Wednesday, July 30, 2014

12 Recommended Diabetic Diet Menu

Recommended diabetic diet menu for Filipinos (but others can still try) ...

  1. A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times.
  2. A good meal plan should fit in with your schedule and eating habits.
  3. Everyone needs to eat a certain numbers of calories to survive. Eat more than you need and you gain weight; eat less (or burn more) than you need and you lose weight. Calorie needs depend on gender, age, height, activity level, current weight, and the number of calories your body burns at rest.
  4. People with diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications (if they take them), and exercise to help manage their blood glucose levels.
  5. Your doctor and/or dietitian can help you create a meal plan that is best for you.
  6. There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Pick foods rich in vitamins, minerals and fiber over those that are processed.
  7. People with diabetes can eat the same foods the family enjoys. Everyone benefits from healthy eating so the whole family can take part in healthy eating. It takes some planning but you can fit your favorite foods into your meal plan and still manage your blood glucose, blood pressure and cholesterol.
  8. Remember to eat about every 3 hours and practice portion control. 
  9. A good diabetes meal plan includes:
    • Understanding how different foods and the amounts you eat affect your blood sugar (glucose)
    • Choosing healthy foods
    • Eating your meals at the times appropriate for your diabetes treatment
  10. When planning your meals, keep the following in mind:
    • Keep it colorful by including a wide variety of fruits and vegetables in your diet. When selecting vegetables, it is best to choose from nonstarchy ones such as spinach, carrots, broccoli, or green beans
    • Keep it whole-grain by choosing whole-grain foods instead of processed grain products. Start including brown rice instead of white rice, and serve whole-wheat spaghetti with pasta sauce
    • Swap out the soda by choosing water and calorie-free diet drinks instead of regular soda, fruit punch, sweet tea, and other sugar-sweetened drinks
    • Switch to nonfat dairy products by replacing full-fat milk, yogurt, and cheese with nonfat dairy like skim milk, nonfat yogurt, and nonfat cheese
    • Use liquid oils only when cooking instead of solid fats. Any fat that is solid at room temperature is higher in saturated and trans fats than liquid alternatives. Remember: fats are high in calories, so be mindful when cooking
    • Trim the fat by choosing leaner cuts of meat and try to remove visible fat. Remove skin from poultry. If you roast food, use a rack to let the fat drip off. If you make soup, prepare it a day in advance and place in the refrigerator overnight so the solid fat on top can be removed before serving. Avoid meats that are high in fat, like bacon. Reserve ribs and pork-containing meals for special occasions
    • Cut back on dessert such as high-calorie snack foods and desserts which includes cookies, cakes, and full-fat ice cream which are loaded with calories and fat.
    • Watch your portions. Portion control is a very important part of a healthy meal plan. Eating too much food, even if it is healthy, can lead to weight gain. One great way to learn about portions is to measure how much you serve with measuring cups. You may be surprised how much rice, pasta, meat, or desserts you put on your plate
  11. This recommended diabetic diet menu is for general informational purposes only and is not meant to replace personalized advice given to you by your doctor.
  12. To find out about the amount of carbohydrate that’s right for you, ask your doctor for a referral to a Registered Dietitian.
Screenshot of Diabetic Diet Menu from
 Click link below for the complete menu:


Diabetes Meal Plans and a Healthy Diet
Outsmart Diabetes 5-Week Meal Plan
Diabetes Menu Plan for prevention and management
Diabetes meal plan recipes
Basics of a Diabetes Meal Plan
Basic diabetic menu for one week
7-Day Diabetes Meal Plan
Diabetes Meal Planning
Seven-Day Type 2 Diabetes Meal Plan

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