Alissa's Fitness Blog

Alissa's Diabetes and Fitness Blog

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Discussion of Diet and Fitness as a tool to manage Diabetes

How to have a Healthy Sweetheart

It’s estimated that 58 million pounds/$345 million dollars of chocolates will be consumed by Americans leading up to Valentine’s Day.  Let’s not fall into the sweets trap and remember that Valentine’s Day is a special day to spend with loved ones.  Although it's very tempting to find sweet foods and chocolate to eat as a treat, the loved ones I spend this day with, my 2 children, find healthy ways to celebrate. Since my daughter is also diabetic, we plan meals in advance – we went to the grocery store and picked out replacements for unhealthy sweets. We purchased a vegetable platter and vegetables to make into kebabs using vegetarian soy meat.  Below is a list of carb-counted healthy treats we got at the grocery store.  I’d love for you to tell me how you are celebrating Valentine’s Day in a healthy way – please scroll down and make comment.  Have a happy and healthy Valentine’s Day!

Food options

VEGETABLES

  • Asparagus                1 cup = 2 carbs
  • Green Beans           1 cup = 4.14 carbs
  • Broccoli                    1 cup = 5.8-7.3 carbs
  • Cauliflower             1 cup = 2 carbs
  • Red Beets                1 cup = 9 carbs
  • Kale                            1 cup = 6 carbs (loose, raw, cooked)
  • Spinach                     1 cup cooked = 5.7 carbs, uncooked 1.9 carbs
  • Carrot                        3 oz = 8 carbs
  • Cucumber                ½ cup – 1.6 carbs
  • Romaine                      2 cups = 1 carb
  • Celery                       2 oz = 1 carb
  • Bell Pepper             1 Cup 1 whole or 5 mini 1 = 6 carbs

I recommend using a dry measuring cup

 FRUIT

  • Berries(Not strawberriesI)       ½ Cup = 15 carbs
  • Apple (Small)                                  (5 oz) = 17 carbs
  • Banana                                              1 whole = 24 carb
  • Melon                                               ½ cup = 7 carbs
  • Grapefruit                                         ½ cup = 10 carbs

DAIRY

  • Lactaid Cottage Cheese              ½ cup = 7 carbs
  • Fage 0% yogurt                              1 cup = 9 carbs

COMPLEX CARBS

  • Spelt Bread                                     1 slice = 22 carbs
  • Rice Crackers                                  (I use Mary’s) 13 Crackers = 21 carb( .61 each)
  • Black Beans                                     1 cup = 25 carbs
  • Edamame                                         Cooked =1 cup 5.7 = 7 carbs
  • Lentils                                               1 cup = 25  carbs
  • Rice Cakes (originial)                   Quaker 1 = 7carbs Lundbergs 1 = 13 carbs
  • Cream of Rice                                 ¼ cup = 36 carbs
  • Hummus                                           2 TBSP = 5 carbs (1TBSP = 2.5 carbs)
  • Quinoa                                              ¾ cup = 34 carbs
  • Sweet Potato                                 4 oz = 16 carbs
  • Butternut Squash                         1 cup = 21,5 carbs
  • Red Potatoes                              1 oz = 7 carbs
  • Mung Bean Pasta                          2 oz = 6 carbs
  • Rice Tortilla                                   1= 22 carbs ( I buy it at Whole foods see label)

TASTY OPTIONS

  • PB2                                         2 TBSP  = 5 carbs (Not regular Peanut Butter)
  • Unsweetened Chocolate           1 TBSP=  3 carbs
  • Almonds                                  ¼ cup (20 almonds) = 2 carbs
  • Salsa or Pico De Gallo            2 TBSP = 1 carb

Showing 1 Comment

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Dave Green 9 years ago

My wife, Teri, and I split a porter house steak. We also had baby red potatoes and mixed vegetables. Everything was so delicious.



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