---
Healthy Diet Basics
Healthy Diet Basics -- Posted by Gumbo on 11-09-04 18:01
Healthy Diet Basics
Contrary to what you may have heard, there is no "diabetes diet." The foods
that are good for controlling your blood sugar are good for everyone.
Several components of your diet -- including the amounts of carbohydrate,
fat, and protein that you eat -- affect your blood sugar levels. So to keep
your blood sugar levels normal, you need to make healthy food choices,
exercise regularly, and take the medicines your doctor prescribes.
Eating a properly balanced diet can help you:
a.. Maintain a healthy weight or lose weight, if you are overweight.
b.. Prevent low blood glucose reactions.
c.. Reduce your risk of health problems caused by diabetes, such as heart
disease and high blood pressure.
d.. Control your blood sugar levels.
e.. Control your cholesterol levels.
A dietitian can be helpful in creating a meal plan that works for you. He or
she can provide in-depth nutrition education to help you develop a
personalized meal plan that fits with your lifestyle and activity level, and
meets your medical needs.
What General Guidelines Should I Follow?
In general, a healthy diet is a healthy diet. The food choices you should
make are those that would benefit everyone, whether or not they have
diabetes. For example, eat plenty of fruits and vegetables, keep fat and
sugar consumption down, and keep portions reasonable. Here are a few
additional guidelines to remember:
a.. Eat a wide variety of foods. Having a colorful plate is the best way
to ensure that you are eating plenty of fruits, vegetables, meats, and other
forms of protein such as nuts, dairy products, and grains/cereals.
b.. Maintain a healthy weight. If you are overweight, losing 5%-10% of
your body weight could help improve your diabetes.
c.. Choose foods high in fiber such as whole grain breads, fruit, and
cereal. You need 25 to 35 grams of fiber per day.
d.. Watch your portions. Eat only the amount of food in your meal plan.
Eat about the same amount of food each day.
e.. Distribute meals four to five hours apart.
f.. Do not skip meals.
g.. Eat meals and snacks at regular times every day. If you are taking a
diabetes medicine, eat your meals and take your medicine at the same times
each day.
Note: If you are taking some of the newer diabetes medicines, some of these
tips may not apply to you; ask your healthcare provider.
Can I Eat Sugar?
You might have heard that, as a diabetic, you shouldn't have any table
sugar. While some doctors continue to promote this, many -- realizing that
the average person lives in the real world and will probably indulge in a
bit of sugar every now and then -- have adopted a more forgiving view. Most
experts now say that small amounts of sugar are fine, as long as they are
part of your overall healthy meal plan. It is important to remember that
sugar is just one type of carbohydrate, an important nutrient (in
moderation). Keep these tips in mind:
a.. Read food labels. Learn how to determine how much sugar or
carbohydrates are in the foods that you eat.
b.. Substitute, don't add. When you eat a sugary food, such as cookies,
cakes, or candies, substitute them for another carbohydrate or starch (for
example, potatoes) that you would have eaten that day.
c.. Sugary foods are fattening. Many foods that have a lot of table sugar
are very high in calories and fat. If you are watching your weight (and most
diabetics must), you need to eat these foods in moderation!
d.. Check your blood sugar after eating sugary foods and talk to your
doctor about how to adjust your insulin if needed when eating sugars.
Sample Meal Plan
Here's a sample meal plan that is about 1,600 calories and 208 grams of
carbohydrate. Remember to drink two 8-ounce glasses of water with each meal.
Breakfast
(360 calories, 52.5 grams carbohydrate)
1 slice toasted whole wheat bread with 1 teaspoon margarine
1/4 cup egg substitute or cottage cheese
1/2 cup oatmeal
1/2 cup skim milk
1/2 small banana
Lunch
(535 calories, 75 grams carbohydrate)
1 cup vegetable soup with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce
low-fat cheese, 1 teaspoon mayonnaise)
1 small apple
Dinner
(635 calories, 65 grams carbohydrate)
4 ounces broiled chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Tossed salad with 2 tablespoons low-fat salad dressing
4 unsweetened canned apricot halves OR 1 small slice of angel food cake
Snack
(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)
16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups "lite" popcorn
Related
Discussion:
Just been diagnosed; basic info needed (2 posts)
by sum1 - Last post on: 07-13-05 12:44
Following X-Rays on Friday last my GP's nurse has told me that
arthritis of the spine has been diagnosed )I'd been in complaining of
some persistent but not severe pain in the right side of the neck).
So, I'm hoping this is the best place to come for some info
based on you veterans'experience... (Read More)
Cholesterol Pills and Grapefruit Don't Mix (4 posts)
by Gumbo - Last post on: 11-24-04 08:57
Cholesterol Pills and Grapefruit Don't Mix
Tue Nov 2, 6:02 AM ET
LONDON (Reuters) - Taking certain cholesterol-lowering drugs at the same
time as grapefruit juice can increase the risk of potentially
life-threatening muscle toxicity, British regulators warned on Tuesday.
The Medicin... (Read More)
Drug and Alcohol Rehab Program with Fantastic Results (1 posts)
by Joseph - Last post on: 05-22-04 07:36
This is a holistic drug and alcohol rehabilitation program designed by recovering addicts with over 17 years of experience. They are chronic relapse and dual diagnosis specialists. You can call the owners directly anytime 24 hours a day and get a free consultation and assessment at 800-559-9503. You... (Read More)
Tip Of The Day - Can stress affect my blood glucose levels? (1 posts)
by gumbo - Last post on: 08-29-04 18:06
Question: Can stress affect my blood glucose levels?
Answer: It sure can. Stress can effect your blood glucose in 2 ways. First,
some people find that stress has an immediate effect on their blood sugars.
Second, stress can also have a long-term "wear and tear" effect on blood
glucose causing ... (Read More)
Top
Discussions From Our Archives
Your greater health
[Fwd: MILLIONAIRE showers with LADYbug!]
Other
Discussion Categories
Diabetes Symptoms
Health Care Policy
| 
