Diabetes and Your Diet

The Basics of a Healthy Diabetes Diet

 

Contrary to what you may have heard, there is no “diabetes diet,” per se — and that’s good news! The foods recommended for adiabetes diet to control blood glucose (or blood sugar) are good for those with diabetes — and everyone else. This means that you and your family can eat the same healthy foods at mealtime. However, for people with diabetes, the total amounts of carbohydrates consumed each day must be monitored carefully. 

The Atkins Diet

Atkins Diet – Plan, Phase 1,2,3,4, Food List and Side Effects »

A phenomenal change took place in the year 1972 in the history of medical science with the introduction of an innovative dietary regime which put forth a new kind of dietary practice that was basically meant to curb the consumption of carbohydrate in order to lose weight without curtailing on the intake of food of a high calorific value. The credit for developing such a unique diet goes to 

The Raw Food Diet

Losing Weight With A Raw Food Diet

A raw food diet or natural, uncooked diet is a novel plan that can help you to lose weight faster in a healthy and natural way.  This diet plan, which stresses whole food and grains in the uncooked form, also encourages the use of organic and fully vegetarian meal-plans.





Before you start on this diet, remember that your menu is mainly restricted to uncooked fruits and vegetables, fresh juices, dried fruit, water, seaweed, grains, nuts, 

The Okinawa Diet

The Okinawa Diet Food Pyramid

A Guide to Daily Food Choices

The Okinawa-Diet food guide pyramid emphasizes eating healthy fat, calcium, 

The Mediterranean Diet

The Many Benefits of a Mediterranean Diet

 

If eating and living healthier is one of your goals, then consider a Mediterranean diet and eating more like the Italians. A Mediterranean diet has many significant health benefits, while not

The Vital Diet Plan

The Vital Diet Plan

Named for it’s importance, originality, and therapeutic value, the Vital Diet Plan is not a diet as in the commonly recognized way; as a temporary ordeal. It is a lifestyle; a dietary plan. It was created in combination with the nutritional experts at Nutri Spec and other researchers as well as the famous

Salad

Bean, Corn and Tomato Salad - Dietitian's Choice Recipe

	Nutrition Information: Calories: 201 Protein: 9 g Carbs: 34 g Fat: 6 g Saturated Fat: 1 g Sodium: 496 mg Fiber: 8 g
There are so many ways to prepare beans. This recipe combines Mexican seasonings with beans, corn and tomatoes to make an out of this world salad!

Ingredients:

Salad:
1 can pinquito beans (seasoned small tender beans) or black beans, drained and rinsed
1 can garbanzo beans, drained and rinsed
1 can corn (no salt added), drained and rinsed
1 tomato or 12 cherry tomatoes, chopped
3 green onions, chopped

Dressing:
2 tablespoons olive oil
1/4 cup red wine vinegar
1 garlic clove, minced
1/2 teaspoon dried cumin
Chopped fresh cilantro (1/4-1/2 cup), salt and pepper to taste

Directions:

1	Combine all salad ingredients in mixing bowl.
2	Mix dressing ingredients separately. Pour over bean salad. Refrigerate or serve immediately.
3	Yield: 6 cups. Serving Size: 1 cup.
4	ENJOY!

Apple Veggie Salad

	Nutrition Information: Calories: 110 Protein: 5 g Carbs: 14 g Fat: 5 g Saturated Fat: 1 g Sodium: 14 mg Fiber: 3 g
Apples add even more crunch to this garden variety chopped salad. Makes a great side salad with lunch.

Ingredients:

1 1/2 cups coarsely chopped broccoli florets
1/2 cup grated carrots
1/2 cup coarsely chopped cauliflower
1/2 cup cored and diced, not peeled, apple
1/4 cup sliced green onion
1/4 cup diced celery
1/2 cup yogurt, nonfat vanilla
1/4 cup chopped peanuts, unsalted, dry-roasted

Directions:

1	Mix all ingredients together in serving bowl. Cover and refrigerate for 2 hours or longer to allow flavors to blend. Serve cold.
2	ENJOY!

Beverage

Creamy Banana Shake 

	Nutrition Information: Calories: 280 Protein: 14 g Carbs: 56 g Fat: 1 g Saturated Fat: 0 g Sodium: 207 mg Fiber: 3 g
Whip up this creamy, fruity shake in seconds! This spin on the classic milk shake is refreshing but healthy and perfect for the whole family.

Ingredients:

1 ripe banana
1/4 cup 100% orange juice
3/4 cup skim milk
1 cup non-fat light vanilla yogurt

Directions:

1	Place banana, orange juice and milk in a blender. Blend until smooth.
2	Stir in yogurt. Serve right away or chill for later.
3	ENJOY!

Agua Fresca de Pepin 

	Nutrition Information: Calories: 86 Protein: 2 g Carbs: 21 g Fat: 0 g Saturated Fat: 0 g Sodium: 5 mg Fiber: 2 g
Cucumber and lime combined with water is the ultimate refresher! You'll feel like you're at a day spa. Skip the sugar for a low-cal option.

Ingredients:

3 quarts water
3 cucumbers, peeled and chopped
1/2 cup freshly squeezed lime juice
1/4 cup sugar
Crushed ice (optional)
Slice of lime for garnish (optional)

Directions:

1	Pour 1/2 cup of the water and 1 cup of the cucumbers in blender. Blend until cucumbers are pureed then add more cucumbers and water until all cucumbers are pureed.
2	Using a fine-mesh sieve, strain cucumbers into a pitcher to remove seeds and pulp. Stir in remaining water, lime juice and sugar.
3	Chill before serving over crushed ice garnished with a slice of lime and mint sprig.
4	ENJOY!

Apetizer

Layer Bean Dip

	Nutrition Information: Calories: 106 Protein: 6 g Carbs: 14 g Fat: 3 g Saturated Fat: 1 g Sodium: 455 mg Fiber: 4 g
Need a healthy alternative for Monday Night Football? Try serving this fiber-rich bean dip layered with delicious toppings in place of chips and chicken wings!  Ingredients:

2 16-ounce cans fat free vegetarian refried beans (use lower-sodium canned beans to reduce sodium content)
1/2-3/4 cup fat free sour cream
1 large avocado, mashed or finely chopped
3/4 cup shredded light cheese
2 tomatoes, chopped
1 small can (2.25 oz) sliced black olives
1/2 cup green onions, sliced

Directions:

1	Heat beans until slightly warm so they spread easily. For an extra kick - season with hot sauce and lime juice.
2	Spread beans onto the bottom a baking or serving dish and allow to cool. Spread beans with sour cream followed by avocado.
3	Sprinkle with cheese, tomatoes, black olives and green onion.
4	Pair bean dip with baked tortilla chips, bell pepper strips, celery sticks and jicama sticks.
5	1 serving = about 1/4 cup.
6	ENJOY!

Spread/Dip/Salsa

SpiceBlend

Soup

Dessert

Sandwich

Main Dish

Holiday Dish

Entree Salad

Dressing/Sauce

Snack

Crockpot/Slow-Cooker

Cabbage Soup

	Nutrition Information: Calories: 60 Protein: 2 g Carbs: 13 g Fat: 0 g Saturated Fat: 0 g Sodium: 430 mg Fiber: 3 g
This cabbage soup is flavorful and low-calorie. Try a bowl before a meal or for a mid-afternoon snack.

Ingredients:

1 lb cabbage, finely shredded
4 celery stalks, sliced
4 carrots, sliced
1 onion, chopped
2 vegetable bouillon cubes, low sodium
2 garlic cloves, minced
1 qt low sodium tomato juice
4 cups water

Directions:

1	Combine all ingredients in slow cooker. Cover and cook on high for 3-4 hours or under vegetables are tender.
2	ENJOY!

Chicken Italiano - Dietitian's Choice Recipe

	Nutrition Information: Calories: 400 Protein: 37 g Carbs: 33 g Fat: 11 g Saturated Fat: 3 g Sodium: 260 mg Fiber: 3 g
This crockpot recipe is simple yet delicious! Let the Italian seasonings, wine and tomatoes meld and come to home to a succulent meal.

Ingredients:

3 pounds chicken fryer, cut into serving pieces with skin removed
1/3 cup fat-free Italian salad dressing
1-1/2 cups long-grain rice
2 cups (16 oz can) stewed tomatoes, chopped
1/2 cup dry, white wine
1 tsp Italian seasoning
1/8 tsp celery seed
2 cups Brussels sprouts

Directions:

1	Rinse chicken pieces; pat dry. In a large skillet, sauté chicken in Italian salad dressing over medium heat.
2	In a crock-pot, mix rice, tomatoes, wine, seasonings, and Brussels sprouts. Place chicken on top of rice mixture. Cover and cook on low setting for 4 to 6 hours.
3	ENJOY!