People with diabetes do not need special foods. However, eating healthy takes practice and planning. The American Diabetes Association (ADA) suggests balancing the right foods with regular exercise, and working closely with your doctor and dietitian to create a meal plan that works with your schedule, keeps your weight on track, and improves blood glucose, blood pressure and cholesterol numbers.
Eating the Rainbow
Your mother was right! Eating plenty of vegetables and fruits is good for you. The ADA recommends including a variety of colors at meal times from a variety of vegetables and fruits. The chemicals that create those colors, aromas and flavors in the fruits and vegetables are called phytochemicals and contain many beneficial properties. Fruits and vegetables are also high in fiber, good for controlling blood sugar levels.
Whole Grains
Whole grains are rich in vitamins, minerals, phytochemicals and fiber. The ADA recommends limiting the processed white flour-based products, especially ones with added sugar. Use them only for special occasion treats.
Read the label carefully! Many products contain and list "whole grain," although it may contain only a small amount. Look for foods that list whole grain first or near the top of the ingredient list. For cereals, pick ones with at least 3 grams of fiber per serving and less than 6 grams of sugar.
Lean Meats
Choose lean meats and meat substitutes for most of your meals. These include foods such as dried beans, peas, lentils, fish and seafood, and chicken or other poultry without the skin. Lean beef products should be select or choice grades of beef trimmed of fat including: chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak and tenderloin. Lean pork includes Canadian bacon, center loin chop, ham and tenderloin.
Liquid Oils
According to the American Heart Association and the ADA, polyunsaturated, monounsaturated and omega-3 fats are good for you and reduce your risk of heart disease. Saturated and trans fats raise your risk of heart disease.
When cooking or adding fats to your foods, choose from vegetable oils such as olive, canola, corn, cottonseed, flaxseed, safflower, soybean and sunflower oils. Limit or avoid foods that contain the saturated fats such as coconut oil, palm oil, lard or shortening.
Special Foods
Cut back on high-calorie snack foods and desserts like chips, cookies, cakes and full-fat ice cream. Save these foods for special occasions and treats. Plan your meals to include room for small treats and desserts by cutting back on other high-calorie, high-carbohydrate foods. But be careful not to eliminate healthy foods while over-consuming the special occasion foods.
Portion Sizes and Exercise
Eating too much of healthy foods can lead to weight gain. Use smaller plates and bowls, avoid going back for seconds, measure and weigh your foods to understand what appropriate serving sizes should be. And include physical activity as a part of every day. Take the stairs instead of the elevator and park farther from the door when running errands.
