Type 2 diabetes is a very serious disease. If poorly managed, it increases your risk of developing heart disease and eye and kidney damage. While there is no cure, those with type 2 diabetes can control blood sugar, and ultimately, reduce the risk of developing serious complications by following a healthful diet, exercising regularly and keeping body weight in check. Eating well-balanced, healthful meals and snacks regularly throughout the day, increasing dietary fiber and decreasing fat intake are some of the nutritional guidelines for managing this condition.
Making Healthy Food Choices and Eating Regular Meals
According to the American Diabetes Association, you should eat plenty of whole fruits and nonstarchy vegetables daily, choose whole grain breads and cereals that are rich in fiber most often and consume heart-healthy fish at least twice weekly. Meals and snacks should contain a balance of lean protein, unsaturated fat and healthy carbohydrates. Avoid skipping meals. Eating three meal--about the same size--and at least one snack daily is optimal and keeps blood sugar steady and hunger in check. For example, on a 2,000-calorie diet, breakfast, lunch and dinner should each provide approximately 525 calories, and two snacks, approximately 200 calories each. This schedule may need to be modified depending upon individual needs.
Meal Planning and Portion Control
Carbohydrate-rich foods should still make up approximately half of total calories, even for those with type 2 diabetes. Carbohydrates are necessary for energy and provide many essential vitamins and minerals. Choose whole, unprocessed foods most often and spread carbohydrate intake evenly throughout the day. For general meal planning, include the following foods at each meal: a grain/starch product, a vegetable and/or fruit (limit fruits to three servings daily and fruit juices to no more than 1/2 cup daily), a meat/protein alternative and/or a milk product. Snacks should include a meat/meat alternative or milk product plus a grain/starch product or fruit.
Refer to the United States Department of Agriculture Food Guide Pyramid for proper portion sizes, especially for carbohydrate-rich foods, which include starchy beans, breads and cereals, pasta and rice, fruits, milk and dairy products, sweets and, to a lesser extent, vegetables.
Choose Healthy Fats and Limit Sweets
Minimize your intake of fatty foods and foods rich in "bad" fats--especially saturated and trans fats--as they increase your blood cholesterol level. Foods high in saturated and trans fat include bacon, butter, fatty cuts of meat, the skin of poultry, high-fat dairy products, commercially-prepared cakes, pastries, pies, doughnuts and chips. Healthy sources of fat should be consumed in moderation, including fish, olive and canola oils, nuts and seeds, avocados and soft, nonhydrogenated tub margarine spreads. Choose sweets less often. While these foods do not have to be omitted, they should be limited as they provide few nutrients and many calories.
