DIABETIC MENU GUIDE FOR NIGERIAN FOODS

  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

·        Most importantly, your daily diets should be guided by your daily blood glucose level, high blood glucose level should go with low carbohydrate foods and vice versa.

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.