Meal Planning Made Simple
Use the plate model to help you plan your meals. A nine-inch plate serves as a guide for the amounts (serving sizes) and kinds of food that you should choose. Use this model to help you eat the right amount of carbohydrates and keep your blood sugar levels under control. Carbohydrates naturally raise your blood sugar after eating. However, eating too much carbohydrate at one time can raise your blood sugar to a very high level. Carbohydrates are found in starches (bread, cereal, starchy vegetables, and beans), fruit, milk, yogurt, and sweets.
Fill half your plate with non-starchy vegetables. Fill one-fourth of your plate with a serving of starch. Fill the other one-fourth of your plate with a serving of meat or meat substitute. On the side of your plate, add a serving of milk and a serving of fruit or starch. Carbohydrate is an important part of a healthy diet. Do not avoid carbohydrates or skip meals because your blood sugar may fall to a low level.
Mix and Match Lunch Box Choices
Have your child use the table below to make a healthy and different lunch every day.
Peanut butter* and sugar-free jelly on whole wheat bread Apple Homemade trail mix (Use Kellogg’s Special K® Protein Plus cereal in the mix)
2% cheese and mustard on whole wheat bread Grape tomatoes 1 or 2 homemade cookies (Use Splenda® Sugar blend)
Low fat deli ham, Dole Salad and tomato in whole wheat Pita bread Carrot sticks Air-popped or low fat microwaved popcorn (Lightly dust hot popcorn with McCormick chili powder or curry powder for a new taste!)
Low fat deli turkey, lettuce and tomato on whole wheat bread Strawberries Homemade whole grain muffin (Use Splenda® Sugar Blend)
Starkist Tuna Creations with whole grain crackers Grapes Reduced-sugar fruit bar (Try Kellogg’s Special K ®Fruit Crisp)
Hummus with sliced cucumbers and shredded carrots on whole wheat tortilla wrap Pineapple chunks Light yogurt (Try Dannon Light & Fit Carb & Sugar Control Yogurt)
Taco salad with shredded lettuce, chopped tomato, canned low sodium black beans, and low fat shredded cheddar cheese with baked tortilla chips Orange slices Sugar-free gelatin (Try Jell-O sugar-free gelatin)
*Allergies to peanut butter? Look for peanut-free soy nut, sunflower seed or almond butters.
Reduced-Sugar/Sugar-Free Beverages try:
• Crystal Light
• Old Orchard Healthy Balance Juice
• Diet Sunkist
Diabetes-Friendly Lunchbox Treats
Homemade cookies and other lunchtime treats are usually lower in calories, fat grams and sugar than store-bought varieties. Use Splenda® Sugar Blend to cook and bake with half the sugar. A half cup of Splenda® Sugar Blend replaces a full cup of sugar. Splenda® Sugar Blend is specifically designed for baking. Splenda® is ideal for making layer cakes, chewy cookies, brownies and muffins. Try the Crispy Chewy Oatmeal Raisin Cookie recipe.
Crispy Chewy Oatmeal Raisin Cookies
1½ cups Meijer all-purpose flour
1 teaspoon baking soda
1 teaspoon Meijer ground cinnamon
1 cup Meijer butter, softened
1 cup SPLENDA® Sugar Blend
2 large Meijer eggs
1 tablespoon molasses
1½ teaspoons vanilla extract
3 cups old-fashioned oatmeal, uncooked
1 cup Meijer raisins
1. Preheat oven to 350 F.
2. Stir together flour, soda, and cinnamon. Set aside.
3. Beat butter and SPLENDA® Sugar Blend at medium speed with an electric mixer until fluffy. Add eggs, molasses and vanilla, beating until blended. Gradually add flour mixture, beating at low speed until blended.
4. Stir in oats and raisins.
5. Drop dough by rounded tablespoons onto lightly greased baking sheets.
6. Bake 10 to 12 minutes or until lightly browned. Cool slightly on baking sheets. Remove to wire racks; cool completely.
Nutrition Information (per serving):
140 calories, 6g fat, 3.5g saturated fat, 25mg cholesterol, 90mg sodium 90mg, 18g carbohydrate, 1g fiber, 2g protein
Diabetic Exchange: 1 carbohydrate
Recipe from www.splenda.com
Tue, March 1, 2011
by Healthy Living Dietitians