Diabetic Diet Menu Ideas

There are various diabetic diet menu ideas, from which a person with diabetes can plan what he or she should eat for breakfast, lunch and dinner during the day. It's not that diabetics cannot enjoy a tasty meal and have to eat boring food all their lives.

Diabetics have to be more cautious when it comes to dinner planning, as it is important for them to maintain their blood sugar levels. People withdiabetes need to control their weight and most often lose weight, which reduces the risk of getting heart attack or stroke. As far as diabetic diet menu goes, there isn't a single diet plan that has been outlined for diabetics to follow. The diabetic diet menu ideas vary from person to person depending on the type of diabetes one is suffering from. For example, people with type 1 diabetes, type 2 diabetes and gestational diabetes need to follow differentdiabetic diet meal plan.


Menu Ideas for Diabetics


Making healthy dietary choices is very important for diabetes control. Maintaining a diabetic diet has certain short term and long term effects. Having three regular meals a day is important. Moreover, 25 - 30 grams of dietary fiber intake is important for diabetics. This can be consumed in portions during all three meals in the day. The rest of the diabetes diet menu options depending on the type of diabetes is as follows:


Type 1 Diabetic Diet Menu Ideas
In type 1 diabetes, a person's body cannot produce adequate amounts of insulin hormone. While type 1 diabetes cannot be controlled by diabetic diet alone, controlling one's diet is important. People with this type of diabetes have to find the right balance between insulin therapy taken and the food they consume. The dietitian will help lay down the appropriate type 1 diabetes diet, which balances medication with diet properly.


On a general note, the daily type 1 diabetes diet for a diabetic patient should be rich in dietary fiber. Moreover, the amount of sodium intake should also be reduced. Foods low in sodium and fat is recommended. There is no need to avoid sugar containing foods completely. Eating sugar containing foods in moderation is alright for type 1 diabetics. Artificial sweeteners can be added to foods because it does not alter blood sugar levels.


Type 2 Diabetic Diet Menu Ideas
People with type 2 diabetes can control their diabetes by being cautious about the food they consume. Type 2 diabetes diet and exercise helps control type 2 diabetes.


Breakfast
The different breakfast foods that diabetic diet for type 2 diabetes entails is as follows:

• ½ cup oatmeal
• ½ cup skimmed milk
• Muffins
• Toast
• ½ cup fat free yogurt
• Orange
• Berries

Lunch
The different lunch options for diabetics are as follows:

• Salad with olive oil dressing
• Brown bread vegetable-meat sandwich
• Whole wheat tortillas with filling

Snack
There are some low carb snacks for diabetics, that should be consumed in between meals to maintain constant blood sugar level. The different snacks are as follows:

• Pistachios
• Sunflower seeds
• Almonds
• Pumpkin seeds
• Dried fruit

Dinner
The different good foods for diabetics at dinner time are:

• Pinto beans
• Lentils over brown rice
• Baked or grilled fish
• Bowl of dark green leafy vegetables

Dessert
Fat free yogurt can be consumed as dessert with some fruits for diabetics to add flavor.


Gestational Diabetic Diet Menu Ideas
During pregnancy some women encounter a temporary form of diabetes, called gestational diabetes, caused by pregnancy hormones. Women with gestational diabetes need to distribute their carbohydrate intake over 3 small to medium meals and 2 - 4 snacks a day.


Breakfast
Since consumption of carbohydrate conduces to rapid rise in blood sugar levels, it is best to consume more of proteins at breakfast. Chicken, turkey, egg, etc. keeps one fuller for the day. The carbohydrate intake at breakfast should not exceed 30 grams. The different foods that can be consumed are:

• Slice of bread
• Bagel
• Pancake
• Oatmeal
• Corn tortilla
• English muffin
• Veggie sausage
• Scrambled eggs

Lunch
The carbohydrate limit at lunch is 45 grams. The different gestational diabetic diet menu options are:

• Chicken / meat sandwich
• Lentil soup
• Carrots
• Apple
• Lettuce
• Tomato

Dinner
The carbohydrate limit to be maintained at dinner time is 45 - 60 grams. The different foods diabetics can eat at dinner time are:

• One cup pasta
• Brown rice
• Small potato
• Beef
• Chicken
• Turkey
• Pork
• Fish
• Salad
• Tofu
• Bowl of vegetables
• Reduced fat milk

Snacks
Snacks should be had in between meals to stabilize the blood sugar levels. The carbohydrate limit in snacks for a day is 15 grams. To keep the blood sugar under control, one should have a light snack everyday before going to bed. The different snacks that can be consumed are as follows:

• Saltine crackers (6)
• Pretzels (¾ of an ounce)
• Graham crackers (3)
• Popcorn (3 cups)
• Fresh fruit (4 ounce)
• Cottage cheese (1 cup)
• Cookies (2)
• Yogurt (6 ounces)
• Grapes ( 1 cup)

Your dietitian will help you formulate your diabetic diet menu plan and will inform you about different diabetic diet menu ideas. With the variety of options available even diabetics can enjoy a relishing meal without harming their body. The 1200 calorie diabetic diet menu plan is also available for people who need to keep a strict vigil on their calorie intake.

As the weather turns fine, now is your chance to get fit and enjoy the great outdoors with our six-week walking plan.

Walking is great for your heart and boosts fitness.
Walking is a great cardiovascular workout. Anyone can do it by simply varying the pace.
You don't need fancy equipment, and you can fit it into your everyday life with ease.
Summer is a great time for outdoor exercise, so take advantage of the long days with this six-week walking plan.
Six-week walking programme: before you start
Basics
A good pair of training shoes from a sports shop are best, but comfortable shoes, properly laced, will do the job.
Wear comfortable, breathable clothing.
If you've not exercised in a while, consult your doctor before starting any new exercise programme.
Posture and technique

However fast you walk, you need to try to maintain good posture.
Work through this check list, starting from your feet up, to get your posture right before you start.
Walk with your feet hip-width apart and parallel, landing on your heels and coming squarely off your toes so that your feet don't roll in (pronate) or roll out (supinate).
Keep your knees in line with your toes so they don't turn in or out and your hips should be square to the front.
Lightly pull in your tummy to help support your back. - Roll your shoulders down away from your ears to open your chest. This makes it easier to get full deep breaths.
Look straight ahead, your chin parallel to the ground and your neck in line with the rest of your spine so that your ears are in line with your shoulders.
Stand tall by imagining a cord running through the centre of your body and coming out of the top of your head that pulls you upwards.
Keep breathing evenly and deeply throughout and make sure you are well hydrated by drinking water before, during and after your walk. Drink more if it's a hot day.
Following the programme

Record all your times and distances. This doesn't have to be in metres - two laps of the park is just as good.
You may find a pedometer useful. They count the number of steps you take and can be very motivating.
Plan your week and fit the walking into your everyday routine, making it part of your journey to work or taking time out before sitting down to dinner.
You're more likely to stick to the plan if you decide on exactly when you're going to walk - morning, lunch hour or evening, for example - and keep to the same time each day.
If you are struggling, stay on the same week until you feel fit enough to progress to the next week.
If you're finding the workout easy, increase the fast sections or the length of time for which you walk.
Six-week walking workout
Warm up and stretches
To warm up, walk more slowly for the first three to five minutes than your aimed-for pace.
Ankle rotations are useful if you have twisted your ankle or they are particularly tight.
After your walk you will need to stretch out, especially your calves and back of thighs (hamstrings).
Calf stretch

Stand about half a metre away from a wall.
Press your hands against the wall for support. They should be at shoulder height and shoulder width apart.
Bend your left knee forward as you take a step back with your right leg, keeping it straight.
With the ball of your foot on the floor, press the right heel down until you feel a gentle stretch in the calf.
Hold for 20-30 seconds.
Repeat on the other side.
Back of thigh stretch

Stand straight.
Put your right heel on the ground or you can use a bench.
Lean forwards from your hips, keeping your tummy lightly pulled in, until you feel a stretch in the back of your right thigh.
Hold for 20-30 seconds.
Repeat on the left side.
Week 1

Goal: to get walking regularly, at a pace that increases the heart rate.
Monday: start with a 15-minute walk at a pace that gets you warm and slightly breathless. Maintain this speed for the rest of the week's walks.
Wednesday: 15 minute walk.
Thursday: 15 minute walk.
Saturday or Sunday: 15 minute walk.
If the walk is becoming easier towards the end of the week, increase your overall pace.
Week 2
Goal: to increase your walking times and add some cardiovascular step ups to improve your cardiovascular fitness. This week, focus on your posture and keep your strides long.
Step ups
Stand at the bottom of some stairs.
At your own pace, step up to the first step and down again.
Repeat for one minute.
Monday: start with a 15-minute walk at a pace that gets you warm and slightly breathless. Maintain this speed for the rest of the week's walks.
Wednesday: 15 minute walk.
Thursday: 20 minute walk.
Saturday or Sunday: 20 minute walk. One minute of step ups.
Week 3

Goal: to increase your walking times and improve your cardiovascular fitness by adding sprint walks.
Monday
Walk at a moderate pace for 5 minutes. Sprint walk for 30 seconds. Repeat x 4.
Wednesday
Walk at a moderate pace for 5 minutes. Sprint walk for 30 seconds. Repeat x 4.
1 minute of step ups.
Thursday
Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 4.
90 seconds of step ups.
Saturday or Sunday
20 minute walk. Choose a pretty green space or coastal path for this walk.
90 seconds of step ups - try to increase your speed.
Week 4

Goal: to increase your walking times and build muscular strength by carrying weights.
Concentrate on your stride, taking bigger, longer steps as you walk and gently swinging your arms.
Monday
Walk at a moderate pace for 3 minutes. Sprint walk for 2 minutes. Repeat x 4.
2 minutes of step ups - now get your arms moving like you are marching.
Wednesday
Today, carry some small hand weights (about 1-2kg) or a full water bottle in each hand.
Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 4.
2 minutes of marching step ups.
Thursday
Walk at a moderate pace for 3 minutes. Sprint walk for 2 minutes. Repeat x 4.
2 minutes of marching step ups.
Saturday or Sunday
Walk at a moderate pace for 4 minutes, carrying your hand weights. Sprint walk for 1 minute. Repeat x 5.
2 minutes of marching step ups - try to increase your speed.
Week 5

Goal: to increase your walking times and add uphill walks. This will involve a bit of planning to find a route with at least one hill.
Alternatively, use a treadmill with a hill workout on those days with hill walks.
Monday
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
2.5 minutes of step ups.
Wednesday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5.
2.5 minutes of step ups.
Thursday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
2.5 minutes of step ups.
Saturday or Sunday
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 6.
2.5 minutes of fast step ups.
Week 6

Goal: to walk for at least 30 minutes comfortably with sprint walks, weights and uphill walks.
Monday
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5.
3 minutes of step ups.
Wednesday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5.
3 minutes of fast step ups.
Thursday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
3 minutes of step ups with weights.
Saturday or Sunday
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. Make sure you walk uphill for two of these sets.
Walk for an extra 10 minutes. Push the pace as much as you can, but if you are very breathless, take the last five minutes slowly.
3 minutes of fast step ups with weights.

If you're walking regularly for more than half an hour at a time, it pays to invest in a pair of good trainers, bought from a specialist sports shop.
Avoid fashion trainers because they don't offer much support.
Don't be swayed by the colour, style or because it's the latest fashion. The only thing that matters is the fit.
Ensure your shoes give adequate support at the arch and at your ankles.
Try a specialist store for runners, such as Runners Need or Run and Become. The staff will get you to walk or run up and down to check your footfall (to correct the foot rolling in or out) and advise you if you have ankle or knee injuries.
You don't have to go for one of the famous, expensive brands. Asics and New Balance make well-designed shoes with prices starting at around £25.
If you have old trainers, make sure they still have tread and give you support at the ankles. The same applies for walking shoes.