DIET TIPS FOR DIABETICS

Here are examples of typical meals according to your type of diabetes and according to your weight.

A day's meals for a non-insulin dependent diabetic

• 2000 calorie diet (for a normal weight adult)

BREAKFAST

• Coffee or tea without sugar

• 1 glass of semi-skimmed milk

• 50 g bread (preferably wholegrain) or 4 rusks

• 15g special margarine  

 

TO EAT LUNCH

• Crudités + vinaigrette Meat or lean fish (100g)

• Green vegetables (150g)

• 2 potatoes or 30 g of raw pasta or 25 g of rice, semolina, lentils

• 1 fruit

• 50 g of bread or 4 rusks

• 15g special margarine 

 

16 HOUR SNACK

• 1 Fruit or 1 ½ yoghurt

 

HAVING DINNER

• Broth or green salad

• Meat or fish, lean (100 g) or 1 slice lean ham

• Green vegetables (150g)

• 2 potatoes or 30 g of raw pasta or 25 g of rice, semolina, lentils

• 1 fruit

• 50 g of bread or 4 rusks

• 15g special margarine 

 

• 1500 calorie diet (for an overweight adult)

BREAKFAST

• Coffee or tea without sugar

• 1 glass of semi-skimmed milk

• 50 g bread (preferably wholegrain) or 4 rusks

• 15g special margarine  

 

TO EAT LUNCH

• Raw vegetables + vinaigrette

• Lean meat or fish (100g)

• Green vegetables (150 g) or 2 potatoes or 30 g of raw pasta or 25 g of rice, semolina, lentils

• 1 fruit  

 

16 HOUR SNACK

• 1 Fruit or 1 ½ yoghurt  

 

HAVING DINNER

• Broth or green salad Meat or fish, lean (100g) or 1 slice lean ham

• Green vegetables (150g)

• 2 potatoes or 30 g of raw pasta or 25 g of rice, semolina, lentils

• 1 fruit

 

The daily meals of an insulin-dependent diabetic

BREAKFAST

• Coffee or tea without sugar

• 125g low-fat cottage cheese

• 50 g of bread or 4 rusks

• 15g special margarine  

 

10 AM AND 4 PM SNACK

• 1 ½ yoghurt or 1 Fruit to choose between 1 apple, 1 pear, 1 orange, 1 peach, 1 grapefruit, 3 apricots, 2 mandarins, ½ banana...  

 

LUNCH AND DINNER

• Broth or green salad

• Meat or fish, lean (100g) or 1 slice lean ham

• Green vegetables (150g)

• 2 potatoes or 30 g of raw pasta or 25 g of rice, semolina, lentils

• 1 fruit

• 15g special margarine

 

Advice from your pharmacist

Hygieno-dietary rules

1. Introduce a moderately low-calorie diet with, as a priority, a significant reduction in alcohol consumption (maximum 2 glasses of wine per day) . Drink water or sweetened beverages.  

2. Reduce saturated fats that promote atherosclerosis (butter, fresh cream, lard, ordinary margarines, peanuts, fried foods, chocolate, eggs, cheeses, croissants, etc.)  

3. Increase the consumption of vegetables, fish, polyunsaturated (sunflower, corn, nuts, soy) and monounsaturated (olive, peanut or rapeseed) vegetable oils . The proportion of vegetables must be 1.5 times greater than that of starch and meat. 

4. Prefer lean meats and dairy products (white meats, skimmed or semi-skimmed milk) which have a low glycemic index (20-40) and which are therefore not very hyperglycemic.  

5. Prefer fruits, pasta, rice, which have an average glycemic index (40-60) and are therefore moderately hyperglycemic.  

6. Be careful with bread, potatoes, semolina and cooked carrots which, like glucose, have a high glycemic index (70-100) and which are therefore highly hyperglycemic.  

7. Increase the level of daily physical activity (walking, stairs...) .Perform 30 to 60 minutes of exercise 2 to 3 times a week (hiking, cycling, swimming, golf...) .  

8. Distribute food intake with at least 3 meals a day and possibly a snack around 4-5 p.m.  

9. Stop smoking.