Combating

Diabetes
in your 20s
TIPS & RECIPES
BY
LEO CLUB OF COLOMBO KNIGHTS
Tips for your 20s

Your 20s are often considered as a prominent

time of your life. You may have started your
higher studies or might have started work; but
your health care or medical routine may have
become unbalanced or even nonexistent.
Thus, it is important that you lead a healthy
life from your 20s itself as to avoid diabetes.
 According to the data provided by
the International Diabetes
Foundation, 1,198,100 cases of diabetes has
been reported in Sri Lanka during last year. As
Sri Lankans, we are blessed to live in a
country with many nutrients food available at
our disposal, from jack curry to the lentils,
there are lots of nutrient-rich choices.

However, it is wise to eliminate deep fried

items, high-fat foods and refined flour.
This book will basically feature a collection of
well-thought out recipes to combat diabetes
and those who have been diagnosed with
diabetes, this will include the dietary changes
that you can make. Obviously leaving with
diabetes does not have to mean feeling
deprived; you can definitely learn to balance
meals and make healthier food choices.
What are the different
kinds of diabetes ?
Type 1 Diabetes :

During Type 1 diabetes, the pancreas produces

very minimal insulin and hence it is a chronic
condition. It is also known as juvenile diabetes.
This kind of diabetes typically occurs during
childhood, however, can persist through
adulthood.

Type 2 Diabetes :

This is a condition that affects the way the body

processes glucose, also known as blood sugar.
This kind of diabetes can have negative effects
on the overall health, causing heart and kidney
disease, etc.

What to include in your

diet?
1.     Fatty Fish
2.     Sweet potatoes
3.     Probiotic Yoghurt
4.     Citrus Fruits
5.     Beans
6.     Green Leafy Vegetables
7.     Whole grains (Brown rice, whole grain
bread)

What to  cut down?

1.     Carb-heavy food
2.     Refined Sugar
3.     Sugary drinks
4.     Salty food
5.     Alcohol
Some Common Ingredients for a Diabetic
Friendly Diet

With portion size in mind, a person with diabetes can include:

canned tuna, salmon or sardines

Chicken

hard-boiled eggs

salads with a side dressing

low-salt soups and chili

whole fruit, such as apples and berries

cottage cheese

peanut or almond butter

nuts and seeds

avocado

raw vegetables, such as cherry tomatoes, celery sticks,

carrots, cauliflower.
 A HEALTHY TUNA

WRAP

PROCEDURE
INGREDIENTS

1 large cucumber finely chopped In a small bowl, combine the first six
1/4 cup finely chopped red onion ingredients. In another bowl, combine
01
1 tablespoon minced fresh parsley
the tuna, mayonnaise, celery and
2 teaspoons grated lemon peel
green onions.
1/4 teaspoon seasoned salt
1/4 cup Italian salad dressing
1 can (12 ounces) light water-packed tuna,
drained 
Spread 1/4 cup tuna mixture over
1/4 cup mayonnaise each tortilla; top with 1/3 cup
02
1/4 cup chopped celery cucumber mixture. Fold in sides of
1/4 cup chopped onions tortillas and roll up.
6 flour tortillas (8 inches), room
temperature

PREP TIME NUTRITION FACTS

1 each: 275 calories, 8g fat (1g saturated fat),

Prep | 20 m
21mg cholesterol, 666mg sodium, 30g
Ready in | 40 m
carbohydrate (2g sugars, 1g fiber), 20g
protein. Diabetic Exchanges: 2 starch, 2 lean
meat, 1 fat.

INGREDIENTS
3 cups uncooked whole wheat spiral pasta
2 cups fresh broccoli  minutes of cooking; drain.
2 tablespoons plus 1 teaspoon all-purpose
flour
1-1/4 cups unsalted chicken broth
2 tablespoons butter
1/2 cup fat-free half-and-half
4 ounces reduced-fat process cheese
cubed
1 teaspoon garlic-herb seasoning blend
1/4 teaspoon salt
2-1/2 cups cubed cooked chicken breast
1/2 cup shredded cheddar cheese
PREP TIME
Prep | 20 m
Ready in | 40 m
SIMPLY PASTA!
PROCEDURE
In a large saucepan, cook pasta
according to package directions,
01 adding broccoli during the last 2
Meanwhile, in a small bowl, whisk
flour and broth until smooth. In a
large skillet, melt butter over medium
heat; stir in broth mixture. Add half-
02 and-half. Bring to a boil; cook and stir
1 minute or until thickened. Add
process cheese, seasoning blend and
salt; stir until smooth.
Add chicken and pasta mixture; heat through,
stirring occasionally. Remove from heat; sprinkle
03 with cheddar cheese. Let stand, covered, 5-10
minutes or until cheese is melted.
NUTRITION FACTS
1-1/4 cups: 335 calories, 11g fat (6g saturated fat),
72mg cholesterol, 671mg sodium, 29g
carbohydrate (4g sugars, 4g fiber), 29g
protein. Diabetic Exchanges: 3 lean meat, 2
starch, 1 fat.
 QUICK TUNA

SANDWICH

PROCEDURE
INGREDIENTS

In a small bowl, combine the first

2 cans (5 ounces each) white water-
packed tuna, drained and flaked seven ingredients. Spread over four
01
1/4 cup finely chopped onion slices of toast. Top with cucumber,
1/4 cup reduced-fat mayonnaise tomato, lettuce and remaining toast.
3 tablespoons grated Parmesan cheese
2 teaspoons lemon juice
1 teaspoon mustard
8 slices whole wheat bread, toasted
16 cucumber slices
8 slices tomato
2 cups shredded lettuce

PREP TIME NUTRITION FACTS

1 each: 338 calories, 12g fat (3g saturated

Prep | 20 m
fat), 38mg cholesterol, 797mg sodium,
Ready in | 40 m
30g carbohydrate (6g sugars, 5g fiber),
27g protein. Diabetic Exchanges: 3 lean
meat, 2 starch, 1 fat.
 QUICK PIZZA

PROCEDURE
INGREDIENTS

Preheat oven to 450°. Place crust on

1 prebaked 12-inch pizza crust
1/3 cup Pasta Sauce an ungreased baking sheet. Spread

1 cup shaved Parmesan cheese
Tomato slices
2 cups fresh baby spinach, thinly sliced
8 ready-to-serve fully cooked bacon
strips, cut into 1-inch pieces
01 with sauce; top with 1/2 cup cheese,
spinach and bacon. Sprinkle with
remaining cheese. Bake until cheese
is melted, 8-10 minutes.

PREP TIME NUTRITION FACTS

Prep | 20 m 1 slice: 269 calories, 10g fat (4g saturated fat),

Ready in | 40 m 10mg cholesterol, 726mg sodium, 31g
carbohydrate (2g sugars, 2g fiber), 15g
protein. Diabetic Exchanges: 2 starch, 2
medium-fat meat.
 EASY COCONUT

MACROONS

PROCEDURE
INGREDIENTS

In a bowl, toss the coconut, flour and

2-1/2 cups sweetened shredded
coconut salt. Stir in milk and extract until

3/4 cup all-purpose flour 01 blended (mixture will be thick and

1/8 teaspoon salt
1 can (14 ounces) fat-free sweetened
condensed milk
1-1/2 teaspoons almond extract
sticky).
Drop by level tablespoonfuls 3 in.
02 apart on lightly greased baking
sheets. Bake at 300° just until golden
brown, 18-22 minutes. Cool for 2
minutes before removing from pans
to wire racks.

PREP TIME NUTRITION FACTS

Prep | 10 m 1 cookie: 83 calories, 3g fat (2g saturated fat),

Ready in | 30 m 2mg cholesterol, 41mg sodium, 13g
carbohydrate (11g sugars, 0 fiber), 1g
protein. Diabetic Exchanges: 1 starch, 1/2 fat.

PROCEDURE
INGREDIENTS
1/4 cup butter, softened
3/4 cup sugar
3 large eggs, room temperature
2 tablespoons canola oil
2 tablespoons lemon juice
2 teaspoons grated lemon zest
1 teaspoon vanilla extract
2 tablespoons poppy seeds, optional
1-1/2 cups all-purpose flour
2-1/2 teaspoons baking powder
3/4 teaspoon salt
1 cup fat-free vanilla yogurt
Candied lemon slices, optional
PREP TIME
Prep | 20 m
Ready in | 30 m
LEMON POUND
CAKE
Preheat oven to 350°. Coat a 9x5-in. loaf pan
with cooking spray. In a large bowl, beat
butter and sugar until crumbly. Add eggs,
01
one at a time, beating well after each
addition. Beat in oil, lemon juice, zest, vanilla
and, if desired, poppy seeds. In another
bowl, whisk flour, baking powder and salt;
add to creamed mixture alternately with
yogurt, beating after each addition just until
combined.
Transfer to prepared pan. Bake 50-60 minutes
or until a toothpick inserted in center comes
02 out clean. Cool in pan 10 minutes before
removing to a wire rack to cool completely. If
desired, top with candied lemon slices.
NUTRITION FACTS
1 slice: 145 calories, 6g fat (2g saturated fat),
43mg cholesterol, 253mg sodium, 20g
carbohydrate (11g sugars, 0 fiber), 4g
protein. Diabetic Exchanges: 1 starch, 1 fat.
 References

https://www.medicalnewstoday.com/articles/323627.php

https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes

https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-
20371444

https://www.everydayhealth.com/hs/managing-type-2-diabetes/best-and-worst-
foods/

http://www.eatingwell.com/article/288045/best-foods-for-diabetes/
Who are we?
Leo Club of Colombo Knights is one of the most prestigious Leo clubs in the Leo District 
306C2 as well as in the Leo Multiple District 306, Sri Lanka. It inherits a short but great 
history filled with achievements, up and downs and many other experiences that many 
can hardly imagine. 

Leo Club of Colombo Knights was established in the year 2007 with the guidance and 
blessings of the Lions Club of Colombo Midcity, and the Leo Sachindra Sirimanne who 
was lucky enough to host its charter presidency. It won title of Best Omega Leo Club of 
2014 in District C2 Conference.
 Finally, enjoy
life! 20s never
come again!