If you have just been diagnosed with diabetes, changing your eating habits may feel like an unapproachable task. Type 1 diabetes usually occurs only in children, while type 2 diabetes can occur at any time. Both diabetes types benefit from eating balanced meals at the same time every day. Eating healthy doesn't mean you can't snack throughout the day. If you're about to embark on your first diabetes diet, keep the right foods available in the house so you won't be tempted to stray from your diet.
Step 1
Consult a dietitian about your diabetic diet plan. You, your doctor and your dietitian will need to develop a healthy meal plan to make your meals delicious and full of options. According to the Mayo Clinic, your dietitian may introduce an exchange list, where foods with similar nutritional value can be substituted for one another. This will keep your diet from getting boring and help you eat more of the foods you enjoy.
Step 2
Replace refined carbohydrates with healthier ones. Refined carbohydrates, like white bread, white rice and white flour, rapidly turn into sugar in the bloodstream. Whole grains, like brown rice and oatmeal, as well as carbohydrates derived from fruits and vegetables will last longer and make blood sugar more stable.
Step 3
Eat more lean protein. Some meats, like beef, bacon and steak, contain high amounts of saturated fat, which can increase your risk for heart disease. Fill your diet with lean protein, like fish, turkey, chicken and pork tenderloin. The Mayo Clinic suggests eating fish twice a week for heart health. Prepare your meats skinless and white meat only, when possible. Avoid cooking meat in foods with high saturated fats like butter or vegetable oil.
Step 4
Cut down on cholesterol. Individuals with diabetes have an increased risk of heart disease, and lowering your cholesterol can help. Avoid full-fat dairy products, and opt instead for fat-free or low-fat milk, yogurt and cheese. Instead of using butter or mayonnaise, flavor your food with mustard, yogurt, cottage cheese or fat-free cream cheese.
Step 5
Separate your caloric intake to help level out your blood sugar. The Mayo Clinic suggests that between 45 and 65 percent of your caloric intake should be from carbohydrates, 15 to 20 percent of your caloric intake should be from protein, and 20 to 35 percent of your caloric intake should be from fats.
Tips and Warnings
- Use a food diary to keep a record of what you have eaten every day.
- Consult your doctor before starting a diet plan.
Things You'll Need
- Brown rice
- Oatmeal
- Fruits
- Vegetables
- Fish
- Turkey
- Chicken
- Pork tenderloin
- Fat-free dairy products
