Whole Grain Guide

This is a healthy and delicious whole grains into your diet.

A whole grain is simply the most minimally- processed version of any grain. Grain kernels are made up of bran germ, and the endosperm. As the bran and the germ are stripped away in the refining process, much of the fiber, vitamins , minerals , and antioxdiants are removed along with them. Most grains are processed in some way before we cn eat them and there's a wide specturm from whole to fully refined.

Healthy Eating For Diabetes

Tips for staying healthy

It's about making educated choices, practicing portion control and moderation and choosing nutritious foods, include a variety of fruits and vegetables, lean proteins, healthy fats, and high-fiber whole grains and beans.

Carbohydrates are the primary fuel for your body and brain. It contribute most to your blood sugar and glucose levels. It found in breads, grains, beans, fruits, vegetables and dairy products, as well as in table sugar, cakes, cookies, ice cream, and other sweets.

Sugar and sweets can be part of a diabetic diet, but should be combined with other foods to lessen their impact on blood sugar. If you choose to have dessert, plan ahead, substituting it for other carbohydrates in the meal (like pasta, rice, or bread).

High-fiber foods help stabilize blood sugar and lower cholesterol. High-fiber foods include oats and barley, whole grains, beans, nuts, fruits, and vegetables.

Protein, select lean meats, seafood, low-fat dairy, 1 egg per day, or legumes (which includes beans, soy products, and peanut butter).

Fats are a necessary part of any diet. With diabetes, excess weight and risk of heart disease are concerns, so managing fat intake is especially important. Avoid saturated fats, like those found in full-fat dairy, red meat, and chicken skin and also trans fats, found in commercially fried and processed foods. All fats, even the healthy ones, are high in calories, so use them sparingly.

Water and other low-calorie beverages are the best ways to quench your thirst without adding excess calories and carbohydrates.

If you drink alcohol, limit drinks to 1 per day for women and 2 per day for men, and always consume it with food.

Weight loss and daily exercise lower blood sugar, blood pressure and cholesterol which in turn may lower amount of medication you need.

Apple Coffee Cake Recipe

1)1 cup flour1 teaspoon baking powder

2)1/2 teaspoon salt1 cup sugar

3)1 teaspoon ground cinnamon

4)5 1/2 Tbsp unsalted butter, room temperature

5)1 egg, beaten

6)1/2 cup whole milk1 medium Cortland or other baking apple, peeled and sliced

1)Set the oven to 375°F. Grease a 9-inch square baking dish with or pie pan a 4-cup capacity. 2) Sift the flour, baking powder, and salt.
3) In a bowl, combine 1/2 a cup of the sugar with the cinnamon, set aside.
4) In the bowl of an electric mixer, cream the butter with the remaining 1/2 cup sugar. Beat in the egg until blended. Add the flour mixture in three additions, alternating with the milk, beating until just combined.
5) Spread half the batter in the baking dish. Lay the apple slices on the batter so they just cover the batter (you may have to overlap some slices). Sprinkle the apples with half of the cinnamon-sugar mixture. Spread the rest of the batter over the apples. Sprinkle the remaining cinnamon-sugar on top.
6) Bake the cake for 25 minutes or until it is golden brown and apples start to bubble at the edges.

Preparation for Milkshake

Orange milkshake ingredients:

1. Orange juice – 1 cup
2. Milk – 1 cup
3. Sugar – 4 tsp or to taste
4. Crushed ice – ½ cup
5. Almond - 2 (optional)
6. Pistachhio - 2 (optional)


Orange milkshake preparation:

1.Extract the juice from orange.

2.Blend the juice with milk, sugar and crushed ice in a blender.

3.Pour into tall glass and garnish with chopped pista and

4.Serve immediately.

Preparation of Apple Juice

Apple juice ingredients:

1. Apple – 3

2. Water – required quantity

3. Sugar – 4 tsp

4. Crushed ice – ½ cup

Apple juice preparation:

1.Peel and cut apple into small pieces.

2.Remove the seeds.

3.Blend the apple pieces with little amount of water and sugar and extract the juice.

4.Transfer into glass and add some crushed ice.

5.Serve chilled.

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