day 4: a sam­ple hol­i­day

1,600 CAL, 159 G CARB

Diabetic Living (USA) - - Recipe Index -

1. “Re­sist the temp­ta­tion to skimp on break­fast and lunch in or­der to splurge for din­ner. Af­ter all, big meals can re­sult in high blood sugar and skimp­ing may just set you up to overeat later on,” says Jill Weisen­berger, M.S., RDN, CDE.

2. Oven full of hol­i­day dishes? Pick up a ro­tis­serie chicken, es­pe­cially if you’re feed­ing a crowd, or swap in left­over turkey.

3. “If your menu in­cludes ap­pe­tiz­ers and other foods that dig into your carb and calo­rie bud­get, serve your­self just a cou­ple ta­ble­spoons of each side dish to ex­cite your taste buds with­out eat­ing more than an ap­pro­pri­ate amount,” says Weisen­berger.

BREAK­FAST

Ap­ple Oat­meal (1∕2 cup rolled oats, cooked with wa­ter +1∕2 medium ap­ple, sliced + 2 Tbsp. pump­kin seeds + 1 Tbsp. chia seeds +1∕2 tsp. cin­na­mon) +

1 cup low-fat milk

371 CAL, 45 G CARB

LUNCH

Chicken Sand­wich (1 whole-wheat pita + 3 oz. cooked chicken + 3 Tbsp. hum­mus + 1 cup baby kale)

370 CAL, 43 G CARB

DIN­NER

Gar­lic-Rose­mary Roast Beef with Horse­rad­ish Sauce, p. 88 + 1∕2 cup Green Bean Casse­role Salad, p. 89 + 1∕2 cup Herb-Roasted Root Veg­eta­bles, p. 89 +

1∕3 cup Smoky Mashed Sweet Pota­toes, p. 88 + 1∕3 cup Fig & Wal­nut Wild Rice Dress­ing, p. 88

665 CAL, 50 G CARB This sam­ple spread keeps carbs in mod­er­a­tion and your day’s to­tal sodium un­der the 2,300 mg gen­eral guide­line.

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