1. Understanding a Diabetic a Diet
People who are newly diagnosed with Type 2 diabetes are often surprised to learn there is no one diabetic diet to follow. A diabetic diet is not a restrictive diet, but is basically a healthy eating plan for life. In fact, many non-diabetics follow the dietary guidelines from the American Diabetes Association (ADA) to stay healthy and lose weight too. A diabetic diet is based on healthy carbohydrates, a good variety of foods, eating in moderation and eating at regular meal times to maintain blood sugar levels.
2. Listen to Your Mother
Mom told us to eat our veggies, and she was right. Fruits and vegetables are examples of healthy carbohydrates. Even though some have higher sugar and carbohydrate content, fresh fruits and vegetables also contain fiber that helps reduce blood glucose and cholesterol levels. Fruits and vegetables are also high in vitamins and minerals, which are essential for good health.
3. Measure Your Portions
If you need to lose weight, your doctor may have you practice portion control along with calorie and carbohydrate counting. In the ADA diabetic diet, portions are based on carbohydrate content per serving. All diabetics need to be aware of serving size, especially when eating carbohydrates or sugar. For example, the ADA recommends 3 to 5 servings of vegetables a day. One serving is equal to 1 cup of raw vegetables or 1/2 cup of cooked vegetables, so 1 cup of cooked vegetables would be considered 2 servings.
4. Know That Sugar and Carbs Aren't Evil
To your body, carbohydrates and sugar are one and the same in the way they're used by the body. Sugar is very high in calories and low in nutrition so sugar and sweets should be eaten in moderation. It's best to eat desserts with your meal instead of eating them alone because your body can assimilate them easier when combined with proteins and other nutrients. Many doctors recommend using the exchange list if you're planning on eating sweets. An exchange list allows you to count the carbs and sugar in the dessert, then exchange it for something you would normally eat that day. For example, if you normally eat a sandwich for lunch and want to have cake as a dessert for dinner, don't eat the sandwich for lunch. By giving up the carbs in the bread and cheese, you have saved those carbs to use in exchange for the dessert.
5. Understand Restaurant Rules
Common sense should rule the restaurant rules when eating out. If you are eating at a restaurant, keep your other meals low in carbohydrates and fats. Choose your foods wisely and avoid over eating. Try to make reservations for the same time you normally eat. If you're going to eat out, it's best to choose a restaurant that has a wide variety of food rather than a fast food restaurant.
