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Diabetic Friendly Lunch & Dinner Ideas:

Healthy dinnerWhat do you have planned for dinner tonight? Meal planning is a useful tool to make grocery shopping more efficient and meals healthier. Meal planning decreases stress and improves variety. There is a long list of pros when it comes to menu planning but for most people, a major con is the lack of free time to do so. The good news: meal planning does not have to be time consuming or tedious! We do not need to make extravagant meals but rather, we can rely on quick and easy entrees like sandwiches and low-sodium canned goods. Add fruits, veggies and low-fat dairy products on the side, and you have a well-balanced meal. Here are some lunch and dinner ideas to get your meal planning started!

Lunch & Dinner:

(1) Tuna or Salmon Packet
(10) Whole Wheat Crackers = 2 Carbs
(1) Small Apple, Banana, Orange = 1 Carb

(2) Whole Wheat Bread = 2 Carbs (2-3 oz.) Deli Meat (Chicken, Turkey, Ham)
(1 slice) Cheese
(1) Small Apple, Banana, Orange = 1 Carb

(3 oz) Rotisserie Chicken
(1 cup) Cooked Brown Rice = 3 Carbs
(1 cup) Frozen Veggies (Broccoli, Cauliflower, Green Beans)

(3 oz) Rotisserie Chicken
(1) Medium Baked Potato = 2 Carbs
(1/2 cup) Corn = 1 Carb
(2 Cups) Salad (Spinach or Romaine, Cucumbers, Carrots, 2 Tbsp Dressing)

(1) Tuna or Salmon Packet
(1 Cup) Salad Kit (Dole or Taylor Farms) = 1 Carb
(10) Whole Wheat Crackers = 2 Carbs

(3 oz.) Cooked Chicken (season with garlic + onion powder)
(1 Cup) Cooked Brown Rice = 3 Carbs
(1 Cup) Frozen Stir Fry Vegetables

(1) Medium Baked Potato = 2 Carbs
(1/2 cup) Manwich = 1 Carb
(¼ Cup) Shredded Cheese
(1 Cup) Steamed Broccoli
(1 Tbsp) Plain Greek Yogurt

(1 Cup) Canned Chili = 2 Carbs
(1) Medium Baked Potato = 2 Carbs
(¼ Cup) Shredded Cheese
(1 Cup) Green Beans

(½ Cup) Cottage Cheese
(1 Cup) Fresh or Frozen Fruit = 1 Carb
(10) Whole Wheat Crackers = 2 Carbs
(1 Cup) Salad Kit (Dole or Taylor Farms) = 1 Carb

(1 Cup) Low-Sodium Soup = 1 Carb
(5) Crackers = 1 Carb
(1) Small Banana, Apple, Orange = 1 Carb
(1 Cup) Salad Kit (Dole or Taylor Farms) = 1 Carb

(3 oz) Cooked Chicken
(½ Cup) Shredded Mexican Cheese
(2) 8” Medium Tortillas = 4 Carbs
(½ Cup) Sliced Green and Red Peppers
(1/4 cup) Chunky Salsa

(1 Roll) Sandwich Thin = 2 Carbs
(¼ Cup) Pizza Sauce = ½ Carb
(½ Cup) Shredded Cheese
(1) Small Apple, Banana, Orange = 1 Carb

(1 Roll) Sandwich Thin = 2 Carbs
(2 Tbsp) Peanut Butter
(1 Tbsp) Jelly = 1 Carb
(2) Small Clementines = 1 Carb

(1 Cup) Cooked Pasta = 3 Carbs
(½ Cup) Shredded Cheddar
(1 Cup) Steamed Broccoli

Blog post provided by: Megan Kemp, RDN, LD


Diabetic Friendly Breakfast Ideas

Healthy Breakfast For most busy individuals and families, meal planning is not always high priority. Quick and convenient foods can be high in fat and calories but they can also be well-balanced and nutritious. Most women need about 3 carbohydrate choices per meal while most men need about 4 carb choices per meal. Keeping this in mind during meal planning can guide you to better eating. Here are some diabetic friendly meal ideas that require little to no preparation or cooking.

Breakfast Meal Ideas:

(1.5 cup) High Fiber Cereal = 2 Carbs
(1 cup) Skim or 1% Milk = 1 Carb
(1) Hard-Boiled Egg

(2) Whole Wheat Toast = 2 Carbs
(2 tsp) Whipped or Light Butter (Made with Canola or Olive Oil)
(1) Greek Yogurt = 1 Carb
(1 Cup) Berries = 1 Carb

(1 Packet) Flavored Oatmeal = 2 Carbs
(1/4 cup) Nuts or (2 Tbsp) Peanut Butter
(1) Small Banana or (1 Cup) Sliced Strawberries or Blueberries = 1 Carb

(2) Whole Wheat Toast = 2 Carbs
(2 Tbsp) Peanut Butter
(1) Small Banana = 1 Carb

(2) Whole Wheat Toast = 2 Carbs
(1 Slice) Cheese
(1) Scrambled Egg
(1) Tomato
(1) 5.3 oz Light Yogurt = 1 Carb

Blog post provided by:
Megan Kemp, RDN, LD


HEALTH ROLES- Magnesium

Magnesium rich diet HEALTH ROLES

Magnesium is needed in biochemical reactions, including energy production, nutrient metabolism, fatty acid and protein synthesis, transmission of nerve and muscle impulses, glucose control, blood pressure regulation and transport of calcium and potassium ions. Higher levels of serum magnesium have been associated with reduced risk of cardiovascular disease. Evidence supports an inverse relationship between dietary intake of magnesium and risk of Type 2 diabetes. One large cohort study showed magnesium intake may aid in preventing pancreatic cancer.

 

SOURCES OF MAGNESIUM

Magnesium is widely available in plant and animal foods and often is included in fortified foods and enriched grains. Soil health can impact the amount of magnesium in foods.

Table

Food Sources   Rating
1 ounce dry roasted almonds 80mg Excellent
1/2 cup boiled spinach 78mg Excellent
1/4 cup oil roasted peanuts 63mg Good
1 cup soymilk 61mg Good
2 slices whole-wheat bread 46mg Good
1 cup cubed avocado 44mg Good
1/2 cup cooked brown rice 42mg Good
1 cup low-fat plain yogurt 42mg Good
Fortified breakfast cereals 40mg Good

Blog post provided by:
Katie Foster, RDN, LD


Magnesium

Magnesium rich foods Magnesium is the fourth most abundant mineral in the body, with the majority found in the skeleton and the rest in muscle, soft tissue and blood. The 2015-2020 Dietary Guidelines for Americans list magnesium as an under-consumed nutrient.

SIGNS OF DEFICIENCY-Chronic low levels of magnesium can negatively affect body functions that may be associated with chronic diseases, such as hypertension, cardiovascular disease, Type 2 diabetes, osteoporosis, Alzheimer’s disease and conditions including attention deficit disorder and migraines. Magnesium is abundant in food, and the kidneys limit urinary excretion when dietary intake is low, thus deficiency is rare but gaining more and more attention. Chronic low intakes of magnesium or conditions such as alcoholism can promote magnesium deficiency, which has been associated with an increased risk of cardiovascular disease, Type 2 diabetes and osteoporosis. Preliminary signs of deficiency include loss of appetite, nausea, vomiting and fatigue, which can progress to more serious symptoms such as abnormal heart rhythm, seizures and coronary spasms.

POPULATIONS AT RISK- Older adults and individuals with gastrointestinal diseases, Type 2 diabetes, renal disorders or alcoholism are more susceptible to magnesium deficiency, since they are likely to under consume or experience reduced absorption or increased losses of magnesium. Large doses of magnesium supplements, magnesium-based antacids or laxatives can interfere with magnesium absorption (especially for people who have impaired kidney function) and can cause diarrhea, nausea and cramping.

RESEARCH- continues for magnesium therapy in risk reduction and management of heart disease, hypertension, Type 2 diabetes, pregnancy complications, asthma and migraine headaches. However, the Academy of Nutrition and Dietetics and the American Diabetes Association do not recommend magnesium supplementation to manage diabetes. Studies continue to discover magnesium’s benefits in health promotion and disease prevention, but more research is needed. Well-balanced eating plans provide adequate amounts of magnesium. If deficiency is confirmed, dietary supplements may be required under the care of a physician.

Blog Post Provided by:

Katie Foster, RDN, LD

NEXT WEEK: MAGNESIUM- HEALTH ROLES AND DIET


Type 2 Diabetes and Foot Care

When you are diabetic, you are at a higher risk of developing foot problems overtime. The good news: with routine care and good habits, you can keep your feet healthy.

Keep your blood sugars in your target range. Diet, exercise and/or medicine can help you manage your blood sugar levels.

Check your feet every day. Look at your bare feet for any cuts or blisters. Use a mirror or ask someone for help to check the bottoms of your feet.

Keep your feet clean. Wash them every day and thoroughly dry them, especially between the toes!

Use skin lotion to keep your skin soft and smooth. Rub a thin layer of lotion on the tops and bottoms of your feet, but not in between your toes.

Trim your toenails regularly. Be extra careful not to cut yourself. Use clean nail clippers and cut your nails straight across.

Wear shoes and socks at all times. Never walk barefoot. Make sure your shoes and socks aren’t too tight and fit well.

Keep the blood flowing to your feet. Put your feet up when sitting. Aim to be more active, whether it be walking, swimming, doing chair exercises. Don’t smoke.

Blog post provided by:
Megan Kemp, RDN, LD


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