diabetic friendly meals

Stephanie Lozano Burns RD,LD Clinical Dietitian

Diabetic Friendly Meals for the Whole Family

Outline• What is a diabetic friendly

meal?• What foods are in season?• Important tips for everyone• Healthy diabetic friendly

meal ideas for Mother’s Day

What is a diabetic friendly meal?

– Balanced– Healthy for everyone– Centered around lean

protein, whole grains, vegetables/fruits, and low-fat dairy (if able to tolerate)

– 3-4 carbohydrate choices (15 grams per choice)

What it’s not:

• It’s not– Severely restricting

carbohydrates or– A “low carb” diet – Temporary – Severely limiting – Only for diabetics– Intended for dramatic

weight loss

What’s in season for May?• Blueberries, blackberries• Cabbage• Cantaloupe, honeydew• Carrots• Cucumbers• Grapefruit• Green onions, onions, sweet onions• Herbs• Lettuce • Mushrooms• Peas• Peaches• Sweet peppers, hot peppers• Potatoes, sweet potatoes• Squash, zucchini • Tomatoes• Turnips• Watermelons

www.gotexan.org

• Why eat in season?– Cheaper, more

affordable– Fresher– Healthy – Better Selection

Hibiscus Infused water Ingredients• ¼ cup dried hibiscus leaves • 1 small bunch fresh mint (about

10 -20 leaves)• 1 lemon or lime, sliced • 1 gallon water Directions, Serves 16 1. Place all ingredients in infuser

ball or closed cheesecloth2. Let sit for 1 hour or more (even

overnight) to let flavors infuse3. Add ice and enjoy!

Hibiscus Infused Water

• Nutritional Facts, Serving Size: 8oz. – Calories: 1kcal – Fat: 0g – Sodium: 7mg– Carbohydrate: 0.4g– Protein: 0.1g– Fiber: 0g

Tilapia with cucumber sauce Ingredients• 2 Tbs. olive oil• 4 tilapia filets • 1 cup plain yogurt• 1 cucumber, peeled and sliced• 4 cloves garlic• Juice of ½ lemon • Garnish: dill, lemon slices• Salt and pepper to tasteDirections , Serves 41. Heat olive oil in large sauté pan. 2. Season tilapia as desired. Place tilapia in pan

and cook for about 2-3 minutes on each side or until it flakes easily with a fork.

3. Combine yogurt, cucumber, lemon juice and dill; add salt and pepper as desired

4. Serve cucumber sauce on top of tilapia.

Tilapia with cucumber sauce

• Nutritional Facts, Serving Size: 1 tilapia fillet with ½ cup cucumber sauce – Calories: 217– Fat: 8.9g – Sodium: 85mg – Carbohydrate: 9.4g – Protein: 25.3g – Fiber: 0.8g

Quick Quinoa Ingredients• 1 cup quinoa, rinsed• 2 cups low-sodium broth • Salt and Pepper to taste• Optional:– Garnish with lime juice and

cilantro Directions, Serves 4 1. Add broth and quinoa to pot2. Bring to boil3. Lower to simmer for 15 minutes4. Fluff with fork, garnish and serve

Quick Quinoa

• Nutritional Facts, Serving Size: ½ cup – Calories: 155– Fat: 2.4g – Sodium: 37mg – Carbohydrate: 26.2g– Fiber: 2.8g– Protein: 6.7g

Zucchini and Mushrooms with Parmesan

Ingredients• 1 tsp olive oil • 1 clove garlic, minced • 2 zucchini, sliced • ½ pound mushrooms, sliced • 1 oz parmesan, shaved • Salt and pepper to taste Directions, Serves 4 1. Heat olive oil in pan2. Add garlic, heat until fragrant3. Add mushrooms and zucchini4. Cook for about 10 minutes, or until

tender5. Remove from heat, add parmesan

Zucchini and Mushrooms with Parmesan

• Nutritional Facts, Serving Size: 1 cup – Calories: 62– Fat: 3.4g– Sodium: 117mg– Carbohydrate: 4.0g– Fiber: 1.1g– Protein: 5.2g

About how many carbohydrate servings are in this entire meal?

– Approx 3 servings – 0.4g (water) + 9.4g (tilapia w/ sauce) + 26.2g

(quinoa) + 4.0g (zucchini) = 40g carbohydrate /15g = 2.7 servings

– Can also estimate:• Cucumber sauce: about 1 serving• Quinoa: 2 servings

Questions?

Contact Info:

Stephanie Lozano Burns RD, LDStephanie.burns2@ahss.org 512.753.3511

Stay tuned for raffle!!!