Eleasa's diabetic meal plan!
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| Mon, 02-05-2007 - 11:08am |
Good morning ladies!
Below is my diabetic meal plan and samples of what equals "1 serving" in each food group. This based on the Canadian food guide which I believe is different than the American one, but Im thinking really, how different can it be?!?!?
Merry, you are correct its counting carbs. But the way the set it up its equating X number of carbs in whatever food group = 1 serving. Hope this makes sense. :)
Mary #3, Im with you all the way girl! I don't consider this a "diet" but a way of life and I hope to continue it as a way to be heathly for the rest of my life. It will be interesting to compare to your meal plan. Personally I think mine is low on the friut side so I tend to add one or two through the day.
BREAKFAST
1 Starch
1 Protein
1 Fats & oils
Any extras
AM SNACK
1 Starch
1 Milk
1 Protein
1 Fats & oils
Any extras
LUNCH
2 Starches
1 Fruits & vegetables
1 Milk
2 Protein
1 Fats & oils
Any extras
AFTERNOON SNACK
1 Starch
1 Milk
1 Protein
1 Fats & oils
Any extras
DINNER
2 Starches
2 Fruits & vegetables
2 Milk
3 Protein
2 Fats & oils
Any extras
PM SNACK
2 Starch
1 Milk
1 Protein
1 Fats & oils
Any extras
NOTES:
-Eat at least 2 serving of Extras (free veggies) a day
-Sugars should be avoided, however in a healthy meal plan, a Sugar choice can occasionally be substituted for other carbohydrates such as Fruits & Vegetables choice.
-Eat more veggies than fruit.
-Allow 2-3 hours between meals and snacks
-Chose whole grains
STARCH FOODS(15 grams carbohydrate)
Bread – 1 slice
Hot cereal – ½ cup cooked
Cold cereal – ½ cup
Pita bread – ½ small
Dinner roll – 1 small
Soda crackers – 6
Hamburger or hot dog bun – ½
Plain cookie – 2 (avoid)
Potato – ½ cooked
Rice – 1/3 cup cooked
Wheat, barley, other grains – ½ cup cooked
Pasta – ½ cup cooked
Corn on the cob – 1 small
Kernel corn – ½ cup cooked
Popcorn – 3 cups
Bagel – 1/3
Beans & lentils – ½ cup (counts as 1 protein also)
FRUITS & VEGGIES (10 grams carbohydrate)
Orange – 1 small
Grapefruit – ½
Kiwi – 1
Peach – 1
Pear – ½
Apple – ½ medium
Apple sauce – ½ cup
Tomato juice – 1 cup
Strawberries – 1 cup
Raspberries – 1 cup
Other berries – ½ cup
Cut up fruits – ½ cup
Canteloupe – ¼
Watermelon – 1 cup
Banana – ½ small
Grapes – ½ cup
Cherries – 10
Plums, apricots, prunes, dates – 2
Raisins – 2 tablespoons
Canned tomatos – 1 cup
Carrots – ½ cup
Yellow or winter squash – ½ cup
Yellow or white turnip – ½ cup
Green peas – ½ cup
Mixed veggies – ½ cup
Beets – ½ cup
Parsnips – ½ cup
MILK (6 grams of carbohydrate)
Milk – ½ cup
Powdered milk – 2 tablespoons
Canned milk – 4 tablespoons
Buttermilk – ½ cup
Plain yogurt ½ cup
SUGARS (10 grams of carbohydrate) AVOID
Sugar, syrup, honey, molassess – 2 teaspoons
Jam, jelly – 1 tablespoon
Hard candies – 2
Jelly beans – 4
Licorice – 1 small
Marshmallows – 2
Popsicle – ½
Sweet relish – 2 tablespoons
Regular pop – ½ cup
PROTEINS
Poultry, roast meat, ham, ground meat, steak, chop, hamburger pattie – 1 oz
Fish steak or fillet – 1oz
Cottage cheese – 4 tablespoons
Canned fish – 4 tablespoons
Egg – 1 cooked
Sardines – 3
Lucheon meat – 1 oz (counts as 1 fat also)
Cheese – 1 oz (counts as 1 fat also)
Peanut butter – 1 tablespoon (counts as 1 fat also)
FATS & OILS
Vegetable oil – 1 teaspoon
Margarine or butter – 1 teaspoon
Low cal salad dressing – 2 tablespoons
Low cal mayo – 2 tablespoons
Reg mayo – 1 teaspoon
Gravy – 2 tablespoons
Bacon – 1 slice
Nuts, seeds, wheatgerm – 1 tablespoon
EXTRAS (Vegetables)
Cabbage
Lettuce
Tomato
Cucumber
Zucchini
Cauliflower
Celery
Onions
Yellow or green beans
Bean sprouts
Spinich
Leafy greens
Radishes
Peppers
Broccoli
Brussel sprouts
Asparagus
Mushrooms
Parsley
Rhubarb

What a sweetheart you are for posting so many details about your diet. Back in the old days Weight Watchers used to count in a similar way. (Have they resurrected that ladies?) It really sounds like you have it all down pat. I just started eating more frequent meals last week so I think I can learn a lot from your approach. Thanks! Annie