Chicken & White Bean Soup
by Admin
Posted on 25-12-2022 03:30 AM
Breakfast: steel-cut rolled oats (⅓ cup/75 ml dry), 1 tbsp peanut butter added to cooked oats, ½ cup (125 ml) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre) lunch: green salad (lettuce, cucumber, tomato) with 3 oz. (85 g) grilled chicken breast and ¼ cup (60 ml) croutons, 1 tbsp (15 ml) light salad dressing, ½ cup (125 ml) low-at yogurt, 1 fruit (example: medium-sized apple or small banana) (435 calories, 49 g carbohydrates, 5 g fibre) dinner: 1 serving chicken and white bean stew , 2 oz. (55 g) whole grain bread or roll (450 calories, 52 g carbohydrates, 10 g fibre).
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no food is off-limits when you have diabetes. The key is to watch portions, balance what you eat, and have about the same number of carbohydrates in each meal. These four tips can help you get started, along with recipe ideas for breakfast, lunch, and dinner. Test your blood sugar levels to learn how different foods affect them. Stick to a certain number of carbohydrate grams per meal. Usually this is about 45-75 grams three times a day. Balance carbs with fiber and protein in each meal. This is easy if you use the plate method. Make half of your plate vegetables, a quarter of your plate a carb like brown rice, black beans, or whole-wheat pasta, and the other quarter of your plate a healthy protein like chicken breast, fish, lean meat, or tofu.
It’s easy to eat more food than you need without realizing it. The plate method is a simple, visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods you eat that have the highest impact on your blood sugar. Start with a 9-inch dinner plate (about the length of a business envelope): fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, and carrots. Fill one quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggs. Fill one quarter with carb foods. Foods that are higher in carbs include grains, starchy vegetables (such as potatoes and peas), rice, pasta, beans, fruit, and yogurt.