Eating Healthfully With Diabetes: Your Menu Plan
Smart fats:
Lunch
A sandwich or wrap with whole-grain bread or tortilla and a lean protein such as:
A bean-based lunch such as:
Main-course salad made with:
Dinner
High-fiber carb choices:
Lean protein (low in saturated fat):
Smart fats:
Homemade Napa Almond Chicken Salad Sandwich
To add a couple of servings of higher-fiber and nutrient-rich whole grains, serve this chicken salad on 2 slices of 100% whole-grain bread or in a whole-wheat pita pocket. Or make a wrap sandwich with a whole-wheat flour tortilla.
Makes 4 or more servings.
3 cups shredded roasted or rotisserie chicken, skin removed
1 cup red grapes, cut in half
2/3 cup finely chopped celery
1/3 cup sliced almonds, honey roasted or plain roasted
Healthy Eating With Diabetes: Your Menu Plan
Sample Daily Menu Options continued...
Smart fats:
- Avocado added to your omelet
- Nuts for cereals or a yogurt parfait
- Extra virgin olive oil used in omelet
- Canola oil used in whole-grain muffins, pancakes, or waffles
Lunch
A sandwich or wrap with whole-grain bread or tortilla and a lean protein such as:
- Roasted turkey, skinless chicken, or lean beef or pork
- Part skim-milk cheese or soy cheese
- Water-packed tuna dressed in vinaigrette, yogurt, or light mayo
A bean-based lunch such as:
- Bean burrito with whole-grain tortilla
- Hummus with whole grain-bread or vegetable dippers
- Vegetarian or lean-meat chili or bean stew
Main-course salad made with:
- Dark green lettuce
- Lots of vegetables
- Lean meat, fish, beans, or cheese plus avocado and nuts, if desired
- Dressing made with extra virgin olive oil, canola oil, or yogurt
Dinner
High-fiber carb choices:
- Cooked grains like brown rice, quinoa, barley, bulgur, or amaranth
- Whole wheat bread, tortilla, pita bread, or buns
- Colorful vegetables on the side or in the main course
- Dark green lettuce for a side or dinner salad
- Fresh fruit on the side or with the entrée
Lean protein (low in saturated fat):
- Grilled or baked fish, by itself or in a mixed dish such as tacos
- Skinless poultry -- grilled, baked, or stir-fried
- Lean beef or pork -- sirloin, tenderloin -- with no visible fat
- Part skim-milk cheese in entrees, such as eggplant parmesan, vegetarian pizza on whole wheat crust, vegetable lasagna, or enchiladas
Smart fats:
- A sensible amount of extra virgin olive oil or canola oil used for cooking
- Nuts added to entrée or side dishes
- Avocado or olives with entrée or side dishes
Sample Recipes
Homemade Napa Almond Chicken Salad Sandwich
To add a couple of servings of higher-fiber and nutrient-rich whole grains, serve this chicken salad on 2 slices of 100% whole-grain bread or in a whole-wheat pita pocket. Or make a wrap sandwich with a whole-wheat flour tortilla.
Makes 4 or more servings.
3 cups shredded roasted or rotisserie chicken, skin removed
1 cup red grapes, cut in half
2/3 cup finely chopped celery
1/3 cup sliced almonds, honey roasted or plain roasted