Diabetes and your diet
When you have diabetes, your goal should be to find a diet that is both good for you and that you enjoy.
You don't need to stick to a strict and limited diet. You don't need to give up dessert. You might eat less dessert, or desserts that are lower in sugar. As long as you are tracking your blood sugar levels, eating the right amounts of different foods is most important.
A healthy diet, not a "diabetes diet"
Diets for people with diabetes, weight, heart disease or other health problems are all very similar. That is because a healthy diet is the same for almost everyone. That means:
- Eat less fat and less sugar
- Eat smaller portions of meats and dairy products
- Eat more vegetables, fruits and whole-grain or unprocessed starches
It is true you will have to reduce sweets because they usually have high fat and high sugar. Cake, cookies and ice cream can all be part of your diet if you control the size of your servings.
Plan healthy meals
It is important to plan so you are balancing the different foods you need each day. Every meal should include something from each of the basic food groups:
- Vegetables and starches (carbohydrates)
- Low-fat meats, dairy products or certain types of beans (proteins)
- Margarine, oils or fats present in the foods you eat or prepare
Here is an easy way to think of what a balanced meal might look like on your plate: three-quarters of the plate surface should be covered with vegetables, fruit or grains. The other quarter should have meat or dairy products.
Done correctly, good meal planning can reduce the need for insulin or other medicines. The best way to find a way that will work for you and your family is to talk to a dietician. Either your doctor or Priority Health can suggest a dietitian available to help in your local area.
Watch your portions
It will take a little time to learn, but try to eat the same amounts of food types at your meals. For example, a healthy portion of protein - chicken breast, or steak, or a hamburger - is 3 oz., which is about the size of a pack of cards. Some people weigh their food to make sure they are eating the right amounts. There are other ways that your doctor or a dietitian can show you.
Eat more often. Eat at the same times.
Eating smaller meals more often during the day is a good way to keep your blood sugar at the best levels for you.
- Eat about the same amount of sugars and starches at each of your meals and snacks to keep your blood sugar consistent.
- Don't skip meals so you can avoid having blood sugar levels from going up and down like a yo-yo.
Follow the diet away from home
You can enjoy meals in restaurants or at friends' homes without breaking your healthy diet. You can also enjoy the types of foods you like best - Mexican, Italian, or other types. Here are some simple tips you can easily use eat wisely:
- Avoid fried foods.
- Eat smaller servings of foods with cheese or creamy sauces.
- Choose low-fat offerings.
- Restaurants serve very large portions. Split your entrees with others or ask for half-orders. Ask for a doggie bag before you eat and put half your plateful into it to limit the food in front of you.
- Choose broiled, grilled or baked meat or fish. These cooking methods reduce fat and usually do not have fats added.
- Ask for steamed vegetables and ask your waiter or host not to put any other butter or sauces on them.
