Children with Type 1 diabetes and adults with Type 2, or adult-onset diabetes, are both on the rise every year.It is a devastating experience to be told you have a chronic disease which can have such a big impact on so many of your body's systems. Not only your pancreas is affected, but your vision, cardiovascular system and kidneys can suffer from the effects of diabetes.Diet is one very significant tool in response to living with diabetes.
Instructions
1. Collaborate on your new nutrition plan with your doctor. Let her know what kinds of foods you enjoy eating. You may be able to include those foods--in moderation or using low-fat, sugar substitutes or low carbohydrates in cooking. Include foods from each food group, including the healthy fats and some sugars and carbohydrates, which provide energy your body needs to function. If you habitually eat a diet high in red meats, you can still do so. Just decrease the amount of red meat you eat and increase lean meats, chicken and fish.
2. Begin to buy more fresh fruits and vegetables. Eat these for your between meals snacks to keep your blood sugar at a healthy level.
3. Limit your salt intake. Salt can increase your blood pressure, which is bad for diabetics. Instead of sprinkling salt on your food before you take your first bite, taste the food to see of you really need to add more. Pick up and use other food spices, which will add more interest to your food, anyway.
4. Be careful of your fat intake. Foods such as cheeses, salad dressings, gravies, butter and other saturated fats will adversely affect your blood sugar and ability to lose any extra weight you may be carrying.
5. Learn to read--and interpret--food labels. The U.S. government now requires food manufacturers to use a standardized food label to make it easier for consumers to understand just what is in the food we are buying. Before you make your first post-diabetes shopping trip, ask your doctor for the milligrams of sugar, carbohydrates, fats, cholesterol and sodium you can allow yourself in a day. Learn calculate your daily intake of each in order to stay within your recommended intake levels. This will help you when you are buying food.
6. Just because a package says "sugar-free" doesn't necessarily mean it'll be good for you as a diabetic. To increase taste, food manufacturers may increase the levels of carbohydrates in their products, which is just as bad for you. To be sure, read the labels of each packaged food you are thinking of buying. Make it a habit for life.
7. Enjoy an occasional drink of alcohol. Just remember to do so in moderation and have your beer or wine with a meal. Try to decrease your intake of hard liquor. Include your alcohol intake as part of your daily recorded food intake.
8. Learn maintain healthy eating habits when you are away from home--at work or on vacation. Take healthy snacks with you to work or on vacation to decrease the temptation to buy a fat-laden, sugar-loaded snack later in the day. Make those snacks high in fiber. Pack fresh fruits and veggies, whole-wheat crackers and low-fat cheese for a high-protein/high grain snack. Include this snack in your daily food intake and keep the portions sensible--don't eat a large snack and try to justify it as "maintaining my blood sugar". It won't work.If you do have to buy a snack on the run, buy yogurt or a small vegetable or fruit salad at a fast-food restaurant. Be careful of the added sugar some chains may add to their "healthy" snacks.
9. Speak to your supervisor at work. Let them know of your new diagnosis and your need to eat at regular intervals. Eating breakfast, then waiting for lunch to eat again will only lead to a "sugar crash." You'll begin to feel shaky and sick. That's why you need to plan to eat more regularly. Take some snacks to work and take a short break during the morning and afternoon to boost your blood sugar so you can continue to function at your highest possible level. If you present your medical need to your supervisor in this way--it will benefit your company--you will be more likely to gain permission to take regular snack breaks.
10. Make the right choices when you're eating out. Choose sandwiches with grilled chicken or turkey. Pile on the lettuce, onions and tomatoes. Don't order mayonnaise.You can still order pizza. Stay away from the thick crust, meat-loaded variety. Order a thin crust pizza loaded with veggies such as onions, bell peppers, olives or pineapples. Choose lower-fat meat toppings. Ask for less cheese on top.If you order a salad, ask for the dressing on the side. Take the croûtons off and brush some of the cheese to the side. Don't request bacon bits. Your goal is to reduce the level of fat, salt and carbohydrates while enjoying a good, healthy meal.
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