Ideally, a diabetic diet consists of a high intake of lean meats, lots of vegetables and whole grains. Additionally, it is low in sugar, low in salt, and low in simple carbohydrates. Just because you have diabetes does not mean that you have to sacrifice your love of all richly-flavored and delicious foods. Many of your favorite recipes can be adapted to become a healthier version that your entire family will enjoy.
Healthy and Tasty Meal Tips
Don’t know where to begin? Following are some tried and true suggestions for improving your diet. These changes need not be sudden or dramatic, but adopting these practices so that they become the new normal for you and your family will provide a path to greatly improved dietary health.
Discarding Unnecessary Fat
Fatty cheeses and meats are known to increase the levels of cholesterol in the blood. This can greatly increase the risk of heart disease over time. Developing an increased risk of heart disease is one of the complications of Diabetes and hyperglycemia. A diabetic who regularly consumes fatty foods could greatly increase their risk of stroke or heart attack. A diabetic diet that focuses on protein sources which are low in saturated fats, such as beans, fish, and lean meats is a much healthier option.
Grilling, broiling, or barbecuing meats is an excellent way to reduce your fat content at mealtime. Utilizing non-stick cookware means you can still sauté your favorite dishes without adding extra fat. Substituting some of the meat in your casseroles with brown rice, bulgur or tofu, will help you replace some of the meat in your diet with a lower fat option.
Another great trick is to allow your cooked stew, spaghetti sauce or soup to chill. This enables the fat to congeal on the top and you can easily scoop this layer off before reheating and eating. Baking in the oven with a rack over a drip tray is another simple way to remove fat while you are cooking and thereby keep your calories lower and your cardiovascular system healthier.
Steaming vegetables and adding flavorful herbs to the water or broth during the steaming process can be a great way to enjoy your favorite colorful vegetables. To begin with; thyme, rosemary, sage and parsley are popular savory herbs that can spice up almost any meat, fish, or veggie dish. Cinnamon, nutmeg, and cloves are other herbs that you only need a pinch of in order to deliver a punch of flavor!
Try making one night a week “vegetarian night”. Meatless dishes can provide a great opportunity for you to be creative. Enjoy some marinated bean salads, experiment with quinoa or try a stir-fry with tofu. Vegetarian chili is another great option. Adding kidney beans and lentils to your favorite soups is another nutritious way to fill up. Indian-style curry dishes may become a new family dish.
Discover New Cheese
Experiment with different cheeses. Using sharper flavors will allow you to use less in your dishes and enjoy the stronger flavor. If you don’t prefer the grease that often occurs from baking cheese, perhaps place some freshly grated on the table at mealtime and people can sprinkle on it for a tasty alternative.
To help you keep track of your portion size, work with the space on your plate. Substituting large supper plates with smaller dishes can dramatically reduce your portion size. Filling up a salad plate with supper, for instance, will help you fill your plate with less food. A well-balanced plate may consist of ½ vegetables, ¼ of proteins, such as fish or chicken, and a ¼ starch, such as brown rice or quinoa.
If you top it all off with fresh fruit for dessert, you will have a satisfying and nourishing meal and won’t feel like you are missing out on anything.
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