instead. You may optionally add 1 cup of vegetables or 1 cup of whole grain rice or pasta.

Afternoon Snack

Salt free or low salt crackers
1 cup skim milk or yogurt
1/2 cup tea unsweetened or with artificial sweetener

Try not to eat anything heavy or an afternoon snack. Be sure to use sweeteners in moderation and to check with your doctor before using sugar as a sweetener.

Dinner

1 small fish or 1 portion of meat
1 small fruit
Vegetables such as carrots, broccoli, or spinach
Rice cake
1 cup low fat milk

A heavy meal should be avoided at dinner time also so digestion will not be impaired while you sleep. You can see by this sample menu that you can eat very well on an 1800 calorie diet. The basic tenets of the 1800 calorie diet include calorie restriction to 1800 calories per day, eating low salt or salt free foods, eating foods that are low in fat, avoiding cooking in excess fats, and limiting the amount of carbohydrates consumed during the day. The diet is basically a healthy eating plan and can be used to lose weight and control diabetes. If you are a diabetic, you should get specific details from your doctor to make sure you know which foods to eat and which to avoid so you can regulate your blood sugar. And remember, the above is just an example menu. You can follow the basic guidelines while jazzing up your menu so your meals don't become boring.

Community calendar week of Aug. 1

Arts

Diabetes-prevention grants have unexpected side effects

Diabetes prevention may have been the focus of multi-year Centers for Disease Control grants, but additional positive changes have flowed from the work done by the tribal funding recipients. The grantees innovative projects including gardens, farmers markets, gathering camps, storytelling sessions and traditional-food cooking classes have gone beyond improving health in the narrow sense of ...

Experience the Sweet Life: Savor Los Angeles is July 30th

Cupcakes from Frosted (Julie Wolfson/LAist) For its inaugural event, Savor Los Angeles will offer guests a sweet escape for a very good cause. Presented by Parallel Lines, the dessert-centric food event will bring together like-minded businesses who focus on using fresh and organic ingredients, alternatives to sweeteners like high-fructose corn syrup, provide vegan options, and, well, that are ...

South Macon Diner: A work in progress, but a good idea for dieters and diabetics

Opening a restaurant is one of the hardest business ventures you can attempt. The owners of South Macon Diner on Houston Avenue started this one as a place to go to for their neighbors who enjoy home-cooked meals as well as for diabetics who have a hard time finding restaurant food that they can eat.

A not-so-healthy slice of Americana

The beautiful thing about this little town, the locals will tell you, is that everyone seems to know everyone. Where the children go to school, where the parents work. Who's engaged to be married, who's joining the military.