REMEMBER, CALORIES DO COUNT!

Remember, calories do count. There is a lot more to diabetic eating than eliminating or cutting back on sugar! Make it your goal to eat 3 meals daily that are around 400 calories each and 2 snacks, 1 in the morning and 1 mid-afternoon of around 100-200 calories each. That is 1400 to 1600 calories a day. If you need more or less calories adjust proportionally. Do I do this every day? The answer is no. But it is a goal that I often accomplish. Check out this handy chart of calories and protein items. Not all protein comes from meat!

click on chart to enlarge for easier reading

FRESH FRUIT AND VEGETABLES

Whenever possible, diabetics should buy fresh fruits and vegetables. This will keep the extra sugars, salt, and other preservatives out of your diet. This can be challenging. especially in the winter, If you can't get fresh, then frozen is a better choice than canned. The less processed foods you eat, the better it is for your health.

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HAM AND CHEESE GRITS CASSEROLE

If you have ever lived anywhere in the South, you know grits are a kitchen staple. Here is a good breakfast casserole using grits. This recipe is from a lady here in the DFW Metroplex with a few of my variations. 

3 cups chicken stock
1 cup quick-cooking grits
1/2 cup Southwestern-style egg substitute
5-oz reduced-fat Velveeta cheese, cubed
1/4 cup low-fat milk
2 tbsp butter
1 1/4 cups cubed fully cooked ham
3 green onions, chopped
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/8 to 1/4 tsp crushed red pepper flakes
3/4 cup shredded sharp cheddar cheese

Preheat oven to 350 degrees.

Bring the chicken stock to boiling in a large saucepan; slowly stir in the grits. Reduce heat to medium-low and cook, covered, about 5 minutes or until thickened, stirring occasionally. Remove from the heat.

In a small bowl, stir a small amount of the hot grits into the egg substitute; return to the pan, mixing well. Add the Velveeta, milk and butter, stirring until the cheese is melted. Stir in the ham, onions, and spices.

Transfer grits mixture to the prepared baking dish; sprinkle with the cheddar cheese.

Bake, uncovered, 35-40 minutes or until the edges are golden brown and the cheese is melted.

Allow to stand around 10 minutes before cutting into 6 squares to serve.

Nutritional Information per serving: Calories 284, Fat 12 g (7 sat), Fiber 1 g, Carbs 26 g, Protein 20 g
Note: This carb to protein ratio in this dish is a good one for diabetics.

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FIBER AT EVERY MEAL!

Fiber is especially important to a diabetic's diet. We should have fiber, along with Vitamin D, Calcium, and Omega-3s at every meal. (These guidelines for these 4 particular fat-fighters are a good idea for anyone, diabetic or not.) Here are a few examples of the fiber content of some common foods: 1 medium apple = about 3 grams, 1/2 cup fresh raspberries = 4 grams, 1 cup cooked fresh spinach = 4 grams, and 1/2 cup chickpeas = 6 gram.

IT'S IN THE EYES OF THE BEHOLDER

A big problem for many diabetics is portion control.  Here is a good tip for those who tend to overeat. The eyes are the window to the brain. You can trick your mind into thinking you are eating more simply by using a smaller size plate. Forget the huge dinner plates and go for the smaller ones. Also, cut your food into smaller pieces and spread the food out on the plate. Suddenly your mind will believe you have more food than you actually do. Put these tips into practice daily and you will be surprised how quickly you become adjusted to eating less.

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