Eating Healthy
A healthy meal plan is one of the most important things you can do to help control your diabetes. Eating healthy means choosing and preparing the right kinds of foods. A registered dietitian can help you to develop a meal plan that works for you.
Often, people think that only sugary food or "sweets" cause blood sugar (glucose) to increase. In fact, many foods are broken down into sugar. That is why it is so important to understand how to balance meals so that your body is not overloaded by sugar.
Carbohydrates
Foods with carbohydrates, or "carbs," have the most effect on your blood sugar levels. Carbohydrates are found in starchy foods (like bread, cereal, potatoes, corn, rice, pasta) and in fruit, milk, yogurt, and sweets. Since many healthy foods contain carbohydrates, they are important to include in your diet.
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Try to eat about the same amount of carbohydrates at around the same time every day. This will help keep your blood sugar under better control. Eating a small amount of food one day and a large amount the next day can cause your blood sugar levels to go up and down more than normal.
Proteins
Protein is found mostly in animal products, nuts, some dairy products, and beans. Your body needs protein to work properly. Protein has a minimal effect on blood sugar. However, when eaten with carbohydrates, protein may slow down sugar absorption.
A registered dietitian can help you find the right balance of protein and carbohydrates in your diet.
Fats
Fat has a minimal effect on blood sugar. However, when eaten with carbohydrates, fat may slow down sugar absorption. Choose healthier fats and limit high-fat foods to help reduce your risk of heart disease.
- Replace unhealthy saturated and trans fats with healthier unsaturated fats.
- Choose nonfat or low-fat dairy foods.
- Choose chicken, fish, and lean meat and limit to 6 ounces per day.
- Limit high-fat foods like gravies, sauces, bacon, sausages, and hot dogs.
Watch your portion size
Eating large amounts of foods that contain carbohydrates can cause higher after-meal blood sugar levels. Measure portions at home until you learn to estimate. Eating less can reduce your after-meal blood sugar and your weight. Talk to a registered dietitian or other diabetes educator about how many carbohydrates you should have at each meal.
When you sit down to eat, try using the ADA's "Rate Your Plate" test: Take a 9-inch dinner plate, which is slightly smaller than average, and draw an imaginary line through the center. Draw another line to divide the top section into two.
