#alternate next Prevention | ____________________ Submit ____________________ Submit * Health * Weight Loss * Fitness * Sex * Mind-Body * Food * Beauty * Video * Health: * Lose the Grains, Lose the Pains! * A Healthier You! * Diabetes 101 * Sign Up for Eat Clean News * Block Colds & Flu * Conditions A-Z Tweet Pin It Print Email Prevention's 5-Week Diabetes Diet Meal Plan Outsmart Diabetes 5-Week Meal Plan Build your daily menu and control blood sugar by mixing and matching your favorite breakfast, lunch, dinner, and two snacks The Outsmart Diabetes Diet is based on new research that found four specific nutrients—fiber, vitamin D, omega-3s, and calcium—work together to help balance blood sugar and encourage weight loss. Build your daily meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks—any combination gets you approximately 1,400 calories a day and a healthy dose of the "Fat-Fighting 4." Remember to eat about every 3 hours and practice portion control. Follow this mix and match meal plan—adapted from The Outsmart Diabetes Diet—for the next five weeks to help fight fat, maintain healthy blood sugar levels, boost energy, and reduce your diabetes risk. BREAKFAST Fruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100 percent fruit spread on ½ of a whole grain bagel. Serve with 1 c fat-free milk. Crunchy yogurt: Combine 6 oz fat-free light yogurt, ¼ c granola cereal, 1 Tbsp ground flax seed, and 1 Tbsp chopped nuts. Add ground cinnamon and/or sugar substitute to taste. Eggs and English muffin: Scramble 1 egg in a pan coated with 1 tsp canola or olive oil; top with ¼ c chopped tomato, onion, and chile salsa. Serve with toasted 100 percent whole grain English muffin, spread with 2 Tbsp low-fat (1 percent) cottage cheese, and 1 c fat-free milk. Good Morning Blend: Stir together 6 ounces fat-free yogurt, 2 Tbsp dried mixed fruit, 2 Tbsp ground flax seed and 2 Tbsp chopped almonds, walnuts, or pecans. Nutty Oatmeal: Top 1/2 c cooked oatmeal with ¼ c walnuts or other nuts; add ground cinnamon and/or sugar substitute to taste. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage. Bagel and cream cheese: Spread 1/2 100% whole grain bagel with 1 Tbsp low fat cream cheese. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage. Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut or olive oil. Add ½ c spinach leaves, ½ c mushrooms, onions, garlic, and herbs as desired; and top with 2 Tbsp reduced fat cheese. Serve with 1 slice 100% whole grain toast spread with 1 tsp canola-oil margarine and 1 c fat-free milk or calcium-enriched soy or rice beverage. * 1 * 2 * 3 * next Published November 2011, Prevention * 1 * 2 * 3 * next Tweet Pin It Print Email Recommended For You recommended by Zergnet 3 Natural Headache Cures Fixes that work faster than meds See All Videos FREE NEWSLETTERS [X] Prevention Today Get the latest health news and advice delivered to your inbox. [X] Recipe of the Day Jump-start your metabolism with delicious, clean recipes. [X] Eat Up, Slim Down Eat your way to a smaller waistline with these tips. [X] Exercise of the Week Challenge yourself with a new body-toning exercise each week. [X] Eat Clean News The latest news on eating clean and staying healthy. ____________________ (nl_signup) SIGN UP You may unsubscribe at any time. Your Privacy Rights About Us NEW Offer from Prevention Fatigue? Weight Gain? Migraines? Fatigue? Weight Gain? Migraines? 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