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| How to Create a Healthy Meal
Plan |
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Eat a variety of foods as recommended in
the Diabetes Food Pyramid to get a balanced intake of
the nutrients your body needs - carbohydrates, proteins,
fats, vitamins, and minerals. |
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Make changes gradually because it takes
time to accomplish lasting goals. |
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Reduce the amount of fat you eat by choosing
fewer high-fat foods and cooking
with less fat. |
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Eat more fiber by eating at least 5 servings
of fruits and vegetables every day. |
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Eat fewer foods that are high in sugar
like fruit juices, fruit-flavored drinks, sodas, and
tea or coffee sweetened with sugar. |
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Use less salt in cooking and at the table.
Eat fewer foods that are high in salt, like canned and
packaged soups, pickles, and processed meats. |
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Eat smaller portions and never skip meals. |
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Learn about the right serving sizes for
you. |
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Learn how to read
food labels. |
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Limit use of alcohol. |
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| Whole milk |
Skim or 1% |
| Light cream |
Evaporated skim milk |
| Heavy cream or coconut cream |
Evaporated
skim milk |
| 1 oz. baking chocolate |
3 tbsp. cocoa
and 2 tsp.
water |
| Whipped cream |
Whip chilled
evaporated milk
or
low-fat
whipped topping |
| Sour cream |
Non-fat or light sour cream or plain,
nonfat yogurt |
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| Oil in baking |
Equal amounts of unsweetened
applesauce, liquic butter buds, or prune puree (blend
in food processor 1/2 cup of pitted prunes and 1 cup
water until smooth. Can be refrigerated for 3 weeks). |
| Butter, lard, margarine |
Reduce be 1/2 as tolerated, or use equal
amounts of applesauce or mashed bananas. |
| 1 whole egg |
2 egg whites; or 1/4 cup of egg substitute;
or dry egg substitute |
| Ricotta cheese |
Non-fat version |
| Bacon |
Ham or Canadian bacon |
| Frosting |
Sifted confectioner's sugar; sifted cocoa;
flavored marshmallow creame; or light whipped topping |
| Margarine in pasta or rice mix |
For 1/4 cup pasta/rice, use 1 tsp. "tub" margarine
and 2-3 tbsp. broth |
| 9-inch pie crust |
1/2 cup margarine for every 2 cups of
flour; or 2/3 cup of graham cracker crumbs and 2 1/2
tbsp. melted "tub" margarine. Bake
at 425 degrees for 5 minutes. |
| Nuts |
Reduce by 1/3 - 1/2; or use Grape Nuts
cereal |
| Chocolate chips |
Reduce fat chocolate chips |
| Oil for frying vegetables or meat |
Saute in non-fat cooking spray, wine,
liquid, butter buds, or fat-free chicken broth. Unused
chicken broth can be saved by freezing in plastic ice
cube trays. |
| Sugar |
Reduce sugar by 25% and increase sweet
spices (cinnamon, ginger, allspice, nutmeg, vanilla &
almond extracts). Can substitute Sweet 'N Low, Splenda,
or Sunette, but not Nutrasweet or Equal (is not heat
stable) for half sugar in most recipes. 3 packets = 1/4
cup of sugar. |
| Neckbone |
Skinless chicken thighs |
| Ham Hocks or fat back |
Turkey thighs or lean ham |
| Gravy |
In a dry skillet on medium heat, stir
flour until brown. Whisk chicken, beef, or vegetable
broth, and heat until thick. |
| Ground beef |
Ground sirloin or turkey (drain fat) |
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