The ADA’s diabetes plate method makes creating your own diabetes menu simple and tasty | HealthDiscovery.org
Nutrition

RECIPES: Build Your Low-Carb Diabetes Meal Plan

  |  by 

An important part of a diabetes meal plan is balancing the carbohydrates starch and sugar. These should only be eaten in moderation to help manage blood sugar spikes. But that doesn’t mean meals can’t be delicious and easy to prepare. These resources will help ensure proper proportions without too much work.

The American Diabetes Association recommends meal planning to make managing diet and blood sugar easier. Their “Diabetes Plate Method” simplifies meals while maintaining healthy portions and proportions of carbohydrates. Each plate consists of half non-starchy vegetables, a quarter carbohydrates and a quarter protein.

Learn more at DiabetesFoodHub.org.

Lemon Chicken with Rosemary and Garlic

Ingredients

juice and zest of 1 lemon

2 cloves garlic (minced)

2 tbsp white wine

2 tsp cornstarch

1 1/4 lbs chicken tenderloins

1/4 tsp salt

1/8 tsp black pepper

2 tbsp olive oil

2 tbsp fresh rosemary

Instructions

  1. In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.
  2. Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.
  3. Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

Pair this protein entrée with a double serving of Collard Greens with Yellow Squash and half of a roasted sweet potato.

Sources: DiabetesFoodHub.org

 

Andrew works at WSFS Bank where he serves as Internal Communications Manager. Andrew is a former Marketing Communications Manager of Corporate Synergies. Perennial reader and former professor, Andrew holds a Master of Fine Arts in writing.

Read more about 

Read more essential benefits information and current health & wellness matters:
While work-life balance is a noble goal, it may feel improbable in high-pressure industries, under-resourced teams, and cultures that prioritize productivity over personal well-being. Is it possible or improbable? Take our quiz.
Long hours, tight deadlines, and workplace stress can often lead us to reach for unhealthy snacks or skip meals. Adopt a balanced, nutrient-rich diet for strong workplace mental health and overall well-being.
Fostering strong connections with co-workers is vital for workplace well-being and overall success. Read these 5 tips for building strong co-worker relationships.
Burnout, anxiety & depression can take a toll on employees’ well-being and job satisfaction. Get help with Employee Assistance Programs (EAPs) to support mental health.
Working in an IBD flare-up is challenging, but it’s possible to manage symptoms & workload. Here are 10 practical tips to help minimize the impact of IBD flares during work hours.
Think you know the ins and outs of Inflammatory Bowel Disease? Get the facts on IBD basics, and learn more about these chronic digestive conditions.
Specialized IBD diets may be a good fit for patients in flare. Learn more about IBD-friendly diets from the Crohn’s & Colitis Foundation.
Prioritizing patient needs & cutting-edge research, the Crohn’s & Colitis Foundation is helping transform the landscape of IBD treatment & care. Read more about key breakthroughs.
This medical tool classifies the form & consistency of human stools into 7 types, helping assess digestive health. Use the Bristol Stool Chart from GoodRx to describe your BMs to doctors.