Happy 4th of July!

Have Fun, be safe, and consume wisely.

As usual, this is just a suggestion, I’m not saying to do it as people have different needs, food criteria, portion size, dietary wants and needs, calorie intake or non-intake, etc. Be aware that the above total for carbohydrates and calories are (what I think) a lot. It is not including other statistics such as total fat in grams and protein in grams. So make sure you exercise or do something physically active before or after eating or both.

July 4th Food: A Meal Plan for Diabetics

Diabetic Tips for Navigating Independence Day and Other Summer BBQs

www.diabetes.about.com

The 4th of July food options available at barbecues across America generally have something in common — they’re not always the most diabetes diet friendly. Still, there are some tips you can follow for staying on track while you enjoy food, fun and friends:

• Grilling is a low-fat cooking method that fits well into a diabetic meal plan. So opt for a grilled chicken breast or burger rather than fried chicken. Turkey, veggie or chicken burgers available? Even better.
• If you’re at a get-together, it is easy to get to talking and eating…and eating…and eating. Remember to be mindful about your portions. Excessive carbohydrate intake can happen all too easy when you don’t.
• Fresh seasonal fruits and vegetables can help to round out your 4th of July meal plan. Offer to bring a tossed or fruit salad. You’ll be certain that there’s something appropriate for you to eat, and you’ll earn kudos from the host for helping out.

Try something along the lines of the following meal plan at your BBQs this summer. Note that this meal plan is higher in fat than most meal plans offered on this site, although still within guidelines. It is planned as such to allow you more flexibility — and also to show you how an occasional cheeseburger can fit into a diabetic meal plan.

Total Meal Plan Intake:

163 grams carbohydrate, 1570 calories, 30% calories from fat

Before the BBQ Event…Breakfast:

45 grams carbohydrate, 315 calories, 14% calories from fat

• 1/2 whole wheat English muffin
• 1.5 Tbsp low-fat peanut butter
• 1/2 cup cantaloupe, chunked
• 8 grapes
• 6 oz fat-free vanilla yogurt
• Coffee with fat-free half and half

Spread peanut butter over warm toasted English muffin. Put cantaloupe chunks and grapes on wooden skewers for a fancier holiday presentation. Serve fruit skewers with yogurt for dipping.

Lunch:

40 grams carbohydrate, 440 calories, 28% calories from fat

• 3 oz grilled chicken breast
• 1/2 avocado, diced
• 1/2 cup grilled corn
• 1 tomato, diced
• 2 Tbsp low-fat Italian salad dressing
• 1/2 cup chopped salad greens
• 1 peach

Marinate chicken breast in 1 Tbsp low-fat Italian salad dressing for 1 hour, then grill. Grill corn, then cut off cob. Mix warm corn with diced tomato and avocado. Serve the mix over salad greens tossed with 1 Tbsp low-fat Italian salad dressing. Enjoy a fresh juicy peach for dessert.

Dinner:

58 grams carbohydrate, 600 calories, 36% calories from fat

• 3 oz lean ground beef burger
• 1 oz Swiss cheese
• whole wheat hamburger bun
• 1 cup sweet potato, sliced thin
• 1 cup grilled asparagus piece

Grill beef burger, then melt cheese over burger. Grill sweet potato slices and asparagus on a piece of aluminum foil sprayed with non-fat cooking spray. Season potato and asparagus lightly with salt and pepper.

Snack:

21 grams carbohydrate, 215 calories, 44% calories from fat

• 1/4 cup blueberries
• 1/4 cup raspberries
• 6 almonds
• 1 cup skim milk

Toss berries with almonds and serve with a glass of skim milk.

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