Diabetes is a group of diseases resulting in high glucose levels due to the body's inability to produce or use insulin, a hormone your body produces to use glucose for energy, as the American Diabetes Association explains. It is more than possible to lead an active an healthy life with this disease if you know what to to eat, how much to eat and when to eat it. Making good food choices helps keep your blood glucose levels in a healthy range, lowering your risk for health complications such as heart attack, stroke and kidney failure.
Step 1
Talk to your doctor about how many meals and snacks to eat. A number of variables affect your meal planning and the number of calories you consume. These include your weight, your amount of physical activity and your gender. Your doctor or diabetes teacher can help you devise a meal plan based on these variables that will keep your blood glucose levels on an even keel through the day.
Step 2
Take control of your portions. There is such a thing as too much of a good thing. Even if you are eating healthy foods, you can overdo it and gain weight. Gaining weight is dangerous for a diabetic, as it is a risk factor for diabetes. HelpGuide.org recommends watching your portions, dividing your plate into three parts. The largest should be your nonstarchy vegetables, such as broccoli, peppers or carrots. These should account for half of your plate. Proteins should be a quarter, with a serving size of 3 oz., and starchy foods such as pasta or rice are another quarter of your plate.
Step 3
Eat healthy carbohydrates. Sugars, or simple carbohydrates such as white bread, rice and soda, break down into blood glucose during digestion, as MayoClinic.com explains. Eating these foods can increase your glucose levels beyond healthy levels. Instead, consume healthy carbs such as whole-grain bread and rice, vegetables and fruits. These take longer to digest, which keeps your glucose levels more even, as HelpGuide.org points out. Always ask your doctor how many servings is safe for you to consume daily.
Step 4
Choose your fats wisely. When you have diabetes, you are at higher risk for heart disease, as HelpGuide.org states. To help prevent this, reduce or eliminate bad fats, such as saturated fats and trans fats. Saturated fats are found in red meats, eggs and whole milk dairy products, while trans fats are in anything containing hydrogenated, or partially hydrogenated oils. These all increase cholesterol levels, another danger for diabetics. Opt instead for unsaturated fats such as olive and canola oil, avocados and nuts such as almonds, walnuts, pistachios, peanuts and hazelnuts. These good fats also help lower your cholesterol levels.
Step 5
Consume fish at least twice a week. Fish is not only an excellent alternative to red meat, it contains omega-3 fatty acids, which help support both brain and heart health. Some of the best fish to eat include tuna, cod, halibut, salmon and mackerel. These are all high in omega-3s and lower in saturated fat and cholesterol than red meat, according to MayoClinic.com.
Step 6
Buy sugar-free treats. You can still give in to your sweet tooth, you just have to adjust your taste buds to do so. The National Diabetes Information Clearinghouse recommends purchasing sugar-free popsicles and hot cocoa mix, diet soda, fat-free ice cream and fat-free frozen yogurt. The site warns, however, that these snacks can still contain calories, which means you have to adjust your caloric intake for the day to fit them into your meal plan. Because of this, you should enjoy them only on occasion to prevent depriving your body of the nutrients it needs.
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