Diabetes and Lunch Ideas

Here is a question I recently received from FOODPICKER.org

Question: I have diabetes and work long hours. I usually eat lunch at my desk while working. I'm struggling with what I can have for lunch. Could you give me some tips on what to pack for lunch at work?

Answer: Packing your lunch can be a great way to control what eat and limit portion size if done correctly. But bring a lunch typically is an easier way to avoid traps like over eating that dining out can cause. Packing a lunch is a great way to get good nutrients like fruits, whole grains, and lean protein into your meal. Just be careful not to pack the wrong kinds of foods. A good suggestion is to pre-make some lunches on Sunday so they are easy to grab during the busy week!
Here are some lunch ideas to pack at home and bring with you to work:

Grain-Based Salad (510 Calories, 56% from Carbohydrate):

• 1/2 cup chickpeas
• 2/3 cup cooked barley, brown rice or quinoa
• 3 oz cooked and diced skinless chicken breast
• 1/2 diced red pepper
• 2 Tbsp reduced-fat raspberry walnut salad dressing
• 8 chopped dried apricot halves

Lunchables (505 Calories, 54% from Carbohydrate):

• 10 low-fat whole-wheat crackers
• 3 oz sliced turkey breast
• 2 oz sliced low-fat cheese
• 1 apple
• 1 cup baby carrots
• 3 gingersnaps

Wrap (496 Calories, 57% from Carbohydrate):

• 2 low-fat turkey and ham wraps
• 1 cup sliced cucumbers
• 1 clementine
• 6 almonds

Old, Faithful PB&J (460 Caloires, 53% from Carbohydrate):

• Peanut Butter and Jelly Sandwich made with 2 Tbsp peanut butter, 2 tsp diet jelly, and 2 slices of whole wheat bread
• 1 orange
• 6 oz fat-free yogurt

Veggie (450 Calories, 59% from Carbohydrate):

• 15 baked snack chips and 1 sliced red pepper
• 1/3 cup hummus for dipping
• 1 large fresh pear
• 1 oz low-fat cheddar cheese
• 4 walnuts

Pre-Diabetes and Vegatables

Here is a question I recently received from FOODPICKER.org

Question: I was just diagnosis with pre-diabetes. The nurse told me to eat lots of vegetables. Could you please tell me what "lots of vegetables" mean and what type of vegetables to consume? Also, how should I prepare them?

Answer: Non-starchy vegetables are the best source as they are low in carbohydrates as well as calories. Plus vegetables are a good sources of many important nutrients like fiber, vitamins, and minerals. To prepare your vegetables, it is best to not add additional salt or fat. Instead use herbs and spices to add flavor without calories, fat, or extra salt. Steaming, grilling, baking, or even microwaving vegetable are good cooking options. For good health, try to eat at least 3-5 serving of vegetables a day (non-starchy vegetables preferred). 

According to the Mayo Clinic, one serving (exchange) of a nonstarchy vegetable usually contains 5 grams of carbohydrate, 2 grams of protein, no fat and only 25 calories. For the vegetables listed below, one exchange equals 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables. If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal, count them as one carbohydrate exchange.

Non-Starchy Vegetables Include:

• Amaranth
• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Beans: green, Italian, wax
• Bean sprouts
• Beets
• Broccoli
• Brussels sprouts
• Cabbage: bok choy, Chinese, green
• Carrots
• Cauliflower
• Celery
• Chayote
• Cucumber
• Eggplant
• Green onions or scallions
• Greens: collard, kale, mustard, turnip
• Jicama
• Kohlrabi
• Leeks
• Mixed vegetables without corn, peas or pasta
• Mung bean sprouts
• Mushrooms
• Okra
• Onions
• Oriental radish or daikon
• Pea pods
• Peppers, all varieties
• Radishes
• Rutabaga
• Sauerkraut
• Soybean sprouts
• Spinach
• Sugar snap peas
• Summer squash
• Swiss chard
• Tomato: raw, canned, sauce, juice
• Turnips
• Vegetable juice cocktail
• Water chestnuts
• Zucchini

Slimming Recipe?

I found this recipe in a magazine and plan to make them soon. I think this would make a great Halloween party appetizer, just watch out as it is alittle carb high. I hope you enjoy them as much as I will :)

Sweet Cinnamon Fritter Fries

NUTRITION INFO PER SERVING (1/3rd of recipe including syrup): 144 calories, 1g fat, 295mg sodium, 41g carbs, 12g fiber, 3g sugars, 5g protein 

Type 2 Diabetes Friendly Mexican Food?

Here is a question I recently received from FOODPICKER.org


Question: I have type 2 diabetes and love Mexican food. Could you give me some tips on what to order at my favorite Mexican restaurant?


Answer: Dining out can quickly become a challenge if not handled correctly. Especially since portion sizes have expanded and you might not be aware of all the ingredients a dish contains! I have lost count of how many times I have asked a waiter/waitress if I dish contains onion for example (as i strongly dislike them) and have been told no onion, only to receive them in my dish! Ok, that is my soap box for today... but I still encourage you to ask so you can try to make an informed decisions. Many restaurants are offering low carb options, that are even directly stated on the menu. Portion size is a big carb trap though, so be aware that most dishes are 2+ portions actually. Below are some general good guidelines to be aware of  and remember to savor and enjoy your meal alittle too :)

Avoid the following diabetes meal plan busters:

• dishes made with fried tortillas (chimichangas, taquitos, empanadas)
• refried beans with cheese/queso
• sour cream
• excess tortilla chips
• "sweet" alcohol drinks like cocktails
• ground beef dishes
• large platters of nachos

Enjoy these Mexican items instead:

• beans, grilled chicken, or steak (not ground beef) fillings
• entrees made with soft flour tortillas (burritos, tostadas, carnitas)
• grilled lime-flavored shrimp
• bean enchiladas with cilantro and onions on top
• tasty salsas
• fresh sauteed veggies
• a small amount of guacamole or fresh avocado salad
• grilled chicken or steak fajitas - lunch portions are great options
• fresh salads with grilled chicken (skip the giant tortilla shell)
• tortilla soup

Good Diabetes Reference Tools

Here are some tools that might be helpful in managing your diabetes courtesy of FOODPICKER.org

Diabetes Tools

What type of bread to eat?

Here is a question I received recently from FOODPICKER.org

Question:

My husband has diabetes and we always eat whole wheat bread but wanted something different for a change. Is rye bread or sourdough as good of an option as whole wheat?

Answer: 

Whole grain and fiber are keys when consuming bread or carbohydrates. Fiber helps move foods along the digestive tract and adds bulk to stool to speed its passage through the bowel and promote regular bowel movements. Fiber also delays sugar absorption, helping to better control blood sugar levels. Make sure to check out the nutritional label when buying bread products and look for whole grains in the ingredients and the amount of fiber present. Comparing nutrition labels of rye with whole grain bread for example will help you determine the fiber ratio. Typically rye has 1 g of fiber compared to 3+ g in whole wheat bread. Remember that bread is a carbohydrate, you will want to watch portion sizes and include it in your carbohydrate counting totals.  Generally, one slice of bread is 15 grams carbohydrate or 1 carbohydrate choice.

The goal for all Americans is to consume 25 to 35 grams of fiber per day. The best way to increase your fiber intake is to eat more of these fiber-rich foods:

• Fresh fruits and vegetables
• Cooked dried beans and peas
• Whole grain breads, cereals, and crackers
• Brown rice
• Bran products

Yummy Recipe!

I love just about anything with cheese (or chocolate).. it is a weakness of mine!!! This recipe looks really yummy and healthy too with all the spinach. Enjoy... I took a mindful eating class this week and will be sharing some more details later. But for now.. Eat what you love and love what you eat is my motto!


Parmesan Spinach Cakes :)

Nutrition Information

Per serving: 141 calories, 8g fat, 13g protein, 2g fiber, 456mg sodium