Do you know how eating to Control
Diabetes and Blood Sugar?
Make One Change at a Time
"When you’ve spent a lifetime developing eating habits, you can't
just flip a switch and change them overnight," says Dee Sandquist, MS, RD,
a spokeswoman for the Academy of Nutrition and
Dietetics. Instead, Sandquist suggests starting with one change and working
from there.
Don’t Skip Meals
For good blood sugar control, space your meals about four to six hours
apart. Eating meals at around the same time each day may also help keep your
blood sugar steady.
Spacing carbohydrates evenly throughout the day helps keep your blood
sugar level.
Skipping meals isn't a good idea when you have diabetes.
This is true even if you're planning on going to a party or event. Don't skip
meals to "save" your calories for later. Instead, eat your other
meals at the regular time. When you get to the party, try to eat the same
amount of carbohydrates you would at a meal. It's fine to have a treat, just
don’t go overboard.
Carbs: Cut Portion Size
You don’t need to cut all carbs -- such as bread, pasta, potatoes, and
rice. Take a look at how much you’re eating. To keep your energy steady, you
probably just need to eat a little less. Instead of your usual serving size,
try having two-thirds of the amount. Do this for every meal and snack.
Try cutting back your carb portions for a few weeks. You may notice that
your blood sugar levels are lower, and you may even drop a few pounds.
Balance Your Plate
Counting carbs and calories or calculating the glycemic index of foods can be
complicated! Here’s a simple trick that may help you to start eating better.
The "plate method" helps you eat the right mix and amounts of
different food groups -- carbs, proteins, and healthy fats. Eating the right mix can help
you keep your blood sugar in check and keep your energy steady.
Here's how it works:
·
Start with a 9- or 10-inch plate.
·
Fill 1/2 of your plate with non-starchy vegetables such as salad,
greens, broccoli, green beans, or beets.
·
Fill 1/4 of your plate with protein food: lean meat, fish, tofu, eggs,
cheese, or poultry.
·
Fill 1/4 of your plate with starchy food, such as bread, rice,
potatoes, or pasta.
·
On the side, add a serving of fruit. Also have a cup of non-fat or
low-fat milk, low-fat yogurt, or a roll.
This still works if you want to cut portions. It’s a visual to help you
remember that even if you eat less, half of the food you eat should be
vegetables. Think of meat and starchy foods as side dishes.
Fine-Tune Your Diet
Gradually, you can start to make other healthy changes once you have one
or two under your belt. For example, slowly adjust your diet to swap in
healthier food choices.
Instead of mashed potatoes with butter and cream, try a plain baked
potato with a little cottage cheese. Or have fish or lean poultry instead of
cuts of red meat with lots of fat.
Watching what you eat is one part of living better with diabetes.
Be sure to still follow your doctor’s advice to control your blood sugar
levels.
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