Meal Planning

abidinginGodscall
By abidinginGodscall Latest Reply 2008-05-13 13:31:14 -0500
Started 2008-04-21 10:17:15 -0500

Hi:
Who has a good meal plan out there? I really suck at meal planning partically because I never have been good at it and the other reason is I am on a extremely limited to no budget for food. I'd appreciate any help.
Thanks
Abiding


4 replies

glodic7
glodic7 2008-05-13 13:31:14 -0500 Report

Hi there tons of great receipes on line-check whats on hand,ck the gycemic index and then search the net using your main ingredient.Also local churhes and other organizations share their pantry each week.Please dont be offened but many people and organizations give to these places in hopes that it will go to a needy person instead of feeding the birds or worst yet if it spoils and is thrown out!May god bless you and provide for you.

toadie
toadie 2008-05-07 10:58:28 -0500 Report

Do you have access to the health food store? If you do, you can buy oatmeal for about $4.00 for about 10 cups (which means you can make 20 morning meals out of that)! 1/2 cup of oats cooks up to 1 cup. Do you have a store called Aldi's there? If so buy the cheap fruits, and veggies. Apples are good sources of fiber. And of course the others are good for vitamins/minerals. I eat mostly veggies, and lean meats, when I can afford them, and I am going to start eating tuna again, its good for us too, and cheap. I drink lots of water, and occasionally tea with no sugar and I put lemon in it. For snacks I eat a few nuts, like peanuts or sunflower seeds. I eat cheese for snacks here and there. This is about all I eat anymore, and my blood sugars aren't as high, because I started taking my estrogen, and using the Cinnamon, cinnamon taken in doses of no more than 1 gram a day (1/4 tsp.) helps bring BS down because it mimics insulin

Try the cheap stuff, and eat smaller amounts more times a day, and you will save money, lose weight, and lower your BS. It's all about balance and moderation, oh and try sticking to 45g of carbs. a meal each day.

Toma
Toma 2008-04-22 03:54:04 -0500 Report

Hi,

You didn't say but I am guessing you are a type 2. There are some simple things you can do on any budget.

1. Reduce or eliminate the high glycemic carbs. High glycemic carbs are things like highly processed grains, such as most breads or anything else made with flour, high sugar foods, most forms of white rice, most forms of potato, etc. a glycemic data base is maintained by the University of Sydney at http://www.glycemicindex.com.
It is an unfortunate reality that the cheap foods are often high glycemic and this is contributing to the ever increasing percentage of Americans being diagnosed as type 2 diabetics.

2. Eat more whole grains that have not been highly processed.

3. Eat more brightly colored fruits and vegetables.

4. make sure you are getting plenty of water. At least 2 quarts per day and more in hotter climates or when very active.

5. Avoid all foods with trans fats. This takes a bit of work since food manufacturers are find ways to hide the trans fats in the foods they make.

6. add 1/4 teaspoon of cinnamon to your diet every day.

7. A concentrated Omega three fish oil supplement will help. These are fairly inexpensive at Wall mart. I recommend 1500 mg of Omega 3 EPA/DHA per day.

8. There is a link between vitamin D deficiency and type 2 diabetes. The best source of vitamin D is sunshine. If you are not out getting direct sunlight or if you are dark skinned Vitamin D capsules are usually helpful. They are also rather cheap. 2000 units per day is a good target unless you can get all you need from sunshine.

9. Get plenty of fiber, 25-35 grams per day depending on your height, weight, sex and age.

There are many other options for herbs and foods that can help control blood glucose such as Garlic, onions, hot peppers, buckwheat, beans…

It's hard to get all you need to know in a short response.
there is a lot more detail on all of this at Diabetic-Diet-Secrets.com

John Crowley
John CrowleyCA 2008-04-22 02:49:24 -0500 Report

Abiding,
Welcome to the site. I am sure we can pull together some great ideas for you. It sounds like you are in a tough spot, with a limited budget. But I'm sure drawing on the experience of others on this site, we can provide some suggestions. I'll see what I can pull together and I encourage others to do the same.
John

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