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tips on food
- Thread starter martin77
- Start Date
Hi Martin,
I know it can get a bit monotonous eating the same meal day in and day out. There are quite a few options you have, even with Diabetes. A few examples are:
1. Salads
Salad should be a part of your lunch menu if you have diabetes. You can create a different salad every day of the week by varying your toppings. Try grilled chicken, shrimp, or fish, but avoid heaping on a lot of fattening ingredients, such as bacon bits and heavy cheeses.
Salads with lots of raw vegetables are best, including carrots, cucumbers, radishes, celery, and spinach. Sprinkle nuts or seeds on top, add a few dried cranberries, and garnish with some avocado chunks to give it zip. Always choose low-fat or fat-free salad dressings or, for a change, flavored vinegars.
2. Sandwiches
As with salads, there are many ways to spice up a sandwich. Start with whole-grain bread or a whole-wheat tortilla. Add lean meat, such as turkey, ham, or grilled chicken; layer on your choice of veggies; add mustard, low-fat mayo, or hummus to the mix — and you have a filling and tasty lunch. Stay away from greasy chips, French fries, and other fattening sides. Instead choose fruit, a few pretzels, or carrot and celery sticks to complement your meal.
3. Hearty Soups
Soup can be a good option for lunch, with many healthy choices to consider. Chicken noodle, chicken and rice, and tomato (made without cream) are all good soup choices. Others include butternut squash, gazpacho and other chunky vegetable varieties, miso, and pasta and bean soups. Avoid cream-based soups and chowders. Remember, soup freezes well. You can make a large batch and freeze it in individual containers; with a microwave you have a nearly instant lunch.
4. Pasta
As long as you choose whole-grain pasta, you can eat all types of noodles, such as penne, angel hair, or spaghetti. Top it with a healthy tomato sauce, then add chicken, shrimp, or turkey meatballs and a variety of vegetables. Add a crisp salad and you have a healthy and filling lunch.
5. Pizza
Pizza can be a good choice — in moderation. Choose a thin-crust variety, ask for light cheese, and include vegetables as the topping instead of fatty meats like pepperoni.
6. Tuna, Chicken, and Shrimp Salads
When you make these protein-based mixes, you can control the mayonnaise and the good-health factor. Choose low-fat mayonnaise, and not too much of it. Add fiber and bulk with chopped celery, diced bell pepper, and chopped onions to taste. Serve on whole-grain bread or scoop onto a bed of lettuce.
7. Veggie Stir-Fry
For a more exotic lunch, go for a bowl of vegetable stir-fry and brown rice. Avoid the fast-food version, which can be high in fat and sodium, and make it yourself by sautéing the vegetables with a healthy cooking spray and soy sauce. Prepare it the night before for dinner, making enough to bring leftovers for lunch.
In reference to low carb meals, here are a few ideas for easy to make meals that are low in carbs for Breakfast, Lunch and Dinner.
Breakfast
Don't overlook the obvious -- eggs. Eggs are kid-friendly and easy to prepare quickly. Scramble up some eggs with cheese, make an omelet or even whip up a frittata -- think oven omelet -- to serve something hot and low carb to the whole family. Inject new life into your standard egg dishes with a seasoning mix. Cruise down the cold cereal aisle at the grocery store and check out the low carb options. Many of the cold cereal names you've known for years now have low carb recipes that might appeal to both kids and adults.
Lunch
Grab a low carb tortilla and fill it up with chicken or tuna salad. Another option is stuffing sliced roast beef or chicken breast, cheese, lettuce and salad dressing into tortillas. Use either the traditional mayonnaise and mustard or a creamy dressing to hold the wrap together. If your kids like chef's salads, create little mini salads for everyone using lettuce, deli meats, eggs, cheese and dressing. Slice some cucumbers, broccoli and green peppers and serve them with a side of creamy dip.
Snacks
Whip up a protein shake made with milk, frozen berries, low carb protein powder and a few ice cubes. Serve cheese curds or string cheese, mixed nuts or celery sticks with peanut butter or a combination of cream cheese and seasoning mix slathered on top. Fresh strawberries, raspberries and plums are sweet and tasty without being high in carbohydrates.
Dinner
Fire up the grill when you're keeping to a low carb meal plan. Rub salt and herbs, like oregano or thyme, over chicken breasts and grill them to perfection. Or, marinade them in a creamy dressing. If your kids like pasta, try making a low carb variation using spaghetti squash instead of noodles and topping it with sauce. Make meatloaf that tastes like the old-fashioned variety but substitute grated zucchini for the bread crumbs. The result will be just as tasty as regular meatloaf made with carb-loaded fillers. Serve these low carb options with side salad. Top the salad with cheese, hard-boiled eggs, bacon bits and a thick dressing.
I know it can get a bit monotonous eating the same meal day in and day out. There are quite a few options you have, even with Diabetes. A few examples are:
1. Salads
Salad should be a part of your lunch menu if you have diabetes. You can create a different salad every day of the week by varying your toppings. Try grilled chicken, shrimp, or fish, but avoid heaping on a lot of fattening ingredients, such as bacon bits and heavy cheeses.
Salads with lots of raw vegetables are best, including carrots, cucumbers, radishes, celery, and spinach. Sprinkle nuts or seeds on top, add a few dried cranberries, and garnish with some avocado chunks to give it zip. Always choose low-fat or fat-free salad dressings or, for a change, flavored vinegars.
2. Sandwiches
As with salads, there are many ways to spice up a sandwich. Start with whole-grain bread or a whole-wheat tortilla. Add lean meat, such as turkey, ham, or grilled chicken; layer on your choice of veggies; add mustard, low-fat mayo, or hummus to the mix — and you have a filling and tasty lunch. Stay away from greasy chips, French fries, and other fattening sides. Instead choose fruit, a few pretzels, or carrot and celery sticks to complement your meal.
3. Hearty Soups
Soup can be a good option for lunch, with many healthy choices to consider. Chicken noodle, chicken and rice, and tomato (made without cream) are all good soup choices. Others include butternut squash, gazpacho and other chunky vegetable varieties, miso, and pasta and bean soups. Avoid cream-based soups and chowders. Remember, soup freezes well. You can make a large batch and freeze it in individual containers; with a microwave you have a nearly instant lunch.
4. Pasta
As long as you choose whole-grain pasta, you can eat all types of noodles, such as penne, angel hair, or spaghetti. Top it with a healthy tomato sauce, then add chicken, shrimp, or turkey meatballs and a variety of vegetables. Add a crisp salad and you have a healthy and filling lunch.
5. Pizza
Pizza can be a good choice — in moderation. Choose a thin-crust variety, ask for light cheese, and include vegetables as the topping instead of fatty meats like pepperoni.
6. Tuna, Chicken, and Shrimp Salads
When you make these protein-based mixes, you can control the mayonnaise and the good-health factor. Choose low-fat mayonnaise, and not too much of it. Add fiber and bulk with chopped celery, diced bell pepper, and chopped onions to taste. Serve on whole-grain bread or scoop onto a bed of lettuce.
7. Veggie Stir-Fry
For a more exotic lunch, go for a bowl of vegetable stir-fry and brown rice. Avoid the fast-food version, which can be high in fat and sodium, and make it yourself by sautéing the vegetables with a healthy cooking spray and soy sauce. Prepare it the night before for dinner, making enough to bring leftovers for lunch.
In reference to low carb meals, here are a few ideas for easy to make meals that are low in carbs for Breakfast, Lunch and Dinner.
Breakfast
Don't overlook the obvious -- eggs. Eggs are kid-friendly and easy to prepare quickly. Scramble up some eggs with cheese, make an omelet or even whip up a frittata -- think oven omelet -- to serve something hot and low carb to the whole family. Inject new life into your standard egg dishes with a seasoning mix. Cruise down the cold cereal aisle at the grocery store and check out the low carb options. Many of the cold cereal names you've known for years now have low carb recipes that might appeal to both kids and adults.
Lunch
Grab a low carb tortilla and fill it up with chicken or tuna salad. Another option is stuffing sliced roast beef or chicken breast, cheese, lettuce and salad dressing into tortillas. Use either the traditional mayonnaise and mustard or a creamy dressing to hold the wrap together. If your kids like chef's salads, create little mini salads for everyone using lettuce, deli meats, eggs, cheese and dressing. Slice some cucumbers, broccoli and green peppers and serve them with a side of creamy dip.
Snacks
Whip up a protein shake made with milk, frozen berries, low carb protein powder and a few ice cubes. Serve cheese curds or string cheese, mixed nuts or celery sticks with peanut butter or a combination of cream cheese and seasoning mix slathered on top. Fresh strawberries, raspberries and plums are sweet and tasty without being high in carbohydrates.
Dinner
Fire up the grill when you're keeping to a low carb meal plan. Rub salt and herbs, like oregano or thyme, over chicken breasts and grill them to perfection. Or, marinade them in a creamy dressing. If your kids like pasta, try making a low carb variation using spaghetti squash instead of noodles and topping it with sauce. Make meatloaf that tastes like the old-fashioned variety but substitute grated zucchini for the bread crumbs. The result will be just as tasty as regular meatloaf made with carb-loaded fillers. Serve these low carb options with side salad. Top the salad with cheese, hard-boiled eggs, bacon bits and a thick dressing.
