Diabetes & Eating Healthy
The Diabetes Diet
If you have Diabetes, you don’t 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
Consuming regular meals and snacks; so that your food intake is spread throughout the day will help control your blood sugars. It is important to start each day with a healthy breakfast and do not skip meals. If you are on 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 foods and drinks that contain a lot of sugar such as candy bars, ice cream, cookies and sweet sodas and fruit juices. These foods can make your sugar go up to quickly, especially if eaten in large quantities. Try to choose low sugar foods and sugar free or diet 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 & 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 times 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
Fruit and vegetables will help increase the fiber content of your diet. They are an important part of a healthy diet because of their vitamin and mineral content.
They are also important for regular bowel function. At least five servings of fruits and vegetables are recommended each day. For a snack or dessert, start having a piece of fruit. Enjoy all varieties of vegetables, salads and fruits. They can be fresh, frozen or tinned 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 helps to keep your heart healthy. 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 and always cut off any visible fat.
Alcohol
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
