If you have diabetes, either type I or II, you will need to monitor your diet in order to maintain a steady blood sugar level. This diligence does not mean you cannot eat the way you want, however. On the contrary, according to Mayoclinic.com, you just need to know how many carbohydrates and calories you can consume on a daily basis. Talk to a dietitian or your doctor to create a healthy meal plan that works for you.
Diet Basics
According to Mayoclinic.com, planning your meals is extremely important. You will need to know how many carbohydrates are in the foods you are consuming, eating a specific amount per day. It is also recommended to eat at the same times everyday to prevent dips in blood sugar. The website states that choosing a variety of foods is best, but know how many carbohydrates and calories are in your choices. You can exchange foods depending on your schedule; for instance, a small apple can be exchanged for one-third cup of pasta. Eating out or indulging in some birthday cake does not have to hinder your food schedule. Simply calculate how many carbs and calories you are consuming, and be sure to modify what you eat for the rest of the day.
Food Pyramid
The NIH, or National Institute of Health website has excellent tools for diabetics who want to learn to properly plan meals. According to the food pyramid for diabetics, if your doctor recommended you consume between 1,600 and 2,000 calories per day you can choose eight servings of starches, four servings of vegetables, three servings of fruit, two dairy servings, four to six ounces of meat or meat-substitutes, and up to four fat/sweet servings. Depending on your caloric intake, these amounts will vary.
Servings
One serving of starch can be a slice of bread, a small potato, or one half cup of cooked cereal. One vegetable serving is generally half a cup of sliced veggies or a small tomato. A small apple is one serving of fruit, but it may be helpful to consult the NIH website regarding smaller fruits such as berries. For dairy products, the general rule of thumb is one cup equals one serving. Meats and meat-substitutes, such as eggs or peanut butter, may require a scale for proper measuring. One ounce, which may be one slice, of turkey equals one serving. Likewise, one egg or two tablespoons of peanut butter also constitute one serving. When it comes to fats and sweets, a little goes a long way. One three inch cookie, one doughnut, one teaspoon of oil, and one strip of bacon all equal one serving.
Breakfast Examples
Based on the 2,000 calorie limit, you can have a variety of breakfasts. Try mixing together half a cup of cooked oatmeal, one small, sliced apple, and two tablespoons of peanut butter. This breakfast would provide you with one starch, one fruit, and one meat-substitute. You can also have a hard-boiled egg, one and one-quarter cups of strawberries, and two slices of whole wheat toast. This meal takes care of two starches, one meat-substitute, and one fruit serving.
Lunch Examples
Work your lunch options around what you have already consumed during breakfast. You can have a cup of yogurt, a cup of salad, one small tomato, and one ounce of fish wrapped in one tortilla. You can also use two tablespoons of low fat dressing. This meal would take one dairy serving, two vegetable, one meat, one fat, and one starch servings. Another option is to make chicken or fish salads. You can add vegetables and fruit, as well as low-fat dressing or mayonnaise. Dole it out in one or two ounce servings to fulfill your requirements.
Dinner Examples
Although you may be tempted to eat more after a long day of work, dinner should not be bigger than your other meals. However, you may be able to eat more than one serving of a food category if you have not met or exceeded your dietary recommendations. Vegetables are easy to make for dinner; try another cup of salad, or a cup, total, of steamed carrots and brocolli. Half cups of pasta or rice, as well as one to two ounces of lean beef or chicken can be healthy options for dinner.
Snacks
Snacks help the day pass more pleasantly. Keep veggies and fruits cut up in the refrigerator and use as snacks with a serving of peanut butter or low-fat salad dressing. Try a slice or two of cheese with a baked tortilla cut into strips. Pop half a cup of popcorn and sprinkle with a variety of spices. Snacks are a great way to meet your recommended portions and keep your blood sugar regulated.
