BEST LIFE DAILY MENU FOR DIABETES OR PRE-DIABETES
Here’s a typical meal plan in The Best Life Guide to Managing Diabetes and Pre-diabetes (Simon & Schuster, 2009). Bob Greene’s book offers 4 daily calorie levels ranging from 1,500 to 2,250; here’s a day from the 1,700 calorie plan shared with us by Dr Oz.
Dr Oz Menu For Diabetes Or Pre Diabetics — Carbohydrates in the meal plans range from 38 to 42 percent of total calories, a level that’s satisfying, but easy on the blood sugar. And they come from the healthiest sources—whole grains, fruits, vegetables and low fat dairy, which keeps fiber high; averaging about 34 grams daily. Although it’s not a low-fat diet, it is low in saturated fat, (no more than 8 percent of total calories) in order to help stave off to help stave off heart disease; people with diabetes have double or more the risk of developing this condition. But best of all—the food’s delicious from the Dr Oz Menu For Diabetes or Pre Diabetes
Dr Oz Diabetic Breakfast Menu
Steel-Cut Oats with Walnuts and Orange Zest
Serve with 1 1/8 cups (1 cup plus 2 tbsps) soy milk
Serves 4
Steel-cut oats have a low glycemic index; a bowl will keep you satisfied until lunchtime.
Ingredients
3 cups water
1⁄8 teaspoon salt
3⁄4 cup raw steel-cut oats (regular or quick-cooking)
1⁄2 teaspoon vanilla extract
1 tablespoon orange zest
1⁄2 cup plus 4 teaspoons chopped walnuts
Directions
Bring the water to a boil in a medium pot. Add the salt and stir in the oats and vanilla. Cook the oatmeal according to the package directions. Divide into serving bowls and top with orange zest and walnuts.
Prep time: 5 minutes; Total time: 7 to 30 minutes, depending on whether you use quick-cooking or regular oats
Per serving, about: Calories: 237 Protein: 7 g Carbohydrate: 23 g Dietary Fiber: 7 g Sugars: 0 g Total Fat: 14 g Saturated Fat: 1 g Cholesterol: 0 mg Calcium: 32 mg
Sodium: 73 mg
Dr Oz Diabetes Lunch Menu
Dr Oz White Bean Chili
Serve with 1 ounce whole wheat roll or a 5x4x1/2” thick slice of crusty, whole wheat bread and a small orange
Serves 4
This warm dish will be a hit with diners of all ages. You can enjoy it right after it’s prepared or after being stored in the refrigerator for up to 5 days, or it can also be frozen.
Ingredients
1 tbsp olive oil
1⁄2 large onion, chopped
3 cloves garlic, minced
4 cups water
2 cups fresh or canned no-salt-added tomatoes
1⁄8 tsp ground cayenne or more to taste
1⁄2 tsp ground cumin
1 bay leaf
2 tbsps chili powder
1 tbsps cocoa powder
1⁄2 tsp salt
1 1⁄2 pounds skinless, boneless chicken breast
3⁄4 cup canned no-salt-added white beans, drained and rinsed
4 cups chard
4 tablespoons nonfat sour cream
Directions
Heat a large heavy-bottomed stockpot over medium heat and coat with the oil. Add the onion and garlic and cook until golden brown, stirring regularly, about 8 minutes. Add the remaining ingredients except the sour cream. Stir and bring to a boil. Reduce the heat and simmer for 30 minutes. Remove the bay leaf and garnish with the sour cream before serving.
Prep time: 15 minutes; Total time: 1 hour per serving, about: Calories: 323 Protein: 46 g Carbohydrate: 20 g Dietary Fiber: 6 g Sugars: 4 g Total Fat: 7 g Saturated Fat: 1.5 g Cholesterol: 100 mg Calcium: 119 mg Sodium: 534 mg
Diabetic Dinner Menu
Dr Oz Poached Scallops with Leeks and Turkey Bacon
Serve over 1.25 oz dry or 3/4 cup cooked whole grain thin spaghetti (any brand with about 200 calories, 6 grams fiber, and 41 grams of carbohydrate per 2-ounce serving) tossed with 1 teaspoon olive oil.
Accompany with ¾-cup fresh string beans roasted with 1 tsp olive oil. After roasting, toss with 1 tbsp sherry vinegar. Also serve with a heaping 1/3 cup of grapes.
Serves 4
The turkey bacon adds a rich flavor to this nutritious seafood dish.
Ingredients
Vegetable oil cooking spray
1 cup thinly sliced leeks
4 slices turkey bacon, chopped
1⁄2 cup white wine
1 cup water
1 3⁄4 pounds bay scallops
Directions
Heat a heavy-bottomed skillet over medium heat and coat with the cooking spray. Add the leeks and cook until translucent, about 5 minutes. Add the turkey bacon and cook, stirring constantly, for 5 minutes. Add the wine and water and bring to a boil. Turn the heat down to a low simmer and cook for 5 minutes. Add the scallops, cover, and cook for an additional 2 minutes. Portion the scallops and broth into individual bowls and serve.
Prep time: 10 minutes; Total time: 35 minutes
Per serving, about: Calories: 248 Protein: 36 g Carbohydrate: 9 g Dietary Fiber: 0 g Sugars: 1 g Total Fat: 4 g Saturated Fat: 0.9 g Cholesterol: 78 mg Calcium: 69 mg Sodium: 495 mg
Snack 1: Chai & Almonds
Steep 1 Chai tea bag in 3/4 cup hot 1% milk and serve with a large pinch of ground cinnamon.
Serve with 11 unsalted almonds, about 1⁄2 ounce
Snack 2: Avocado & Celery
1/4 cup sliced avocado, mashed, with 1/2 teaspoons olive oil and a pinch of salt and
Serve with 2 1/2 small stalks of celery for dipping and 4 unsalted walnut halves; about 1/4 ounce
Treat
Dr Oz Chocolate Cupcakes
Makes 4 cupcakes, serving size 1 cupcake
This healthful version uses whole wheat flour and a measured amount of sugar, and replaces butter with heart-healthy oil. Not that you’d know it just by tasting one.
Ingredients
Vegetable oil cooking spray
3 tbsps soy milk, such as Silk
1⁄4 tsp apple cider vinegar
2 tbsps sugar
2 tbsps olive or canola oil
1⁄2 tsp vanilla extract
1⁄4 cup whole wheat flour
1 1⁄2 tbsps cocoa powder, such as Hershey’s Natural Cocoa
Scant 1⁄4 tsp baking soda
1⁄8 tsp baking powder
Directions
Preheat the oven to 350 degrees. Line four cupcake cups with paper liners or spray with cooking spray. Put two tablespoons of water in the remaining cups so the tin won’t burn. Whisk together the soy milk and vinegar in a large bowl and set aside for a few minutes. Add the sugar, oil, and vanilla to the milk mixture and mix until incorporated. Add the dry ingredients and mix until just combined. Divide into 4 cupcake cups and bake for 20 minutes. Serve.
Prep time: 5 minutes; Total time: 25 minutes
Per serving, about: Calories: 108 Protein: 1 g Carbohydrate: 11 g Dietary Fiber: 1 g Sugars: 7 g Total Fat: 7 g Saturated Fat: 1.1 g Cholesterol: 0 mg Calcium: 26 mg
Sodium: 100 mg.
Dr Oz Diabetic Diet Plan
Dr Oz Diabetic Foods To Control Blood Sugar Levels
Dr Oz Diabetes Foods To Avoid
Dr Oz Diabetes Food List
Dr. Oz And Oprah Diabetes America’s Silent Killer
These are just sample recipes from Dr Oz Menu For Diabetes Or Pre Diabetics, you can find more from: BOB GREENE – The Best Life Guide to Managing Diabetes and Pre-diabetes (Simon & Schuster©, 2009).
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