Healthy Eating
An Introduction to Healthy Eating
A healthy diet is one of the best tools for managing diabetes. A regular schedule of
meals or snacks that includes the right nutrients, in the right amounts, will help keep
glucose levels, blood pressure, cholesterol levels, and weight under control. But
consistently eating well can be a challenge. And no single diet is right for everyone. That
is why it is important to identify individual needs and preferences and plan accordingly.
These tips can help:
Make a plan – With your doctor or dietitian, create personal guidelines for your
daily diet, including amounts and kinds of foods, frequency and times to eat, and whether
weight maintenance or weight loss is one of your objectives. Be sure to consider medications,
including insulin, and exercise when you make your plan Eat a balanced diet – Choose from all of the food groups, including vegetables,
fruits, lean meat, fish and poultry, beans, low – fat dairy products, and whole grains Check portion size – If you are trying to lose weight, cut back on the portion
size to help reduce calorie intake. To learn more on Portion Control,
click here » Increase meal/snack frequency – Spread your calorie intake throughout the day
with small, more frequent meals and snacks to help keep glucose levels steady Choose low – glycemic index carbohydrates –The glycemic index (GI) is a value
assigned to foods based on their effects on post – meal blood glucose levels. For example,
foods with a low GI, such as lentils, prunes, or apples, will be digested and absorbed more
slowly than white rice, baked potatoes, or other high GI foods. Foods high in mono
unsaturated fatty acids (MUFA), such as nuts, cashews, avocados, olive oil and canola oil,
also have a low GI. Diets high in MUFA may have beneficial effects on blood lipid levels
compared to a high carbohydrate diet. Monitor your diet regularly – Keep a diary to track the kinds and amounts of
food you eat, along with your glucose levels and weight – see how the foods in your diet
influence glycemic control and weight management
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