If you have recently discovered you have diabetes, or have known for some time and wish to make smarter dietary decisions, learning how to eat can be a challenge. What you eat and at what times of the day can substantially influence your blood glucose levels. Like the average American, diabetics should follow a well-balanced diet. Careful planning of your meals and knowledge of what foods to eat can help you to manage your diabetes.
Beverages
Depending on your current beverage consumption, you may not have to make drastic changes to what you drink, but you should reduce and eliminate high-sugar beverages from your diet. For example, if you drink soda, cut this beverage out of your diet. There are a number of options from which to choose. You can enjoy low-fat milk, natural fruit and vegetable juice, water, coffee and tea when you have diabetes. However, you should avoid using sugar to sweeten coffee or tea. Opt for an artificial sweetener instead. Also, use caution when drinking alcoholic beverages. They can raise blood fat levels dangerously high.
Breakfast
Breakfast is the most important meal of the day for a reason. When you go to sleep each night, your body falls into a resting state in which it works to conserve energy while maintaining essential functions like breathing. When you wake up, it is important to wake your body from its resting state with a healthy, nutrient-rich breakfast. According to the diabetes food pyramid, the largest group is the starch group. You should aim to eat a starch with each meal, breakfast included. Try having oatmeal or oat bran flavored with your favorite fruit, or cereal with low-fat milk. Low fat yogurts and cottage cheese with toast also make a healthy nutrient-rich breakfast to start your day.
Snacks
When it comes to snacks, think about foods to avoid. Foods high in saturated fat, trans fat, sodium and cholesterol are all unhealthy for diabetics. These can sneak into your diet through processed items like potato chips or fried foods. Packing your own healthy snacks can help you avoid eating convenience junk foods. Fruits and vegetables are low-maintenance, healthy options, giving you added benefits of vitamins and minerals.
Lunch
Like visiting the vending machine for a quick and easy snack, it can also be tempting to stop at a fast-food restaurant for lunch. As a diabetic, limit your fast-food intake. It contains a lot of bad fats, cholesterol and sodium. Instead, try packing your lunch each morning or night before you go to work. Whole grain bread and lean cuts of meat can make a healthy sandwich. A spinach salad can be flavorful and filled with vitamins and nutrients. Taking time to plan your lunch can help you reduce unhealthy food intake.
Dinner
To prepare a diabetic-friendly dinner, use as many fresh ingredients as possible. Choose fresh or frozen fruits and vegetables instead of canned varieties high in sodium. Avoid processed meats and too much red meat in your diet. Try experimenting with varieties of fish, high in heart-healthy omega-3 fatty acids. Prepare your food using olive oil or canola oil instead of butter or margarine, which fall into the bad fat group.
