PRECIOUS DIABETES FOUNDATION MENU GUIDE

                         DIABETIC MENU GUIDE

Diabetics like every other person can enjoy every healthy meal but caution must be taken to   avoid hiking the blood sugar level.

·        Regular mild exercise for at least 30 mins daily is important

·        Avoid heavy breakfast and late dinner

·        Dinner must be served at most by 8.oopm

·        Eat small portions of food and snack in between meals

·        Do not skip breakfast

Menu	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast 7.30-8am	½ cup of oat porridge with milk and 1 cup of moimoi with 2 boiled eggs	1 cup of milk/tea with two slices of bread and ½ avocado pear	½ cup of quaker oat with milk and 1 cup of moimoi, 2 boiled eggs	1 cup of milk/tea with 2 slices of bread and 2 pieces  of fish in tomato sauce	2 bars of wheat biscuit with milk/ tea and 2 boiled eggs	4 medium size of boiled potatoes and vegetable stew with 2 pieces of fish	1 cup of milk/tea, 2 slices of bread and two pieces of fish in tomatoes sauce.
Snacks 11am	2 garden eggs	1 apple	1 small orange	½ cup of pawpaw	cucumber and nuts	garden eggs	½ cup of pawpaw
Lunch 1-2pm	11/2 cup of oat meal swallo with any  soup 2  pieces of lean meat or chicken	1 cup of unripe plantain pottage with vegetables and 1 small fish	1 cup of wheat swallo with soup and 2 pieces of fish	11/2 cup of Acha with carrots and green beans and 1 piece of chicken	11/2 cup of oat swallo  with (bitter leaf )soup and 2 pieces of lean meat	1 cup of unriped plantain flour mould with vegetable soup and 1 medium dried fish	11/2 of jolllof rice and beans and chicken or turkey
Evening snack 4-5pm	1 cracker with tea	1 cucumber	1 cup of grape fruit juice	1 medium size orange	1 cup of sliced cucumber	2 garden eggs	2 garden eggs
Dinner 6-7.30 pm	2 medium slices of boiled yam or potatoes and vegetable stew with fish	1 cup of beans pottage with vegetables and 1 medium dried fish ½ cup pawpaw	1 cup of jollof rice with vegetable and 2 pieces of lean meat or chicken ½ cup of milk or tea	1 cup of unripe plantain pottage with vegetable and 1 small dried fish	1 cup of cooked rice and bean with stew and I piece of chicken 1 cucumber	1 cup of spaghetti with vegetable sauce and 2 pieces of lean meat 1 orange	1 cup of moimoi and 2 boiled egg 1 orange

SHOPPING GUIDE

Ø Use skimmed milk

Ø Avoid fried foods, heavy pastries and sweetened or sugar containing biscuits

Ø Replace carbonated and sugary drinks with fresh fruit juice or unsweeteened yourgurt

Ø Use only low cholesterol oil such as soya oil, coconut oil, almond oil and olive oil for cooking

Ø Avoid canned and processed foods

Ø Go for brown rice and basmati rice as preference to white rice

Ø Use whole fiber foods eg whole wheat

Ø Avoid white bread

Ø Enjoy nuts and grains eg peanut, cashew nuts, almonds, hazel nuts, walnut etc

Ø Dried fruits such as raisins are encouraged

Ø Use white meat in place of red meat ie chicken and turkey

Ø Avoid added table salt while eating

Other foods/ vegetables not listed in the menu guide include:

·        Bread fruit (Ukwa)

·        Sweet potatoes

·        Corn

·        Bambara nut food  (Okpa)

·        All sea foods

·        Mushroom

·        Cashew nuts

·        Carrots

·        Broccoli, parsley, pumpkin

·        Avocado pear

·        All other native soup (prepared with healthy ingredients)

Please note that this menu is just a guide and not a restriction, just like every other healthy individual, diabetic can enjoy every HEALTHY FOOD with consideration of their blood glucose level while making food choices.