IN THIS CHAPTER
Sampling dinner menus within target carb ranges
Improving dinner dishes with healthy tips
Personalizing dinner meal plans
Dinner replenishes the fuels you’ve used up during the day and establishes reserves to last you through the night. The dinner meal should be about four to six hours after lunch. Aim for a balanced meal; Chapter 8 provides information on the plate method of meal planning to incorporate foods from the various groups in appropriate portions. Healthy food options for dinner are encouraged, such as leaning toward lean proteins and choosing lower-fat cooking methods rather than deep-frying. This chapter gives you menu ideas and shows you how to customize your dinner plans.
Determining What’s for Dinner
The menus in this chapter are designed to illustrate how to achieve variety in food choices, yet consistency in carb intake. You find seven themes for dinner with three carb-range options. Carb and calorie counts are noted for each menu. The main carb-containing foods are in bold font, and the grams of fiber have been subtracted from the total carb count. The portion sizes in the base menus provide 30–45 grams of carb per meal. Tips for incremental carb portion add-ons boost the carb count to achieve 45–60 grams of carb and 60–75 grams of carb. If you choose to eat more than 75 grams of carb, you can add items as needed. Appendix A indicates portion sizes that provide 15 grams of carb from starch, fruit, and milk food groups. If you aren’t sure how many carbs you need, see Chapter 5 .
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Dinner Menus |
BASE MENU 30–45 Grams Carb per meal |
45–60 Grams Carb per meal |
60–75 Grams Carb per Meal |
Healthy Tips and Options |
|
Monday Meat-free meal |
3 ounces baked tofu ½ teaspoon soy sauce 1 teaspoon toasted sesame oil ⅔ cup cooked quinoa 10 spears asparagus with 1 teaspoon olive oil, lemon juice 2 cups lettuce 2 teaspoons salad dressing Total: 33 grams carb 388 calories |
To the base menu add: 1 cup baked or roasted butternut squash made with 1 teaspoon oil or butter Total: 48 grams carb 510 calories |
To the base menu add: 1 cup baked or roasted butternut squash made with 1 teaspoon oil or butter + Small apple Total: 63 grams carb 570 calories |
Add slices of radish, onion, cucumber, or purple cabbage to your salad. Trade out the apple for any fruit portion in Appendix A . Cook grain in vegetable broth for added flavor. Opt for flavored vinegar rather than salad dressing if desired. Low-sodium soy sauce is an option. |
|
Tuesday South of the border |
4 ounces grilled skinless chicken (sliced) 1 small 6-inch corn tortilla ½ cup chopped stir-fried onions and bell pepper 1 tablespoon grated cheese 1 tablespoon guacamole 2 teaspoons low-fat sour cream ½ cup diced mango Total: 30 grams carb 420 calories |
To the base menu add: ½ cup black beans Total: 45 grams carb 535 calories |
To the base menu add: ½ cup black beans + 1 small 6-inch corn tortilla Total: 60 grams carb 605 calories |
You can use fish or lean beef rather than chicken. Spice it up as desired using garlic, chilies, and hot sauce. If you’re watching your fats, opt for fat-free sour cream and reduced-fat cheese. 1 cup of papaya has the same carb count as ½ cup mango, so you can swap. |
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Wednesday Asian cuisine |
4 ounces lean beef or pork, sautéed with garlic, 1 sliced green onion, and 1 cup chopped broccoli ⅔ cup cooked brown rice 1 teaspoon soy sauce 1 teaspoon sesame oil 1 teaspoon chili paste Total: 34 grams carb 400 calories |
To the base menu add: 1 medium orange Total: 47 grams carb 460 calories |
To the base menu add: 1 medium orange + ⅓ cup cooked brown rice Total: 61 grams carb 540 calories |
Trade out the orange for any fruit portion in Appendix A . Try bok choy or Chinese greens rather than broccoli for variety. Add mung bean sprouts. Low-sodium soy sauce is an option. |
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Thursday Italian inspired |
⅔ cup cooked whole-grain spaghetti ½ cup marinara sauce, no sugar added 3 ounces turkey meatballs (check labels to see whether the product contains any carb) 1 tablespoon grated parmesan cheese ¾ cup steamed green beans Total: 45 grams carb 450 calories |
To the base menu add: ⅓ cup cooked whole-grain spaghetti Total: 60 grams carb 530 calories |
To the base menu add: ⅓ cup cooked whole-grain spaghetti + 17 small grapes Total: 75 grams carb 590 calories |
Add a leafy green salad with olive oil and balsamic vinegar. You can try vegetarian meatballs. |
|
Friday Catch of the day |
4 ounces cooked salmon Kale salad with 2 cups chopped kale and ⅔ cup cooked farro grain, 2 teaspoons olive oil, and 1 teaspoon vinegar Total: 41 grams carb 514 calories |
To the base menu add: Dinner roll (whole wheat, small) with 1 teaspoon butter Total: 56 grams carb 634 calories |
To the base menu add: Dinner roll (whole wheat, small) with 1 teaspoon butter + 1¼ cups cut strawberries Total: 71 grams carb 694 calories |
Salmon may be baked, grilled, or poached. You can switch to any type of fish. Lemon juice may be used as desired. You can add minced bell pepper, celery, and onions to the kale salad if desired (they add minimal carb). You can swap the kale for any leafy greens and season the salad as desired with pepper, herbs, and garlic. You can have watermelon instead of the strawberries. You can substitute quinoa or brown rice for the farro. |
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Saturday Southern comfort |
4 ounces cooked chicken breast or thigh (skinless) ½ cup mashed potatoes 2 tablespoons gravy 2-inch cube of cornbread (1½ ounces) with 1 teaspoon butter ½ cup boiled or steamed collard greens Total: 35 grams carb 450 calories |
To the base menu add: ½ cup black-eyed peas Total: 42 grams carb 540 calories |
To the base menu add: ½ cup black-eyed peas + 1 medium peach Total: 60 grams carb 600 calories |
Roast or bake chicken instead of frying. You can cook it with the skin on, but remove skin before eating. Try reduced-fat margarine or a “light” version. Skim fat before making gravy or buy low-fat, premade gravy. |
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Sunday Stuffed peppers |
1 large bell pepper , seeded, steamed but firm ½ cup cooked lean ground beef or turkey Stir in ⅓ cup water, 2 tablespoons of tomato paste , and ½ teaspoon Italian seasoning. Add in ⅓ cup cooked brown rice. Simmer all; stuff into pepper. 1 slice of bread (whole wheat) with 1 teaspoon butter Total: 36 grams carb 397 calories |
To the base menu add: ½ cup legumes such as navy beans or kidney beans Total: 50 grams carb 509 calories |
To the base menu add: ½ cup legumes such as navy beans or kidney beans + 1 cup melon such as honeydew or cantaloupe Total: 65 grams carb 569 calories |
Swap the meat for vegetarian crumbles if desired. Chop celery, onion, and garlic and simmer with the ground protein. Adjust seasonings as desired. Add a leafy green salad if desired, with balsamic vinegar. |
Personalizing Your Dinner Meal Plan
When looking through the menus in this chapter, feel free to personalize them with the help of the following tips:
· Swapping out carb choices: For example, if the menu calls for rice, you can swap for other grains that have the same carb count. You can replace the rice with quinoa, millet, polenta, couscous, pasta, or stuffing. Refer to the Exchange Lists in Appendix A to find comparable items. Every choice in the starch group is listed in a portion size that provides approximately 15 grams of carb, so you may exchange one choice for any other.
· Mixing it up with fruits and veggies: The same holds true for the fruit group. Mix it up and vary the vegetables too. If you aren’t a fan of broccoli, you can trade for snap peas, green beans, okra, zucchini, or any other vegetable on the list. Serve up a leafy green side salad, if desired. Vegetables are highly encouraged, and most are pretty low in carbs. Vary the options in these basic menus, and you’ll be on your way to planning carb-controlled menus of your own.
If you aren’t having a serving of fruit with a meal, fruit makes a healthy snack. Choose small-sized fruits, about the size of a tennis ball or baseball. For melon and berries, aim for about a cup.
· Adding a carb-free thirst quencher to your meal: For more information about beverages, see Chapter 11 .
· Picking your protein portions: “Eating smart for your weight and heart” means selecting lean proteins. Lean cuts of beef include sirloin, flank, and tenderloin. Pork tenderloin and ham also fall into the lean category. Skinless poultry, fish, and shellfish are excellent lean options. If you want to go veggie, feel free to use vegetarian meat replacements. There are many vegetarian meat substitutes that mimic the texture and taste of real meat (and most have little or no carb). If a meal suggests beef or pork and you want to switch to fish or skinless chicken (or tofu), that’s fine because the protein choices won’t affect the carb counts in the menus.
A good simple guideline for protein portioning is to aim for the same size and thickness as the palm of your own hand. So go ahead and tweak the menus with your choice of lean protein.
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Keeping an eye on your condiments: Condiments can be hidden sources of fats, carbs, and sodium. Read labels carefully. Barbeque sauce and ketchup have some carbs; however, when used in modest amounts they shouldn’t have much impact on blood-glucose levels. Large portions may contain a significant amount of carb. When it comes to blood pressure, it’s the sodium you should be trying to cut down on, so skip the salt shaker and limit the soy sauce. Beware, many other sauces used in Asian cooking are also high in sodium. To limit fat, consider nonfat or light versions of salad dressing, sour cream, and mayonnaise.
· Seasoning sensationally: Feel free to season to satisfy, focusing on salt-free seasonings. Season your wok favorites with ginger, garlic, and chili paste. Add a dash of toasted sesame oil and a splash of flavored rice vinegar. If you like it spicy, try a squirt of Vietnamese chili sauce. Add zing to your Mexican meals with diced green chilies, jalapeños, or salsa. Bake your fish with some white wine and garlic and a squeeze of lemon juice. Break out the basil and oregano for your Italian food (of course garlic goes well here too!). Use pepper (black, white, and red), herbs, salt-free spices, and flavored vinegars to enhance your meals as desired. Enjoy.