Healthy eating isn't as difficult as it sounds. Meal planning actually makes life simple. There are 3 simple suggestions you can do:
1. Establish consistent eating patterns. Why? When you keep your food intake consistent, you can smooth out some of the peaks and valleys in your glucose levels. People who eat better, feel better and have more energy by eating regular meals.
*Eat meals and snacks at regular times every day
*Don't eat between meals except for planned snacks.
*Don't skip meals.
*Eat about the same amount of carbohydrates each day and space it evenly throughout the day.
2. Choose foods wisely. Nutrition guidelines for people with diabetes are the same as what everyone should be doing for their health. Why? A balanced diet gets you the nutrients you need for good health. Balancing our food choices can help.
*Choose unsaturated fats and oil rather than saturated or trans fats.
*Include more vegetables and whole fruits as they are a full source of fiber and vitamins.
*Eat more whole grains like whole-wheat bread, brown rice and oatmeal.
*Choose heart-healthy proteins like beans, skinless poultry and lean meat.
*Select low-fat dairy products with low sugar.
*Limit your salt intake and go easy on sweets and alcohol.
3. Control the size of your servings. Why? Most people eat what's put in front of them. In the U.S. super-sized servings have led to super-sized people. Eating a serving size can help regulate your carbohydrate intake, keep variety in your diet and manage your weight.
*Divide your plate into zones. Half of your plate with vegetables. Starches and protein-rich foods fill up a quarter of the plate. Take your milk and fruit on the side.
*Measure or weigh your portions according to the serving size. Once you have measured your servings you will only need to check the serving sizes from time to time.
*Eat slowly and stop before you're full. Don't wait until your brain gets "the full" signal from our stomach. By then you've already eaten too much.
1. Establish consistent eating patterns. Why? When you keep your food intake consistent, you can smooth out some of the peaks and valleys in your glucose levels. People who eat better, feel better and have more energy by eating regular meals.
*Eat meals and snacks at regular times every day
*Don't eat between meals except for planned snacks.
*Don't skip meals.
*Eat about the same amount of carbohydrates each day and space it evenly throughout the day.
2. Choose foods wisely. Nutrition guidelines for people with diabetes are the same as what everyone should be doing for their health. Why? A balanced diet gets you the nutrients you need for good health. Balancing our food choices can help.
*Choose unsaturated fats and oil rather than saturated or trans fats.
*Include more vegetables and whole fruits as they are a full source of fiber and vitamins.
*Eat more whole grains like whole-wheat bread, brown rice and oatmeal.
*Choose heart-healthy proteins like beans, skinless poultry and lean meat.
*Select low-fat dairy products with low sugar.
*Limit your salt intake and go easy on sweets and alcohol.
3. Control the size of your servings. Why? Most people eat what's put in front of them. In the U.S. super-sized servings have led to super-sized people. Eating a serving size can help regulate your carbohydrate intake, keep variety in your diet and manage your weight.
*Divide your plate into zones. Half of your plate with vegetables. Starches and protein-rich foods fill up a quarter of the plate. Take your milk and fruit on the side.
*Measure or weigh your portions according to the serving size. Once you have measured your servings you will only need to check the serving sizes from time to time.
*Eat slowly and stop before you're full. Don't wait until your brain gets "the full" signal from our stomach. By then you've already eaten too much.
IF YOU ARE COUNTING CARBS, WOMEN NEED 3 TO 4 CARB SERVINGS AND MEN NEED ABOUT 4 TO 5 CARB SERVINGS PER MEAL OR DIVIDED BETWEEN A MEAL AND A SNACK.
Enjoy Your Food!
Healthy Eating!
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