Sample Meal Plan
Here’s a sample meal plan that is about 1,600 calories and 220 grams of carbohydrate. Remember to drink two 8-ounce glasses of water with each meal.
(360 calories, 52.5 grams carbohydrate)
1 slice toasted whole wheat bread with 1 teaspoon margarine
1/4 cup egg substitute or cottage cheese
1/2 cup oatmeal
1/2 cup skim milk
1/2 small banana
(535 calories, 75 grams carbohydrate)
1 cup vegetable soup with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
1 small apple
(635 calories, 65 grams carbohydrate)
4 ounces broiled chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Tossed salad with 2 tablespoons low-fat salad dressing
4 unsweetened canned apricot halves or 1 small slice of angel food cake
(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)
16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups “lite” popcorn
Edited by Cynthia Haines, MD, WebMD, September 2005.
The Australian dietary guidelines for children
THE Australian dietary guidelines (from Australian Nutrition Foundation) are great for all people to follow including children and adolescents with diabetes. They can be summarised as follows:
- Enjoy a wide variety of foods
- Eat plenty of breads cereals vegetables and fruit
- Eat only moderate amounts of sugars and foods containing added sugars
- Children need appropriate food and physical activity to grow and develop normally. Growth should be checked regularly
- Low fat diets are not suitable for young children under five years. For older children a diet low in fat in particular saturated fat is appropriate
- Encourage water as a drink. Alcohol is not recommended for children and adolescents
- Choose low salt foods
- Eat foods containing calcium
- Eat foods containing iron
- Encourage breastfeeding
YOU will still be able to use your favourite recipes for meals and snacks. Some modification may be necessary to reduce the fat or sugar content. Discuss this with your dietitian if unsure.
Suggestions in cooking
- Halve the sugar in your usual cake recipes (eg if the recipe usually has one cup sugar change it to half a cup). Sugar is still necessary for taste and texture and it doesn���t cause a big rise in blood glucose levels if included as part of a balanced diet.
- Try to use polyunsaturated or monounsaturated margarine canola or olive oil in cooking in place of butter lard or dripping.
- Try to use low fat ingredients where possible (eg� low fat cheese and milk).
- Try to incorporate some low GI foods in your ingredients whenever practical (eg oatbran� dried apricots muesli yoghurt fruits).
IT is important to have some variety in the foods that your child eats. Some children get into a habit of very limited choices which they then tire of.
Here are some ideas
- Fresh fruit salad try it with yoghurt or low fat ice���cream.
- Bread� uffins raisin bread crumpets or bagels.
- Baked beans or spaghetti on toast jaffles.
- Currant buns scones or fruit scones pancakes or pikelets.
- Microwaved popcorn or on the stove with a tiny amount of oil.
- Pretzels plain or flavoured.
- Bagels or pitta crisps.
- Dip and crackers or raw vegiesmix low fat yoghurt creamed cottage cheese or ricotta with french onion packet soup mix or peanut butter.
- Fruit smoothie mix low fat milk low fat yoghurt and fruit.
- Hot chocolate drinklow fat milk and cocoa mix (eg Nescafe Chocolate Jarrah Choco���lait or Diet Swiss Miss) or a couple of teaspoons of Milo in milk.
- Plain biscuits: Milk Coffee Golliwogs Full O���Fruit Date Bar Malt O���Milk Marie Butternut Cookies Nice Shredded Wheatmeal Spicy Fruit Roll Tea Cake Tiny Teddies.
- Crackers: Vita Weet Sao Salada Rye Cruskits water crackers Cruskits.
- Low fat yoghurtsput a container in the freezer for about an hour to make a delicious frozen snack or try Vitari or Glis frozen yoghurt while out and about.
- Ice���cream: Vitari Peter���s ���Light & Creamy��� Blue Ribbon Light Oak Light Frozen Fruche etc.
- Ice���blocks: Billabongs Paddle Pops.
- Lite flavoured milk or milk with flavouring
- Fruit snack packs.