Living with diabetes can be a difficult adjustment for people. Planning dinners that are inexpensive, delicious, and have the correct total of carbohydrates you are allowed can be accomplished easily with a little imagination and a lot of label reading. The ideas given here have been calculated to provide the correct amount of carbohydrates for most diabetic patients (45 grams per meal for women, 60 grams for men). Please consult your physician or nurse practitioner for the recommended number of carbohydrates per meal for your personal health.
Ramen Noodles Anyone?
That old college staple can be made into a great dinner with just a little bit of help. One package of Roast Chicken flavored Ramen Noodles is very inexpensive, often just 10 cents per package. Cook the noodles in just 1/4 cup of water and one can of diced tomatoes flavored with garlic, oregano and basil. Add leftover chicken or turkey and any vegetables you might enjoy, such as mushrooms, onions or zucchini. Add a little extra oregano to taste and you've made an inexpensive main course (serves 4 to 6 people) that is low in carbohydrates (One package of Ramen is a total of 52 carbs, the tomatoes are about 10).
Combine this main course with a salad and low-carb bread.
Breakfast of Champions
Breakfast is considered the most important meal of the day, no matter what your diet or routine. This is especially true for the diabetic. Making sure your breakfast is not only a well-balanced healthy one but that it also provides you with the proper amount of carbohydrates, proteins and sugars needed to bring your levels to normal is relatively easy to do. A simple breakfast of an omelet made with two eggs and filled with mushrooms, herbs and vegetables has only about 6 carbohydrates and costs about $1. Combined with one slice of toast and some fruit, your meal is balanced, under the limit for carbohydrates, and inexpensive.
Divide Your Plate
The easiest way to plan your meals, no matter what you are eating, is to divide your plate into sections. The first section is the top half of your plate. This should be reserved for vegetables such as broccoli, zucchini and green beans--any vegetable that does not have a lot of starch. The second half of your plate should be divided into two equal sections. One should be reserved for breads, grains, pasta or potatoes--those foods that make up the majority of your carbohydrate count. The last section is reserved for proteins such as beef, chicken, fish, turkey and eggs--about 3 to 4 ounces only. Add one small piece of fruit or one 8-ounce glass of skim milk and your meal is complete.
- Calorie King Calorie Fat & Carbohydrate Counter, 2009 Edition; Allan Borushek
- American Diabetes Association Meal Planning
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