Eating right is
the key to
managing your diabetes. But how can you make sure you are eating a healthy
diet? Begin with diabetic food list mean eating more grains, fruits, and
vegetables, and less meat, sweet, and fats every day. Be physically active
every day to help prevent weight gain and improve blood sugar control.
Check the sugar in your
blood and take your medication every day if needed. The number of servings you
need depends on how many calories are right for you. This is based on your
age, sex, and size and activity level. When you sit down for a meal, draw an
imaginary line through the center of your plate. Draw a line to divide one
section into two by following a general guide recommended by the American
About one-fourth of your plate
should be filled with grains or starchy foods such as rice, pasta, potatoes,
corn, or peas.
Another fourth should be protein
— foods like meat, fish, poultry, or tofu.
For the last half of your plate,
you can fill it with non-starchy vegetables like broccoli, carrots, cucumbers,
salad, tomatoes, and cauliflower.
Then, add a glass of non-fat
milk and a small roll or piece of fruit and you are ready to eat!
You may need to count the carbohydrates
or exchanges in your meal so you can be sure your insulin and exercise are on
target. One way you can plan a balanced diet is to count carbohydrates. In
general, you want no more than 15 grams of carbohydrates in a portion of food.
Carbohydrates affect your blood sugar more than other foods. When you know how
many carbohydrates you eat, you can help control high blood sugar after meals.
Make a habit of checking food labels
on packaged and canned food. They will give you portion sizes for that food
and tell you how many carbohydrates are in each portion. Use this information
when planning meals and snacks.
Recommended Diabetic Food Intake:
Low Glycemic Index - doesn't create rapid
peaks and troughs in blood glucose levels.
Complex high-fiber carbohydrates
- Scientific evidence show that diet high in dietary fiber is protective
against diabetes. Fiber is capable of slowing down the digestion and
absorption of carbohydrate and increasing the sensitivity of tissues to
insulin, thereby preventing rise s in blood sugar. It is advisable to
restrict the intake of refined carbohydrates and avoid high fat foods.
Example : Oats, cereals, legumes,
wholegrain products, dried beans, peas, lentils, fruits, vegetables.
Example : Cold water fish like salmon,
tuna, mackerel, herring)
Example : Blackcurrant oil, primrose
oil, borage oil)
Control and Avoid :
Refined and simple carbohydrates
- such as sucrose, glucose or
fructose, white rice, white bread, table sugar, sweets, honey, corn-syrup.
High fat food
Higher quantities alcohol can cause health problems like liver damage and
increase the risk of heart disease.
High sodium food
- such as salty fish.
Diabetic Food Pyramid Guide
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