If you've recently been told that you have diabetes, then don't feel alone. According to the American Diabetes Association, 23.6 million adults over the age of 20 have either type I or type II diabetes, a serious metabolic disease that can be managed through a combination of diet exercise and medications. Unmanaged, diabetes can lead to serious complications such as kidney failure, blindness, nerve damage and even loss of limb. Fortunately, we know a lot about diabetes and how to manage it.
Step 1
Ask your physician or dietitian about the number of carbohydrates he recommends for you based on your body size, activity level and medication. The average carbohydrate allotment is between 50 to 60 grams of carbs per meal, but your situation may be different.
Step 2
Complete a food journal of everything you eat for a week. Be honest and include three columns that specify serving size in grams and calories for carbohydrates, fats and proteins. Record accurate serving sizes and snacks. In the beginning, you'll probably need to weigh most of your food with a food scale to get an idea of what an actual serving size is. Average serving sizes are also labeled on the side of package labeling. Later, average serving sizes will come second nature.
Step 3
Isolate all of the carbohydrates from your food journal into one column and write down the number of grams of carbohydrates. Remember that few foods are 100-percent carbohydrates. For instance, if you'd like to add a piece of French bread to your meal, cut off a piece and weigh it. Let's assume that it weighs 80 grams. If you look up the carbohydrate factor in your reference or on the Internet, you'll find that it's .50. Multiply 80 grams x .5 to equal 40 grams of carbohydrates.
Step 4
Repeat this step for each of the foods you intend to include in your meal, keeping in mind your dietitian's recommendations. Daily carb recommendations are just that---recommendations. There are days when you'll accidentally go over your recommendation and days that you'll go under. Keep in mind the average daily number of carbs for most days of the week. If there's any doubt about what to eat, error on the conservative side and add fat or carbohydrates to your meal.
Step 5
Total your carbohydrate intake for the week and note where you've gone astray. Establish consistency in your meals. For instance, eat the same thing for breakfast that you're aware of its carb count. If you have any questions about the number of carbs you're allowed, check with your physician, especially if you're taking insulin injections. It's always a good idea to carry commercially packaged glucose tablets (5 grams each) just in case you underestimate your total number of cabs for the day.
Tips and Warnings
- Get recommendations from your doctor about how many carbs you're allowed in a day. Establish a routine to take out the guess work, wherever possible. Lower your average carb intake by including some fat or protein.
- Follow your dietitians' recommendations explicitly. Start with foods you're comfortable with and expand your selections from there.
Things You'll Need
- Food weighing scale
- Measuring spoons and cups
- Package labeling
- Carbohydrate factor reference manual
