Making changes in the way you eat can be difficult. Learn about small steps for healthy eating to help you manage your weight.
For people living with diabetes and for those trying to prevent Type 2 Diabetes healthy eating is important for controlling blood sugar, blood pressure, and cholesterol. It8217;s also really critical for losing and maintaining a healthy weight.
Maintaining a healthy weight for a person living with diabetes is critical to manage blood sugar, blood pressure, cholesterol, and to prevent complications such as heart disease and stroke. A target blood sugar range for a person living with diabetes would be 70 to 130 before meals and 180 two hours after a meal.
But the best thing is to check with your healthcare team about a target range that8217;s good for
you. For a person who is trying to control their blood sugars, carbohydrates that they eat have the biggest impact on the blood sugar. So knowing how many carbs you8217;re eating helps you keep your blood sugar in a good range. Carbohydrates are found in fruits, vegetables, grains, dairy products 8212; more places than you expect. A dietician can really help you count carbohydrates and find the foods that contain them.
Eating a healthier diet actually makes you feel much better in addition to having better blood sugars. For a person living with diabetes or trying to prevent diabetes and maintain a healthy
weight, these foods can really help: lean sources of protein like chicken or fish; whole grain foods 8212; crackers, cereal; vegetables, especially those that grow above the ground and the kind you put in
salads; eating whole fruits in place of drinking juices and using low-fat and non-fat dairy products like milk and yogurt.
One thing you can do to help you control your portions is you eat using a nine-inch plate. If you divide that plate in half and fill it with vegetables and fruits that leaves you room on the other half for a quarter of the plate to be meat, probably about the size of a deck of cards or three ounces and a quarter of the plate to be starch, grains, or potatoes or bread. Try to eat your meals and snacks at the same time each day and that way you won8217;t get too hungry at any one time which could lead to overeating.
Make a list when you go shopping and stick with it. Don8217;t go shopping when you8217;re hungry because
that can lead you to some poor choices. Bring your lunch to work instead of eating out. This will help you control your portions and avoid overeating like you would in a restaurant.
When you8217;re cooking at home, wrap up and put away your leftovers promptly. This way you won8217;t be tempted to go back for seconds. And think about stir-fries; they8217;re a great way for you to boost your vegetables and cut back on meat, plus they actually make very good leftovers.
People fall off-track all the time when they try and eat a healthier diet. It8217;s normal. Don8217;t get upset about it. Just try to get back on-track soon after you fall off so you don8217;t get totally derailed.
It8217;s normal to get discouraged periodically. Think about talking to a dietician. They can help you tailor these diet recommendations to fit your needs and come up with a plan that8217;s easier for you to follow. For a person living with diabetes there are no special foods you need to buy.
There are no foods you need to avoid entirely. With portion control and meal planning, even
with diabetes, you can really enjoy eating.