Planning Healthy Meals for Children with Diabetes
Unlike the advice people with diabetes had received in
the past, today there is no such thing as a “diabetic food”. Years of
research and studies have found that it is the amount of foods eaten, not
the food itself that causes problems. This is a very important fact to
remember when you are trying to plan healthy meals for your children. They
will eat healthier when they realize they do not need to give up all of
their favorite foods.
How do you plan meals that include your child’s favorite foods? The American
Diabetes Association has a chart called the Exchange List which lists all
the food groups; starches, fruits, vegetables, meats and meat substitutes,
milk, fats, and free foods. By outlining the individual foods, combination
foods, and portion sizes, it becomes much easier for us to plan
well-balanced meals.
In order to understand how to use the Exchange Lists you will need to
understand how the system works. In a nutshell you exchange one food for
another as outlined in the chart. The list does take some time to learn, but
it is a really good tool that will help you plan healthy well-balanced meals
and snacks daily.
Let’s say that your child’s meal plan calls 1500 calorie meal plan to be
distributed throughout the day.
Breakfast Exchanges: 2 bread/starch, 1 protein, 1 fruit, 2 fat, and ½ milk:
¾ cup of Ready to eat unsweetened cereal
1 slice of toast
½ cup of juice
1 slice of bacon
1 tsp of margarine
4 oz. 2% milk
Lunch Exchanges: 2 bread/starch, 1 fruit, 1 vegetable, 2 protein, 1 fat, and
½ milk:
2 oz. hamburger
1 bun
½ c. canned fruit
½ c. non-starchy cooked vegetables, or 1 c. of raw vegetables
1 tsp. mayonnaise
4 oz. 2% milk
Supper Exchanges: 2 bread/starch, 2 protein, 1 fruit, 1 vegetable, 1 fat,
and ½ milk:
2 oz. baked chicken
½ c. mashed potatoes
½ c. canned fruit
½ c. non-starchy cooked vegetables or 1 c. raw vegetables
1 tsp. of margarine
4 oz. 2% milk
Afternoon or Evening snack: 1 starch/bread and ½ milk:
8 animal crackers
4 oz. 2% milk.
If your child doesn’t like the foods listed above you simply look at the
Exchange List for different alternatives. In no time at all you will be
planning healthy well-balanced meals and snacks with ease.
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