When it comes to managing diabetes, making the right food choices and controlling your blood sugar levels requires a delicate balance. Understanding the impact certain foods have on your blood sugar levels and monitoring your portion sizes can be key to your quality of life. However, it is less complicated than you may think, and it really comes down to applying the basics of a healthy diet to your daily routine.
Blood Sugar Levels
The most important factor when planning your meals is your blood sugar levels. Making food choices based on your target blood sugar range can keep you feeling your best each day, assist in controlling your weight and aid in the prevention of other diseases, such as high cholesterol, hypertension and heart disease. While most patients living with diabetes want to stay between 70mg/dl and 130mg/dl before a meal and below 180mg/dl one hour after the start of a meal, you should speak with your doctor about the range he or she recommends for your specific condition.
Planning Your Diet
Planning your diet is much simpler than it seems. The National Institute of Health stresses the importance of working with your doctor or diabetes educator to coordinate your medication with an eating schedule to ensure your blood sugar levels stay within their target range. This usually consists of three balanced meals and three light snacks throughout each day. Once you build a schedule, The American Diabetes Association, ADA, encourages keeping a close watch on your portions to maintain your weight and lower your risk for other diseases. Keep in mind that the amount of starches, fats, and proteins recommended daily largely depends on factors such as your height, weight, gender, and activity level. Talk with your doctor about designing a plan that is specific to you.
Food Choices & Estimating Serving Sizes
Choosing foods for your diet plan really comes down to making healthy choices from each of the basic food groups. As with any healthy diet, the right portions of the right foods make all the difference. There are many ways to track your portion sizes. An easy rule of thumb for meal planning, recommended by the ADA, is the plate method. Divide your plate in half and then subdivide one of those sections in half again. You want to fill the large half of your plate with non-starchy vegetables such as spinach, green beans or cucumbers. The two remaining portions will have room for a moderate serving of starchy whole grains like rye bread or brown rice and space for the appropriate quantity of protein like chicken, fish or tofu. Snacks can be simple foods, such as low/no fat yogurt or a glass of milk with a small serving of carbohydrates like crackers or pretzels.
Managing Your diabetes
Combining your medication with a balanced diet and physical activity can ensure your diabetes is manageable and does not interfere with your everyday life. Working closely with your doctor or diabetes educator to plan your medication, meals, and physical activity can make all the difference in your quality of life.
