About Diabetes : Nutrition
Nutrition is an important part of preventing and managing diabetes. Making healthy food choices can help you to maintain normal blood glucose levels and keep your diabetes in check. But what are healthy food choices?
It seems like everyday there's a new diet recommendation in the news. This can make choosing healthy foods confusing. Deciding on a healthy nutrition plan doesn't have to be complicated, though. By following a few time-tested dietary guidelines, you can make sure that you and your family are eating the best foods for your bodies.
In general, a healthy diet should include:
- fruits and vegetables
- whole grains
- low- and non-fat dairy products
- lean meats
- poultry
- beans
- fish
- eggs
- nuts
A healthy diet should also be low in:
- Saturated and trans fats
- Cholesterol
- Sodium
- Added sugars
Whether you are already consistently following some of these recommendations when choosing and planning your meals, or you're not following any of them at all, you can take the next step toward improving your health and controlling or preventing diabetes. Each month try to incorporate one new nutrition goal from the list below until you’re following all of the recommendations most of the time.
Tips for Healthy Eating
Watch your portions. Remember, too many calories will lead to weight gain, whether those calories come from junk food or healthy food. Serving sizes matter.
Drink more water. Try to drink at least eight 8-oz glasses of water each day. If you drink other beverages, stick to calorie-free drinks like diet soda or unsweetened tea.
Choose non-fat dairy products. Cheese, yogurt and milk are good for you, but the amount of fat in them is not. Try gradually replacing your regular dairy choices with their low-fat or non-fat versions.
Add fish to your diet. If you don’t already get 2-3 servings of fish each week, start adding at least one fish-based meal to your weekly menus. Each month, add another fish-based meal until you’re getting the recommended amount of fish each week.
Eat more whole grains. Look for whole wheat versions of your favorite pastas. Try whole wheat toast with your breakfast. Order brown rice instead of white. Select your cereals carefully, looking for choices made from whole grains (i.e. oatmeal, whole wheat flakes).
Get your fruits and vegetables. Have a piece of fruit with your breakfast. Add vegetables to your lunches and dinners. Double the vegetables and halve the meat in your pasta, soup, stew and casserole recipes. Eat some sliced fruit for dessert. There are plenty of easy ways to add fruits and vegetables to your diet.
Benefit from beans. Full of protein and fiber, and low in calories and fat, beans are a great substitute for meat in many recipes. They also make a great addition to most vegetable-based dishes.
Choose fats wisely. Liquid oils—like olive, canola and sunflower oil—are better for you than solid fats—like margarine and butter—which are higher in saturated and trans fats. Remember that all fats are high in calories and should be limited if you’re trying to lose weight.
Snack smart. Eating snacks between meals isn’t always a bad thing. Snacking can help you avoid overeating at meals. Still, what you choose for your snacks is important. Avoid chips and candy bars in the afternoon and eat some yogurt and an apple, a small handful of almonds, or an ounce of low-fat cheese and a few whole grain crackers instead. The protein and fiber in these snacks will keep you full until your next meal, the carbohydrates will give you energy to get you through the afternoon, and the calories (about 200 per snack) won’t hinder your weight loss goals. Just remember to take these calories into account when planning the rest of your meals for the day.
Watch the sweets and added sugars. While an occasional piece of chocolate or small cookie can be part of a healthy diet, cutting back on soda, candy, cookies and ice cream is important. Try replacing your usual dessert with a piece of fruit or a dish of sliced strawberries topped with a tablespoon of whipped cream or a little fat-free yogurt.