Taking control of your diabetic diet requires strong willpower and a lasting commitment to your health, both of which are needed to manage diabetes and reach a health weight. The diet will also help you stabilize blood glucose levels. Beyond increasing your well-being every day, you'll be reducing your risk of developing heart disease, kidney failure, nervous system damage and visual problems.
Meal Planning
When creating your meal plan, do not neglect your favorite foods. Restrictions will lead to overpowering cravings, which will cause you to deviate from your new healthy eating behaviors. Practice portion control instead of eliminating foods from your diet. Speak with a registered dietician about creative ways to include your favorite guilty pleasures. You may not be able to enjoy them every day, but with a little preparation and planning, you can avoid a "one for all" diabetic diet and create one that meets your needs and tastes.
Eat to Satisfy
The typical meal plan for a diabetic includes three meals and two snacks or six mini-meals. Eating to satisfy your hunger will help you avoid unwanted blood glucose spikes, which leave you feeling tired after eating. You can enjoy a healthy snack between main meals without destroying your progress. When you feel hungry, enjoy sliced cucumbers or other vegetables, plain tuna in water, a serving of fiber-rich baked crackers topped with fat-free cheese or a small grapefruit. Pair your snack with a glass of ice water flavored with a dash of lemon or lime juice. Curb your midday sweet tooth by enjoying a sugar-free cookie or piece of candy.
Know Your Foods
Knowing the calories, sugar and fat content of some of your favorite foods will help you make better choices and will allow you to get the most bang for your buck. For instance, it may be convenient to grab a sausage biscuit from your favorite fast food restaurant on your way to work, but for fewer calories, you could create a more filling meal at home. Instead of a fat-laden meal full of preservatives, opt for an egg white omelet topped with tomatoes, mushrooms, bell peppers, onions and olives with a side of freshly sliced strawberries and a half cup of fat-free yogurt. Wash it down with a refreshing glass of ice water flavored with lemon juice. Not only will you feel fuller longer, you will avoid feelings of guilt, because you chose health over convenience.
Keep a Journal
A food journal helps you ensure that you are meeting your calorie requirements or restrictions, so grab a small notebook and log everything you eat or drink. Don't forget to note the calories, fat and sugar content. Designate a small section on each page for your blood glucose readings. This will allow you to determine how your body reacts when you eat certain foods and will help you initiate adjustments to your daily eating habits. Follow the adage "If you bite it, write it."
