1French loaf or cheese loaf (any boat shaped loaf) - cut into two horizontally
(2-3 gm) 1 small tin baked beans - 1 1/4 cup
2 tbsp oil
2 onions - chopped finely
1 capsicum - chopped finely
salt pepper - to taste
1/2 tsp chilli sauce
2 tbsp coriander leaves - cut finely
2 cubes cheese - grated
Directions
Slightly scoop out both the bread pieces leaving a border of 1 all around to form a boat. (The scooped out bread is not needed in this recipe but add it to any cutlet or any snack to make it crisp).
Soften butter and apply to the scooped out surface and the border of both the boats.
Heat oil in a pan and add onions and, fry till pink.
Add capsicums stir for a minutes.
Add salt pepper and chilli sauce. Remove from flame.
Add baked beans and mix well.
Pile this filling into the scooped out hollows of the French loaf.
Sprinkle grated cheese and some coriander leaves on the top.
Grill, for 3-4 minutes or microwave at medium power for 2 minutes till the cheese melts slightly. Serve hot.
Diabetes Food Pyramid was designed by the American Diabetes Association and the American Dietetic Association. Unlike the USDA Food Guide Pyramid, diabetic food pyramid guide you with group of foods based on their carbohydrate and protein content because these foods affect blood glucose levels, which is indeed the primary concern to people with diabetes. You may find differences like potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group, cheese is in the meat group instead of the milk group.
A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid. Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid. This difference is to make the carbohydrate about the same in all the servings listed.
Grains and Starches
Situated at the base of the pyramid, these are foods contain mostly carbohydrates. Bread, cereal, rice, and pasta are food in this group mostly made of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, corn, and peas also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. As for beans and starches, they are group together because they affect blood glucose in the same way.
Recommended serving: 6 -11 servings per day.
Vegetables
Vegetables are full of vitamins, minerals, fiber, and naturally all of them are low in fat. Vegetables that should be at the top of your food list should be dark green and deep yellow vegetables,such as spinach, kale, broccoli, romaine lettuce, carrots, cucumbers, chilies and peppers. Try to get fresh or frozen vegetables rather than canned vegetables because they have less sauces, fats and salt added.
Recommended serving: 3 - 5 servings per day.
Fruits
Fruits are fabulous because they provide important vitamins, minerals, and fiber. Fruits also contain carbohydrates. Most dietitians recommend consuming whole fruits rather than juices because of the fiber contained. Avoid fruits and fruit juices that contain sweeteners or syrups added. This group includes blackberries, grapefruit and tangerines, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, and apricots.
Recommended serving: 2 - 4 servings per day.
Milk
Milk products contain a lot of protein and calcium as well as many other vitamins. When looking at milk or yogurt, try to choose low-fat or nonfat milk products for the great taste and nutrition without the saturated fat.
Recommended serving: 2 - 3 servings per day.
Meat and Meat Substitutes
Includes in these group are beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals. Nutritionists usually recommend fish and poultry over red meat, because it's less fatty. Keep your portion sizes small and trim away all the visible fat off meat. Baking, roasting or grilling is preferable to frying.
Recommended serving: 2 - 3 servings per day.
Sweets, Fats and Alcohol
Sitting at the very top of the pyramid simply means that your body should have smaller amounts of them. Your body needs fat for some things, but it's smart to avoid eating too much of it. And although sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients. In the right amount, though, fats, alcohol and sweets can spike up the flavor in meals and snacks.
Recommended serving: Use them sparingly. In other words, eat only a little bit and don't eat them very often.
By following the Diabetic Food Pyramid Guide, you'll be sure to live a healthy lifestyle.
A Registered Dietitian assesses the nutritional needs of a person with diabetes and calculates the amounts of carbohydrate, fat, protein, and total calories needed per day. He will then convert this information into recommending the list of food a diabetic can eat in the daily diet. Recommended daily food portion:
Daily calories count : carbohydrates - 50% to 60%
protein - 12% to 20%
fat - not more than 30% (with no more than 10 percent from saturated fats)
Recommended Diabetic Food Intake:
Low Glycemic Index - doesn't create rapid peaks and troughs in blood glucose levels.
Complex high-fiber carbohydrates- Scientific evidence show that diet high in dietary fiber is protective against diabetes. Fiber is capable of slowing down the digestion and absorption of carbohydrate and increasing the sensitivity of tissues to insulin, thereby preventing rise s in blood sugar. It is advisable to restrict the intake of refined carbohydrates and avoid high fat foods.
Here’s a wonderful biscotti recipe that can be enjoyed by everyone. It’s easy to make and has a great taste from the spices. You can use toasted almonds or walnuts if no hazelnuts are available.
1. Roast the hazelnuts in a shallow pan in a 350° F oven for about 10 minutes. Rub the warm nuts vigorously in a tea towel to remove the bitter skins.
1. In a bowl, combine the flour, baking powder, sweetener, cinnamon, nutmeg and salt.
3. In another bowl, cream the butter and sugar until fluffy.
4. Beat in the eggs, almond and vanilla extracts.
5. Stir in the flour mixture and hazelnuts.
6. Divide the dough in half. Shape into 2 logs, 2 inches wide and 12 inches long.
7. Spray a baking sheet with some nonstick coating. Bake the bars at 325 degrees F until golden brown (about 25 minutes).
8. Remove and let cool for 5 minutes.
9. Cut the bars diagonally into 21 slices about 1/2 inch thick.
10. Lay the slices on a baking sheet, return to the 300 degrees F oven and bake for about 10 more minutes. Remove to a wire rack and let cool completely before storing in airtight container.
Servings: 21 Nutritional information for one serving:
Calories: 111
Total fat: 4.4 g
Cholesterol: 20.1 mg
Sodium: 99.4 mg
Total carbs: 15.5 g
Fiber: 0.5 g Protein: 2.1 g
Weight Watchers points: 2
A vegetarian diet can be used for effective weight loss, or it can be a disaster. A vegetarian diet does not necessarily mean a healthy one. Potato chips, cheese, cookies, and soft drinks can all be part of a vegetarian diet. A healthy vegetarian diet, however, can help you lose weight and feel great.
Types of Vegetarianism
There are many levels of vegetarianism. Lacto-ovo vegetarians are the most common and consume plant food, eggs, and milk. Vegans omit anything animal based from their diet and only eat food from plant sources. Pescetarians, while not vegetarian, consume plant foods and fish. Semi-vegetarians prefer to eat primarily vegetarian foods, often for health or diet reasons, but are not 100% vegetarians. Any of these vegetarian or near-vegetarians diets can help you lose weight if applied correctly. Choose the one you feel most comfortable with. A diet that you cannot enjoy will always fail.
If you decide to go the most popular lacto-ovo vegetarian route, be sure to limit the amount of cheese in your diet. It should be used to garnish a meal, not be a major part of it.
Balanced diet is the key!
So what makes a vegetarian diet so effective? Done correctly, a vegetarian diet is lower in calories and higher in nutrients. It balances proteins, carbohydrates, and fats, while reducing or eliminating the bad fats and simple carbohydrates. You'll have more energy with this diet and will be able to eat large meals.
Vegetarian Cookbooks offer delicious recipes
The best vegetarian diets are based on vegetables. Fortunately, vegetables don't have to be the boring, overcooked vegetables that you remember as a child. Invest in some vegetarian cookbooks.
Find cookbooks that focus mostly on fruits and vegetables. If you hate cooking, pick up cookbooks geared towards quick and easy meals. Another good investment is a slow cooker. With a slow cooker you can prep the food before you leave for work and have a meal ready for you when you get home.
In addition to cookbooks, pick up a book on general vegetarian nutrition. Some people lose weight quickly when they switch to a vegetarian diet because they don't know what to eat! When this happens, the metabolism slows and the person, tired of starving, stops dieting completely. Find a few meals that you enjoy before you start your diet.
When you start your diet, make sure that you have a healthy balance of protein, carbohydrates, and fats. This is easy to achieve if you eat a variety of whole foods.
Important components of a balanced diet
Protein
Many new vegetarians are worried about not consuming enough protein. Fortunately, it is extremely difficult to become protein deficient if you are eating enough calories. The body's protein requirements are half of what the average American consumes.
It's simply to discover your Recommended Dietary Allowance (RDA) of protein. Multiply your body weight (in pounds) by .36. A person weighing 150 pounds would need to consume 54 grams of protein a day.
Protein is not just found in animal sources. A cup of black beans contains 15 grams of protein. A cup of cooked peas contains 9 grams. A cup of brown rice has five grams, as does a cup of spinach. A medium sized potato has four grams. A cup of 2% milk has 8 grams while a cup of soy milk has 7.
Carbohydrates
It's true that carbohydrates can make losing weight difficult, but not all carbs are bad carbs. Cut out the simple carbs from your diet. Things like cookies, crackers, and bread should only be eaten in moderation. Your body turns these simple starches into sugar.
When you consume carbs, go for complex carbohydrates. Have a sweet potato or some brown rice. Your body converts these carbs into energy. If you are trying to lose a maximum amount of weight, limit your carb-filled food to one meal a day. Focus on fruit and vegetable dishes for the other meals.
Fats
Just like carbs, there are good fats and bad fats. The good fats can actually help you lose weight. Since you're eating a vegetarian diet, it is easy to avoid most of the bad fats, such as saturated fat. What you need to focus is on adding good fats to your diet.
Essential Fatty Acids (EFAs) are the fats that you want to incorporate. Foods that contain good fat include walnuts, avocadoes, and flax seeds or flax seed oil are all great for any vegetarian diet plans.
(2-3 gm) 1 small tin baked beans - 1 1/4 cup
1 banana, chopped
