You have been chosen to receive a 5-part newsletter series on managing diabetes. This 1st issue was written by RealAge.
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A Meal Plan Geared Toward You
Managing your blood sugar levels is a 24-hour-a-day job if you have diabetes. Developing the right health habits can make this job much easier, so you don't have to think about your diabetes every minute of the day. With time, the healthy habits you adopt will start to become automatic.
Take, for example, meal planning. When you are first diagnosed with diabetes, giving your meals a makeover to help control your blood sugar may seem like a daunting task.
But it doesn't have to be. The trick is to find a personalized meal plan that you enjoy and will stick with. There is no one-size-fits-all diet for people with diabetes. Work with a dietician or your doctor to come up with a plan that fits with your lifestyle and your needs.
A Balancing Act
Just like everyone else, people with diabetes need balanced, nutritious meals to help them stay healthy -- in fact, it's even more important when you have diabetes.
One easy way to think about a balanced diet is to divide the types of food on your plate. Aim to fill your plate like this:
1/2 of your plate should be filled with veggies. Avoid filling this section of your plate with starchy vegetables, such as potatoes and corn; instead, favor vegetables that are full of fiber as well as vitamins and minerals. Good choices include broccoli, spinach, cabbage, cauliflower, Brussels sprouts, and carrots.
1/4 of your plate should be a starch, such as brown rice, whole-wheat pasta, potatoes, or starchy vegetables such as corn or lima beans.
1/4 of your plate should be protein, such as meat, fish, or poultry.
Use sensible portions, and round out your meal with a piece of fruit and a serving of dairy, such as low-fat milk, cheese, or yogurt. This will help ensure you get a variety of vitamins and minerals, that you don't overeat, and that your meals are balanced.
What About Dessert?
It used to be that people with diabetes were warned to avoid sugar completely. Now experts say that people with diabetes can eat foods with sugar, as long as they don't overdo it. So check with your dietician -- you likely will be able to indulge in an occasional piece of birthday cake or frozen yogurt if your dietician says it's okay. Just remember to subtract a serving of carbs that you would normally eat.
More Ways to Eat Better
In addition to eating balanced meals of reasonable portions, you also should:
Eat meals at regular times and keep snacks to a minimum.
Include a wide variety of food in your diet to get enough nutrients.
Limit sugar and sweet foods; they should be only an occasional treat.
Choose foods that are low in fat, such as fat-free dairy products.
Eat foods that are high in fiber.
Limit salt, alcohol, and caffeine intake.
Cook with healthy oils, such as olive oil and canola oil.
A diet that is full of generally healthy foods also is a diet that helps prevent diabetes complications and many other health problems, such as heart disease and high blood pressure. Whichever meal plan you're considering, check with your healthcare provider or a registered dietician for guidance.
A healthy, nutritious diet is your first step in controlling your diabetes. Take the RealAge Nutrition Assessment to see how your current diet stacks up.
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