Diabetes and Eating Healthy
If you have Diabetes, you do not need a special diet. You simply need to follow the same healthy eating plan that is recommended for everyone. The following information can help you plan delicious and nutritious meals to keep you healthy.
Eat small meals and snacks throughout the day
Consume regular meals and snacks so that your food intake is spread throughout the day; this will help control your blood sugars. It is important to start each day with a healthy breakfast. Do not skip meals. If you take tablets or insulin, regular meals and snacks can help you to avoid symptoms of low blood sugar.
Reduce your sugar intake by choosing low sugar foods and drinks
It is not necessary to avoid sugar completely. Aim to eat less sugary foods and drinks, such as candy bars, ice cream, cookies, sweet sodas, and fruit juices. These foods can make your sugar levels rise quickly, especially if eaten in large quantities. Try to choose low sugar foods and sugar free drinks when possible.
Eliminate fast foods & junk foods
Fast foods and junk foods are full of fat and calories and usually offer little or no nutritional value. A simple change in habits can help you eliminate these foods from your diet. If you are in the habit of driving through a fast food restaurant pick up window to grab a quick burger and fries, start taking your lunch to work or school. For snacks, avoid vending machines, which usually only offer foods high in fat and calories. Instead, have sliced carrots, an apple or low fat yogurt. Unfortunately, convenience often means sacrificing nutrition.
Include a helping of starchy food at each meal
Starchy foods are breads, cereals, rice, potatoes and pasta. Try to base your meals around these foods, as they will help to keep your blood sugar levels steady. Include high fiber varieties where possible.
Eat more fruits and vegetables
They are an important part of a healthy diet because of their vitamin and mineral content. Additionally, they are important in regulating bowel function because they increase the fiber content of your diet. For a snack or dessert, start having a piece of fruit and enjoy all varieties of vegetables, salads and fruits. They can be fresh, frozen, tinned, or present in natural juice. Unsweetened fruit juice should be kept to one small glass per day before or with a meal.
Reduce fried and fatty foods
Following a low fat diet makes it easier to keep a healthy weight and a healthy heart. Cut down on butters and avoid frying foods altogether. Adopt other cooking methods such as grilling or baking. Choose lower fat varieties of milk and other dairy products such as cheese and yogurts. Consume only small portions of meats, poultry, and fish. Always cut off any visible fat.
Moderate consumption of alcohol is normally safe. But remember, alcohol can lower your blood sugar. Never drink alcohol on an empty stomach. Be sure to check with your doctor if you have any concerns or if you are unsure whether alcohol is safe for you.