More than 25 million Americans live with diabetes. Changing eating habits can be the most challenging aspect of diabetes self-management, but diabetes is manageable.
Managing diabetes means maintaining healthy blood sugar levels. Along with proper medication and physical activity, this also requires balancing the foods you eat.
- Eat a variety of foods. Choose foods from each food group every day, and try don't be afraid to try new foods.
- Make half your plate fruits and vegetables. Fruit contains fiber, vitamins and minerals and can satisfy your sweet tooth. Include more non-starchy vegetables like leafy greens, asparagus, carrots and broccoli each day. Also, choose whole fruit more often and juice less often.
- Choose healthy carbohydrates. Increase the amount of fiber you consume by eating at least three servings of whole-grain foods each day. Brown rice, buckwheat, oatmeal, whole-wheat breads and cereals are good sources of fiber.
- Eat less fat. Choose lean meats ,poultry and fish whenever possible. Bake, broil, roast, grill, boil or steam foods instead of frying them. Also, choose low-fat or fat-free dairy products.
- Cut the salt. Use less salt, more pepper, herbs and seasoning. Eating less salt helps control high blood pressure.
- Avoid skipping meals. Skipping meals can make you more hungry, moody and unable to focus. Learn what works best for you. Some people like three meals a day, while others like two meals and two snacks. Find an eating pattern that is healthy for you and stick with it.
- Focus on your food. Pick one place to sit down and eat at home. Eating while doing other things may lead to eating more than you think. Also, switching from a large plate to a smaller one may help you feel satisfied with reduced portions.
- Watch portions to manage your calorie intake. Keep a record of what you eat and drink, including the amounts. Also, get in the habit of weight or measuring food portions at least a couple of times a month.
A registered dietitian can help you develop a personalized eating plan to manage your diabetes, ensuring you're getting the proper amount of carbohydrates, proteins and fats in your diet.
Reviewed November 2012