A Sample Diabetic Diet Plan

A Sample Diabetic Diet Plan

A sample diabetic diet should be as follows:

• Divide the plate in ½, and the remaining half into two equal ¼th parts
• Fill the first ½ with vegetables like lettuce, broccoli, spinach, carrots, green beans, tomatoes, celery, cabbage, mushrooms etc. Restrict the quantity of corn, peas, potatoes, yams and winter squash
• Fill ¼ of the plate with protein rich food like meat, chicken, beef, fish, eggs, tofu, cottage cheese, lentils etc.
• Have 1 serving of low fat, sugar-free yoghurt or milk
• Have at least 1 serving of fruits like guava, apple, berries or any citrus fruits
• Avoid fried foods. Instead bake, boil or sauté food in a nonstick pan
• Eat less red meat and more fish. Avoid organ meat
• Limit the use of condiments such as ketchup, mustard and salad dressing. They are high in salt and sugar

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• Opt for fresh foods over canned food
• Read labels carefully. Soy sauce and MSG contain a lot of sodium
• Avoid ready to eat and junk foods items available to you
• Stop smoking and alcohol consumption
• Avoid skipping meals and follow medicine times
• Have cholesterol-lowering oatmeal for breakfast
• Nuts rich in mono unsaturated fat, such as pecans, walnuts and almonds are a healthy snack
• Opt for fat free milk, yogurt and cheese
• Eggs whites should be included in the diet
• Increase the fiber in the diet by adding wheat bran to your wheat flour (50% wheat flour + 50% wheat bran). Add flaxseed and fenugreek seeds in the wheat flour
• Increase fiber intake in the form of fruits, vegetables, whole cereals etc.

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Drink water, mineral water, buttermilk, soups, soy milk and other unsweetened healthy beverages instead of soda or fruit juices. Significance of The Sample Diabetic Diet Plan:

• This low carb diabetic diet provides an even distribution of carbohydrates throughout the day which helps to maintain the blood sugar level within the normal range
• This diet lays emphasis on more of fiber, antioxidants and good quality protein consumption which are an essential part of a nutritionally sound diet
• This is a good diabetic diet and it would help one lose weight. The weight loss would increase insulin sensitivity and would aid in controlling diabetes
• If you are diabetic be creative at a restaurant. Instead of a dinner entree, combine a salad with a low- calorie appetizer and soups.