Diabetes – Food Guide & Recipes

In order to control glucose in the bloodstream, diabetics should meet with a dietitian to have an individualized meal plan designed for you, based on your eating habits, activity, lifestyle and diabetes treatment goals. The aim of any food guide or plan is to maximize your nutritional intake, at the same time minimize the risk of progression to diabetes and development of heart disease.

Your daily food guide: Total 100%

1. Carbohydrates: 50-55% such as whole grain, cereals, fruits, vegetables, recommended those with high fiber.
2. Protein: 25-30% such as red meat, milk products, eggs, white chicken meat, soy and soy products, recommended those with less saturated fat. Since meat contains high levels of iron, eating more white meat should add iron supplement into a diabetic’s diet.
3. Fat: 20%-25%. Avoid using Saturated fat

a) Monounsaterate fat: such as olive oil, canola oil
b) Polyunsaterated fat: such as sunflower oil, flaxseed oil.

Here are some examples of diabetic recipes: (Sources from The Complete Canadian Diabetes Cookbook, Edited by Katherine E. Younker, Robert Rose Inc. 2005)

1.Shrimp and Snow Pea Tidbits

Ingredients:

* 16 snow peas
* 2 tsp vegetable oil (10 mL)
* 1 tsp crushed garlic (5 mL)
* 1 tbsp chopped fresh parsley (15 mL)
* 16 medium shrimp, peeled, de-veined, tail left on

Preparation:

1. Steam or microwave snow peas until barely tendercrisp. Rinse with cold water. Drain and set aside.
2. In nonstick skillet, heat oil, sauté garlic, parsley and shrimp just until shrimp turns pink, 3 to 5 minutes.
3. Wrap each snow pea around shrimp, fasten with toothpick. Serve warm or cold.

Serves:
4 to 6 or makes 16 hors d’oeuvres

Tips
- Buy snow peas that are firm and crisp, and have no blemishes.
- Medium-sized scallops would also be delicious for this very sophisticated hors d’oeuvre.

Make Ahead

If serving cold, prepare and refrigerate early in day.

Nutritional Analysis Per Serving

Calories 39
Carbohydrate 1 g
Fiber 0 g
Protein 4 g
Fat, total 2 g
Fat, saturated 0 g
Sodium 27 mg
Cholesterol 28 mg

Choices Per Serving – D2 Meat & Alternative

2. Salmon Swiss Cheese English Muffins

Ingredients:

* 1 can (71/2 oz/220 g) salmon, drained
* 1/4 cup light mayonnaise (50 mL)
* 2 tbsp chopped green onion (25 mL)
* 2 tbsp chopped red onion (25 mL)
* 2 tbsp diced celery (25 mL)
* 2 tbsp chopped fresh dill (25 mL) or 1 tsp dried dillweed (5 ml)
* 1 tsp dried dillweed (5 ml)
* 2 tsp lemon juice (10 mL)
* 4 English muffins, split in half and toasted
* 1/3 cup shredded Swiss cheese (75 mL)

Preparation:

1. In food processor, combine salmon, mayonnaise, green and red onions, celery, dill and lemon juice. Using on/off motion, process just until chunky but not puréed.
2. Divide salmon mixture over muffins and spread evenly. Sprinkle with cheese. Broil just until cheese melts, approximately 2 minutes. To serve, slice each muffin into quarters.

Serves:
8 or makes 32 wedges

Preheat broiler

Tips

- Tuna packed in water is a great substitute for salmon.
- You can also use the mixture as a dip if you purée it until smooth.
- Serve 2 whole halves as a light lunch.

Make Ahead

Make and refrigerate salmon mixture up to a day before. Stir before spreading on muffins.

Nutritional Analysis Per Serving

Calories 149
Carbohydrate 15 g
Fiber 0 g
Protein 8 g
Fat, total 7 g
Fat, saturated 2 g
Sodium 213 mg
Cholesterol 14 mg

Choices Per Serving

1 Carbohydrate
1 Meat & Alternative
1/2 Fat

3. Tropical Smoothie (Source from Abbott nutrition Canada)

Ingredients

1 250-mL can cold Glucerna, vanilla
125 mL (½ cup) crushed pineapple
1 medium orange, peeled and sectioned
5 mL (1 teaspoon) vanilla extract
5 mL (1 teaspoon) orange extract
5 ice cubes
Optional: 1 mL (¼ teaspoon) nutmeg

Nutrition information will vary with product used.

Preparation

* Blend Glucerna, pineapple, orange, extracts, and ice on high until well-incorporated and smooth
* Pour into glass and sprinkle with nutmeg and serve