3 Days Healthy and easy menu inspiration for diabetics

3 Days Healthy and easy menu inspiration for diabetics
Image by silviarita from Pixabay
A healthy food menu is obligatory for everyone. This also applies to diabetics. The principle of eating arrangements for diabetics is almost the same as the recommended meal for the general public, which is important in nutritional balance and in accordance with the body needs of each person.

Nutritional recommendations for diabetics

The following nutritional composition is recommended for diabetics who will help you maintain normal blood sugar.

1. Carbohydrates

Carbohydrates recommended for consumption are 46-65 percent of total calorie intake. Especially high-fiber carbohydrates. The recommended total carbohydrate is not less than 130 grams per day.

2. Fiber

Diabetics are encouraged to consume fiber from nuts, fruits, and vegetables as well as high-fiber sources of carbohydrates. Recommendation for fiber consumption for people with diabetes is around 20-35 grams per day from various sources of food.

Fiber can help you stay full longer, reduce blood fat, help lower blood sugar, and reduce insulin resistance.

3. Protein

The calorie needs needed for diabetic patients are 10-20 percent of total calorie intake. Good sources of protein for diabetic patients are fish, shrimp, squid, lean meat, skinless chicken, low-fat dairy products, nuts, tofu and tempeh.

4. Sodium

The recommended sodium intake for diabetic patients is not less than 2,000 milligrams per day. Diabetics who also have hypertension need to reduce sodium intake.

Sources of sodium include salt, zinc, soda, and preservatives such as sodium benzoate and sodium nitrite.

5. Fat

Fat intake is recommended for diabetics 20-25 percent of caloric needs, and is not allowed to exceed 30 percent of total energy intake.

The recommended composition for saturated fats is not more than seven percent of calorie needs. While for polyunsaturated fats not less than ten percent, and the rest is from unsaturated fats. While the recommended consumption of cholesterol is not less than 200 milligrams per day.

It's best to limit foods that contain saturated fats and trans fats, such as fatty meat.

6. Sugar

Eating sugar is not a bad thing for diabetics as long as you know the safe limit per day. The limit of sugar consumption suggested by the Ministry of Health of the Republic of Indonesia per person in one day is 50 grams of sugar.

Replace your sugar with a low-calorie sweetener and contain chromium to improve insulin function in the body, thus helping diabetics to control blood sugar.
Reduce all types of sweet drinks including sodas, fruit juices, sports drinks and others. If you want sweet foods, eat small portions.

Design a meal menu for diabetics

Things to consider in a diet for diabetics is to ensure foods that contain low sugar, salt, fat, and high fiber. In addition, food for diabetics is also visited based on daily calorie needs.

The following is a 3-day healthy eating menu for people with diabetes

Menu 1

Daily menu with a limit of 1900 calories (315 grams, 59 grams of protein, 46 grams of fat)

  • Rice is around 200 grams
  • 1 item omelet
  • Saute the tolo beans about 20 grams
  • Pumpkin soup
Snack: cantaloupe juice

  • Rice is around 200 grams
  • Remove fish about 40 grams
  • Tempe is about 50 grams
  • Salted vegetables around 100 grams
  • quarter fruit pineapple
Snack: around 20 grapes

  • Rice is around 200 grams (1.5 cups)
  • Fried chicken about 40 grams (1 piece)
  • Saute the mushroom tofu, with tofu about 110 grams
  • Spinach about 100 grams 
  • Papaya

Menu 2

Daily menu with a limit of 1900 calories (299 grams of reserves, 60 grams of protein, 48 grams of fat).

  • Rice for about 200 grams 
  • Fried tempeh 50 grams 
  • 50 gram salted duck egg 
Snacks: 5 pieces of crisps

  • Rice is around 200 grams 
  • Fried fish about 40 grams 
  • 100 grams of kale 
  • 2 fruit bananas
Snack: half a glass of yogurt

  • Rice around 100 grams
  • 1 item omelet
  • 100 grams broccoli
  • Apple

Menu 3

Daily menu with a limit of 2100 calories (339 grams, 64 grams of protein, 53 grams of fat).

  • Rice around 150 grams (1 cup)
  • Meat with oyster sauce about 35 grams
  • Fried tofu about 50 grams 
  • Bean sprouts about 50 grams
Snack: watermelon

  • Rice is around 200 grams (1.5 cups)
  • Fish about 40 grams 
  • Tofu is about 50 grams 
  • Vegetables
  • Pineapple
Snack: 3 slices of white bread with margarine and half a glass of soursop juice

  • Rice is around 200 grams (1.5 cups)
  • Chicken about 40 grams
  • Fresh tofu about 110 grams
  • Saute mustard about 50 grams
  • Banana

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