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Backcountry Menus For Diabetics

Feeding a diabetic hiker takes planning and professional advice, but not necessarily a special menu.

Snack suggestions

  • 1 large apple and 2 tablespoons peanut butter (14 grams protein, 22 grams carbohydrates)

  • 6 graham crackers and 1 tablespoon peanut butter (7 grams protein, 30 grams carbohydrates)
  • 1/3 cup soy nuts (11 grams protein, 19 grams carbohydrate); mix with raisins for extra flavor and more carbohydrates
  • Low-sugar nutrition bars, such as Mead Johnson’s Choice DM (6 grams protein, 19 grams carbohydrates). Contact (800) 247-7893 or www.choicedm.com to find out where you can buy them.

    Three-Day Menu
    Nutritional values are for one serving of the “Or Even Better” suggestion.

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    Instead of Use Or even better Protein (g) Carbos (g) Calories Fat (g)
    DAY 1, Breakfast
    Corn flakes cereal Raisin bran cereal 1 cup Kellogg’s All-Bran cereal with 2/3 cup nonfat powdered milk and 1 ounce almonds 23.4 77.1 436 16.6
    DAY 1, Lunch
    Flavored crackers Plain saltines 2 ounces whole wheat crackers 6 30 226 0
    3 tablespoons peanut butter 21 0 300 24
    1 orange 0 15 60 0
    DAY 1, Dinner
    Instant rice and sauce packet Instant white rice Nutty Rice (see recipe below) 18.3 78.5 651 30
    1 3-inch fig bar(see recipe below) 1 20 99 2
    DAY 2, Breakfast
    1 sweet, flavored bagel Plain bagel Wheat bagel with Mushroom Omelette (see recipe below) 22 44 387 13.4
    1 orange 0 15 60 0
    DAY 2, Lunch
    1 high-sugar energy bar 1 flavored granola bar 1 plain granola bar 4 23.7 173 7.3
    3 tablespoons peanut butter 11 9.9 282 24
    1 medium apple 0 21 81 0
    DAY 2, Dinner
    Prepackaged pasta and sauce Instant vegetable soup Spicy Italian Pasta (see recipe below) 26 78 681 33
    1 3-inch fig bar 1 20 99 2
    DAY 3, Breakfast
    Flavored instant oatmeal Plain instant oatmeal 1 cup prepared oat bran with 2/3 cup powdered nonfat milk 23.5 59 327 6
    2 envelopes sugar-free instant breakfast 14 46 260 0
    DAY 3, Lunch
    Jerky 1 4 oz. can of tuna 4 oz. can of chunk chicken 25.6 2 146 4
    8 dried apricot halves 2.4 40 155 0
    Flavored crackers 3 oz. wheat crackers 11.3 79 339 15
    DAY 3, Dinner
    Flavored instant potatoes Lentil soup Easy Beans and Rice(see recipe below) 31.3 81 666 25
    Page 2 of 212

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