DIET PLAN FOR THE DIABETIC PATIENT.
General Guidelines:
Carbohydrate Control: Spread carbohydrate intake evenly throughout the day.
High Fiber: Include high-fiber foods such as vegetables, fruits, whole grains, and legumes.
Lean Proteins: Choose lean protein sources to help manage blood sugar levels.
Healthy Fats: Incorporate healthy fats like those found in nuts, seeds, avocados, and olive oil.
Low Sugar: Avoid added sugars and refined carbohydrates.
Hydration: Drink plenty of water and avoid sugary drinks.
Sample 7-Day Meal Plan
Day 1
Breakfast:
Scrambled eggs with spinach and tomatoes
Whole-grain toast (1 slice)
Fresh berries (1 cup)
Morning Snack:
Greek yogurt (unsweetened) with a few almonds
Lunch:
Grilled chicken salad with mixed greens, cucumbers, cherry tomatoes, and a lemon-olive oil dressing
Whole grain roll (1 small)
Afternoon Snack:
Carrot sticks with hummus
Dinner:
Baked salmon
Quinoa (1/2 cup cooked)
Steamed broccoli and carrots
Evening Snack:
Apple slices with peanut butter (1 tbsp)
Day 2
Breakfast:
Oatmeal made with unsweetened almond milk, topped with chia seeds and sliced strawberries
Morning Snack:
Cottage cheese with a few cherry tomatoes
Lunch:
Turkey and avocado wrap in a whole-grain tortilla
Side salad with mixed greens and a vinaigrette dressing
Afternoon Snack:
Celery sticks with almond butter
Dinner:
Grilled lean pork chops
Sweet potato (1 small, baked)
Steamed green beans
Evening Snack:
Small handful of mixed nuts
Day 3
Breakfast:
Smoothie with unsweetened almond milk, spinach, frozen berries, and a scoop of protein powder
Morning Snack:
Sliced cucumber with a small amount of hummus
Lunch:
Lentil soup
Side of mixed greens with olive oil and vinegar
Afternoon Snack:
Hard-boiled egg
Dinner:
Grilled shrimp
Brown rice (1/2 cup cooked)
Roasted asparagus
Evening Snack:
Small pear
Day 4
Breakfast:
Whole grain English muffin with avocado and poached egg
Morning Snack:
Small bowl of mixed berries
Lunch:
Quinoa salad with black beans, corn, tomatoes, and cilantro-lime dressing
Afternoon Snack:
Plain Greek yogurt with a sprinkle of chia seeds
Dinner:
Baked chicken breast
Mashed cauliflower
Sautéed spinach
Evening Snack:
Handful of walnuts
Day 5
Breakfast:
Smoothie with unsweetened almond milk, kale, banana, and a scoop of protein powder
Morning Snack:
Handful of baby carrots
Lunch:
Tuna salad with mixed greens, olives, cherry tomatoes, and olive oil dressing
Afternoon Snack:
Apple slices
Dinner:
Grilled tofu
Wild rice (1/2 cup cooked)
Steamed mixed vegetables
Evening Snack:
Small orange
Day 6
Breakfast:
Scrambled eggs with bell peppers and onions
Whole grain toast (1 slice)
Morning Snack:
Sliced bell peppers with hummus
Lunch:
Chicken and vegetable stir-fry with brown rice (1/2 cup cooked)
Afternoon Snack:
Small handful of almonds
Dinner:
Baked cod
Quinoa (1/2 cup cooked)
Steamed broccoli
Evening Snack:
Cottage cheese with sliced cucumber
Day 7
Breakfast:
Whole grain waffles with a small amount of fresh berries and a dollop of Greek yogurt
Morning Snack:
Small handful of mixed nuts
Lunch:
Grilled vegetable and chickpea salad with olive oil and lemon dressing
Afternoon Snack:
Apple slices with almond butter
Dinner:
Grilled steak (lean cut)
Sweet potato wedges
Steamed green beans
Evening Snack:
Small bowl of mixed berries
Notes:
Monitor blood sugar levels regularly and adjust the meal plan as necessary.
Consult with a healthcare provider or a registered dietitian for personalized adjustments based on individual health needs and preferences.
Ensure consistent meal times to help manage blood sugar levels effectively.
This meal plan aims to provide balanced nutrition while keeping blood sugar levels stable, supporting overall health for diabetic patients at Byamaka Holistic Medicare.
Meal plan:
Half of the plate = vegetables
Quarter of the plate = protein
Quarter of the plate = carbohydrate
1. Non-starchy vegetables
o Broccoli
o Cauliflower
o Cabbage (green or purple)
o Carrots
o Celery
o Cucumber
o Eggplant
o Leafy greens such as dodo, buga, nakati, Sukuma, eshwiga
o Mushrooms
o Okra
o Green beans
o Peppers such as bell peppers (green, red and yellow)
o Salad greens such as lettuce, spinach
o Zucchini
o Tomatoes
2. Protein foods
• Chicken without the skin on
• Fish eg tilapia, nile perch
• Beans
• Peas
• Lentils
• Groundnuts
• Eggs
3. Carbohydrate foods
o Pumpkin
o Yam
o Brown rice
o Sweet potatoes
o Plantain
o Matooke
4. Fantastic fats to include in your meals
– Chia seeds
– Flax seeds
– Olive oil for cooking
– Coconut oil
– Avocado
What to eliminate:
Stress factors of any kind, you can even find different coping mechanisms like exercise, board games, reading a book, watching a movie, etc. whatever works for you
Avoid alcohol.
Avoid smoking, shouldn’t even be in the company of those smoking because secondary smoking too is harmful
Avoid red meat eg beef, lamb, goat meat
Avoid deep fried foods because the oil used isn’t healthy but also the fats from those oils are not healthy for the liver
Avoid unnecessary herbal medication as it can cause more damage to the liver and yet we are trying to restore it. All medication should be strictly prescribed by a trusted doctor.
This is just a sample meal plan and can be curated to your preferences as long as you choose healthy foods and they are cooked the right way. Steaming, boiling, baking or air frying are the best methods of cooking.
JUICE RECIPES
Make sure to stay hydrated.
Drink at least 2liters of water a day.
If you find plain water boring, infuse it with some fruits for example in your water bottle, slice a lemon, add some cucumber and apple slices, fill it with water and drink a little by little. By the end of the day, you will be surprised that you can take even more than 2 liters in a day.
Water is extremely important for the liver to function properly.
Juice recipe 1.
2 beetroots
3 carrots
1 apple
Blend and enjoy
Juice recipe 2
8 carrots
2 green apples
1 cucumber
1 lemon
Teas
Lemon and ginger tea.
Turmeric tea
Peppermint tea
For teas, just infuse the herb in hot water and drink plain. Can be taken in the morning, between meals and even before bed time.
Making a meal sized salad.
1. Base of salad
Lettuce
Cabbage
spinach
2. Boost the nutrients with extra vegetables/fruit
Broccoli
Cauliflower
Carrots
Tomatoes
Onions
Bell peppers
Green beans etc
3. Grains or starch
Brown rice
Pumpkin pieces
Sweet potatoes
4. Protein
Boiled eggs
Black beans
Chicken pieces without skin
Lentils
Any legumes can work really
5. Healthy fats
Avocado
Olives
Almonds
Cashews
Pumpkin seeds
Chia seeds or flax seeds
Simsim seeds
Remember, eat breakfast like a king, lunch like a queen and supper like a beggar.
If it happens and you wake up extremely hungry in the middle of the night, you can snack on an apple or two
It is also vital that you take physical exercise seriously. You can start slowly, with a 30min walk daily, graduate to an 1hrs walk and then when you are ready, follow a fitness program.
I don’t know if you believe in God, but it would do you well if you reconnected with Him. Only He can fight our battles. He is not limited like us human beings.
All this can only work if you are intentional and commit to being the healthy version of yourself.
I wish you the very best.
Dr. Patricia Mugisha