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Your Diabetes Menu Plan

Tips and recipes to help you keep your diet on track.
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Lunch continued...

Menu

Whole wheat pita stuffed with Curried Tempeh Waldorf Salad and watercress

Curried Tempeh Waldorf Salad

Tempeh stands in for chicken in this fruit- and nut-studded salad. Look for a 100% whole wheat pita that has between 70 and 90 calories per serving (either a mini pita or half of a large one).

Makes 3 servings

Ingredients:

8 oz tempeh

½ cup water

⅜ cup vegan mayonnaise or light mayo

1 tsp tamari

1 tbsp curry powder

1 apple, cored and diced

¼ cup chopped cashews

2 stalks celery, diced

2 tbsp golden raisins

3 cups watercress

1½ 100% whole wheat pitas, cut in half

Directions:

1. Place tempeh in a microwave-safe bowl and drizzle with water. Cover with a lid and microwave 5 minutes. Drain water and break apart tempeh with a fork. Tempeh should be chunky or crumbly.

2. In a separate bowl, mix mayo, tamari, and curry powder. Add tempeh, apple, cashews, celery, and raisins and mix. Pile into pita halves with watercress.

Per serving: 433 calories, 21 g protein, 43 g carbohydrate, 22 g fat (3 g saturated fat), 6 g fiber, 11 g sugar, 453 mg sodium. Calories from fat: 45%

Pack a Snack

Use snacks to fill nutritional gaps in your main meals (hint: that usually means fruits and vegetables), Weisenberger says.

Here are some of her favorite snacks:

  • Cottage cheese with diced tomatoes, basil, and black pepper.
  • Portobello pizza: Take a large mushroom, clean it, then fill with tomato sauce and low-fat cheese. Roast in the oven 20 minutes.
  • Apple and peanut butter: The classic combo delivers fiber plus protein and fat -- a winning combination to curb hunger.
  • Edamame and nuts
  • V-8 juice: It takes the edge off your hunger while prepping a meal. Make your own reduced-sodium V-8 by blending the regular juice with the no-salt-added variety.

Dinner

Find a few great one-pot recipes that are heavy on veggies to add to your repertoire. Then cook a big batch when you have time and freeze it for a quick weeknight meal. A serving of this soup (about two cups) is very filling.

Is This Normal? Get the Facts Fast!

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If the level is below 70 or you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.

People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.

Congratulations on taking steps to manage your health.

However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.

Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.

Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.

One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.

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