Healthy Eating Suggestions (Diet for People Living with Diabetes)
Diabetes patients must have a nutritious, well-balanced diet. Expert counsel can assist you in making wise food choices, reducing portion sizes, and consuming the appropriate number of calories for your activity level.
Diabetes is a disease in which your body is unable to properly use and store food for energy. Glucose, a kind of sugar, is used as fuel by the body. Glucose is derived from carbs found in foods such as fruit, milk, certain vegetables, starchy foods, and sugar. Glucose enters the bloodstream during digestion and is commonly referred to as "blood sugar."
Eat a variety of vegetables and legumes/beans
Eating a variety of veggies on a daily basis is a fantastic method to ensure that you are getting the nutrients you require to be healthy. Vegetables, in addition to supplying key nutrients and fiber, are very low in kilojoules, making them a fantastic food to fill up on without worrying about your waistline. The majority of Australians require more veggies in their diet.
For good health, we should all be eating at least 5 serves of vegetables every day. A serve of vegetables is equal to ½ cup cooked green or orange vegetables, beans, lentils or other legumes; 1 cup of salad or ½ a medium potato.
Eat 2 serves of fruit a day
We are blessed with a great range of wonderful fruit all year in Queensland. Fruit, like vegetables, has a variety of essential nutrients and is high in fiber. Fruit, on the other hand, has more kilojoules than veggies, which is why it is recommended to consume two servings of fruit every day.
Canned and frozen fruit are also excellent choices for quick and healthful snacks or to supplement your favorite dishes. Choose canned fruit with natural juice rather than sugar.
Example serves of fruit include:
1 medium apple, pear, banana or orange
2 small apricots, plums or kiwi fruits
1 cup of canned fruit
½ cup of 100% fruit juice (no added sugar)
4 dried apricots or 1 ½ tablespoons of sultanas
Milk, yoghurt, cheese or dairy alternatives
Dairy foods such as milk, yoghurt and cheese are an important source of calcium and protein. Most adults are recommended to eat about 2 serves of dairy each day. For good health try to choose low fat or skim varieties of milk, yoghurt and cheese.
An example serve from this food group is:
1 cup of milk (250ml)
2 slices of cheese
200g tub of yoghurt
½ cup evaporated milk
If you don’t eat dairy foods, calcium fortified soy milk or yoghurt are great alternatives. Other non-dairy sources of calcium include green leafy vegetables, canned fish with bones like sardines or salmon and almonds.
5 Healthy Eating Tips from People Living with Diabetes
1. Out of sight, out of mind2. Be prepared
“I prepare healthy snacks, like fruit and raw vegetables, and keep them accessible. That way if I have a craving for a snack, the healthy choice is the easy choice,” explains Jane DeMeis of Fairport, NY.
“I’m a big believer in reading labels. Just because something says it’s low fat or low sugar, doesn’t mean it’s good for you,” warns Anthony Wilson of Virginia Beach, VA.
Understanding and utilizing the nutrition facts panel on food items can assist you in making healthier eating choices and identifying nutrient-dense foods for a balanced diet. Remember that the information on the label is based on a 2,000-calorie-per-day diet. Depending on your age, gender, exercise level, medical problems, and weight objectives, you may require less or more than 2,000 calories.
4. Strategic shopping
5. Restaurant planning