Healthy Diet

                                                                                                (Goggle Clip Art, 2014) 

According to the American Diabetes Association (n.d.) you should eat three healthy meals along with two snacks, this will help control your blood sugar levels, help you lose weight, and give you energy.

Sample breakfast plan for March 2015

Egg whites, dry toast, and oatmeal
French toast or scrambled omelet with potatoes

Sample meal plan for lunch March 2015

Broccoli with cheese and salad with a light salad dressing. Salads are great for children and adolescents. You can create a different salad every day of the week by changing the toppings. Examples are grilled chicken, shrimp, or fish (Everyday Health, n.d.).

Sandwich or pasta (as long as it is whole grain pasta) and tuna. Avoid putting a lot of fattening ingredients such as bacon and heavy cheeses. (Everyday Health, n.d.).

Sample afternoon snacks for March 2015

Cottage cheese and an apple or another piece of fruit like a banana or cantaloupe

Sample dinner for March 2015

Baked fish, and ½ cup of brown rice

Sample evening snack for March 2015

Carrots and peanut butter

A glass of skim milk and three graham crackers will give you 30 grams of carbohydrates, eight grams of protein, and 170 calories.

A general rule of thumb for a bedtime snack is 15-30 grams of carbohydrates and about seven grams of protein.
                                                        

Here is a video that provides diabetic meal plans and other general information regarding diabetes.

Recommendations:

It is recommended to consume a  bed-time snack in order to prevent hypoglycemia (low blood sugar) while you sleep. Please come to our blog next month (April) for another free sample meal plan.


                                               References

American Diabetes Association (n.d.). Recipes for healthy living.
           Retrieved from http://www.diabetes.org/mfa-recipes/meal-
           plans/?loc=hottopics

Everyday Health (n.d.). Seven easy lunches for type 2 diabetes.
          for-diabetes.aspx .Retrieved from http://www.everydayhealth.com/type-
           2-diabetes/seven-lunch-ideas-
          

Warke. K. [kwarke56]. 2009, September, 15). Sample diabetes meal plan, diabetic diet, info on diabetes [video file]. Retrieved from https://www.youtube.com/watch?v=ZHVkA15HmbM