![]() Tuna melt: Top 1 toasted whole grain English muffin with ¼ c tuna mixed with 1 tsp mayonnaise (or 1 Tbsp light mayonnaise), 1 Tbsp minced dill pickle and/or chopped celery and 1 oz reduced-fat cheese. Serve with 1 slice 100% whole grain toast spread with 1 tsp canola-oil margarine and 1 c fat-free milk or calcium-enriched soy or rice beverage. Add ½ c spinach leaves, ½ c mushrooms, onions, garlic, and herbs as desired and top with 2 Tbsp reduced fat cheese. Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut or olive oil. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage.īagel and cream cheese: Spread ½ 100% whole grain bagel with 1 Tbsp low fat cream cheese. Nutty Oatmeal: Top ½ c cooked oatmeal with ¼ c walnuts or other nuts add ground cinnamon and/or sugar substitute to taste. Good Morning Blend: Stir together 6 ounces fat-free yogurt, 2 Tbsp dried mixed fruit, 2 Tbsp ground flax seed and 2 Tbsp chopped almonds, walnuts, or pecans. ![]() Instead of scrambled eggs, try poaching an egg: Serve with toasted 100% whole grain English muffin, spread with 2 Tbsp low-fat (1%) cottage cheese, and 1 c fat-free milk. Add ground cinnamon and/or sugar substitute to taste.Įggs and English muffin: Scramble 1 egg in a pan coated with 1 tsp canola or olive oil top with ¼ c chopped tomato, onion, and chile salsa. ![]() Serve with 1 c fat-free milk.Ĭrunchy yogurt: Combine 6 oz fat-free light yogurt, ¼ c granola cereal, 1 Tbsp ground flax seed, and 1 Tbsp chopped nuts. Prevention Premium: What Every Woman Knows About Erectile Dysfunctionįollow this mix and match diabetic diet meal plan-adapted from The Outsmart Diabetes Diet-for the next five weeks to help fight fat, maintain healthy blood sugar levels, boost energy, and reduce your diabetes risk.įruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100% fruit spread on ½ of a whole grain bagel. Build your daily diabetic diet meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks-any combination gets you approximately 1,400 calories a day and a healthy dose of the " Fat-Fighting 4." Remember to eat about every 3 hours and practice portion control. The Outsmart Diabetes Diet is based on new research that found four specific nutrients-fiber, vitamin D, omega-3s, and calcium-work together to help balance blood sugar and encourage weight loss.
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