Manage diabetes with education, healthy meals and snacks

If you’ve been diagnosed with diabetes, shifting into management mode is going to be crucial for maintaining your glucose levels.

So you’ve been diagnosed with diabetes. After the initial shock, you have to shift into management mode. In addition to other lifestyle changes, eating healthier is going to be crucial in maintaining your glucose levels.

Michigan State University Extension is dedicated to building strong families and helping individuals develop better outcomes with lifestyle changes that can be lived with.

Just because you have been diagnosed with diabetes, does not mean that your meals have to become tasteless. Internet searches as well as libraries and other media means will provide you with a huge variety of delicious meals. MSU Extension offers a four week series, Dining with Diabetes that will show you how to prepare healthy recipes through evidence-based curriculum. Each week you will learn to prepare a meal and taste what has been prepared during the class.

I will be offering this course in Lenawee, Jackson and Hillsdale counties in fall and winter with dates listed on www.msue.msu.edu (click on the events tab). There is a small fee for the course and a minimum of four participants are needed for the series to take place – so, come on and get healthy! Don’t let diabetes get you down.

In Dining with Diabetes, you will learn main dishes, side dishes, desserts and snacks to fit your diabetic meal plan. Participants will be given a course book and certificate upon completion of the series. A three month re-check class will take place after the fourth class has been completed to see how participants are faring.

For more information on Dining with Diabetes, you may contact me at 517-264-5302 or 517-788-4292.

In the meantime, here are some recipes I recommend that are quick and easy.

Suggestion: Consider using only the egg whites in the omelet recipe.

Scrambled omelet with potatoes

Prep time: 15 minutes

Total time: 15 minutes

Serves: Four

Ingredients

2 baking potatoes, medium

1/2 bell pepper, green, medium

1 onion, yellow

1 tomato, medium

2 large eggs

1 cup liquid egg substitute

2 fluid ounces milk, fat-free

2 ounces cheddar cheese, low-fat

1/8 teaspoon black pepper

Preparation:

  • Wash and scrub potatoes thoroughly and pierce each with a fork. Wrap loosely in paper towels and microwave on high for seven minutes, turning over after four minutes.
  • Wash and chop bell pepper, onion and tomato. Set aside.
  • Spray a non-stick skillet with cooking spray. Sauté pepper and onion over medium-high heat until they begin to soften.
  • When potatoes finish cooking, chop and add to the sauté.
  • In a small bowl, whisk together eggs, egg substitute and milk (noting that 2 fluid ounces is 1/4 cup). Add to sauté and stir constantly.
  • When eggs are almost completely done, fold in chopped tomato and cheese. Cover and let set for one minute.
  • Top with freshly ground black pepper. Serve with whole wheat toast and fresh cantaloupe, if desired.

Diet Exchange

Other carbohydrates

0.0

Very lean meat

1.5

Fat

0.5

Milk

0.0

Vegetable

1.0

Fruit

0.0

Lean meat

1.0

Bread/Starch

1.0

Nutrition Information

Amount Per Serving

Calories

220

Calories from fat

50

Total fat

6g

Saturated fat

2g

Cholesterol

110mg

Sodium

250mg

Total Carbohydrate

24g

Dietary fiber

3g

Sugars

5g

Protein

18g

Vitamin A

15%

Vitamin C

45%

Calcium

15%

Iron

15%

Peanut Banana Finger Sandwiches

Prep Time: Five or less minutes

Total Time: Five or less minutes

Serves: Four

Ingredients

4 slices whole-wheat bread

1/4 cup peanut butter, natural, creamy

2 medium bananas

1/4 cup wheat germ, toasted

Preparation:

  • Make four open-faced sandwiches using 1 tablespoon of peanut butter, 1/2 banana and 1 tablespoon of wheat germ per sandwich.
  • Cut each sandwich in half. Eat immediately or cover and refrigerate up to one hour until ready to serve.

Diet Exchange

Other carbohydrates

0.0

Very lean meat

0.5

Fat

1.5

Milk

0.0

Vegetable

0.0

Fruit

1.0

Lean meat

0.0

Bread/Starch

1.0

Nutrition Information

Amount Per Serving

Calories

250

Calories from fat

90

Total fat

10g

Saturated fat

1.5g

Cholesterol

0mg

Sodium

170mg

Total carbohydrate

32g

Dietary fiber

6g

Sugars

10g

Protein

10g

Vitamin C

10%

Calcium

4%

Iron

10%

Not a significant source of Vitamin A

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