Contents:
- Medical Video: 5 Quick and Cheap Healthy Meals | ReNew Clinic
- Food guide for diabetics
- Carbohydrate
- Fat
- Protein
- Sodium
- Fiber
- Sugar
- Designing a food menu for diabetics
- Menu 1
- Menu 2
- Menu 3
Medical Video: 5 Quick and Cheap Healthy Meals | ReNew Clinic
Choosing healthy food is obligatory for everyone, but especially for diabetics. In order not to feel difficult when you have to change your eating habits, you can start it gradually, change the easiest eating habits for you.
If successful, continue to the level of the most difficult eating habits for you to do. If you are having trouble, seek help from a nutritionist at the nearest clinic or hospital. Nutritionists will help you develop a healthy diet that is suitable for your health condition.
This healthy diet will help you maintain normal blood sugar.
Food guide for diabetics
The principle of eating arrangements for diabetics is almost the same as the recommended diet for the general public, namely a balanced diet and in accordance with the calorie and nutritional needs of each person.
People with diabetes need to be stressed about the importance of regular eating schedules, types and amount of calorie content. The principle of a diet for diabetics is to eat with frequent frequency but in small portions.
The following food composition is recommended for diabetic patients based on the Indonesian Endocrinology Society.
Carbohydrate
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.
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.
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.
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.
Fiber
Diabetics are encouraged to consume fiber from nuts, fruits, and vegetables as well as high-fiber sources of carbohydrates. Suggestions for fiber consumption for people with diabetes are 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.
Sugar
Eating sugar is not a bad thing as long as you know the safe limits 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.
Designing a food menu for diabetics
Things to remember in preparing a food menu for diabetics are foods that are low in sugar, salt, fat, and high in fiber. In addition, eating for diabetics is also seen based on daily calorie needs.
The following food menu choices for diabetics that you can try at home.
Menu 1
Daily menu with a type of diabetic diet 1900 calories (315 grams of carbohydrates, 59 grams of protein, 46 grams of fat)
Breakfast:
- Rice around 200 grams (1.5 cups)
- 1 item omelet
- Saute the tolo beans about 20 grams (2 tbsp)
- Pumpkin soup
Snack: cantaloupe juice
Lunch:
- Rice around 200 grams (1.5 cups)
- Mangut fish about 40 grams (1 piece)
- Tempe mendoan about 50 grams (2 pieces)
- Salted vegetables around 100 grams (1 bowl)
- Quarter fruit pineapple
Snack: around 20 grapes
Dinner:
- Rice around 200 grams (1.5 cups)
- Fried chicken about 40 grams (1 piece)
- Stir-fried mushroom tofu, with tofu about 110 grams
- Spinach about 100 grams (1 bowl)
- Papaya
Menu 2
A daily menu with a type of diabetes diet 1900 calories (299 grams of carbohydrates, 60 grams of protein, 48 grams of fat).
Breakfast
- Rice is around 200 grams (1 cup)
- Fried tempe 50 grams (1 piece)
- 50 gram salted duck egg (1 item)
- Oyong vegetables
Snack: 5 krekers
Lunch
- Rice around 200 grams (1.5 cups)
- Fried fish about 40 grams (1 piece)
- Cah kale contains about 100 grams (1 cup) of water spinach and about 50 grams (2 pieces) oncom
- 2 bananas
Snack: half a glass of yogurt
Dinner:
- Rice around 100 grams (1 cup)
- 1 item omelet
- Saute broccoli contains about 100 grams (1 cup) broccoli and about 20 grams (1 sheet) of beancurd
- Apple
Menu 3
A daily menu with a diabetic type of 2100 calories (339 grams of carbohydrates, 64 grams of protein, 53 grams of fat).
Breakfast:
- Rice around 150 grams (1 cup)
- Cah meat with oyster sauce is about 35 grams
- Tempe fried flour about 50 grams (2 pieces)
- Oseng-oseng long beans and bean sprouts about 50 grams
Snack: watermelon
Lunch:
- Rice around 200 grams (1.5 cups)
- Fish Pepes about 40 grams (1 piece)
- Tempe mendoan about 50 grams (2 pieces)
- Lodeh vegetable
- Pineapple
Snack: 3 slices of white bread with margarine and half a glass of soursop juice
Dinner:
- Rice around 200 grams (1.5 cups)
- Chicken cake about 40 grams (1 piece)
- Bacem tofu is about 110 grams
- Saute mustard about 50 grams
- Banana
