Following a suitable healthy diet, and taking taking regular exercise can make a huge difference to how your diabetes progresses long-term.
When you have diabetes you are also at an increased risk of developing conditions such as heart disease, and therefore you should try to avoid foods that are high in saturated and trans fat.
Aim to eat a diet rich in fresh fruits, vegetables, lean proteins, and whole grains, and try to keep it as low in fat and sugar as possible.
Below is a suggested meal plan containing roughly 1,600 calories, and 220 grams of carbohydrate to give you a few ideas of how to eat for diabetes.
1/2 cup oatmeal 1/2 cup reduced fat milk 1/2 cup raspberries 1 medium peach 1 cup of green tea
Nutritional info: calories 240, carbs 42.7g, fat 4.9g, protein 9.8g, fiber 8.4g.
Water or tea/coffee 3 cups plain popcorn
Nutritional info: calories 91.7, carbs 18.7g, fat 1g, protein 2.9g, fiber 3....
As we discussed recently, the DASH Eating Plan was designed to help reduce elevated blood pressure by eating a low fat diet, rich in fruits, vegetables, and dairy. This is an excellent eating plan, high in important nutrients calcium, potassium, magnesium, protein (especially from fish, poultry, and nuts) and fiber (from fruits, vegetables, and whole grains), and it's low in sodium.
Perhaps you'd like to give the DASH diet a go, but aren't quite sure just how to incorporate the guidelines into your own daily menus. To help you get started, here is a one day sample menu plan.
Note: two versions of this plan are detailed below, one for a 1,600-calorie diet, and one for a 2,000-calorie diet - please choose the menu closest to your energy requirements.
Remember, we don't always eat the same foods, therefore some days you may meet the requirements set out by the DASH plan, while at others times you may not. This is fine, as long as the average over several days is clos...
Are you concerned about maintaining a healthy eating plan throughout the holidays?
While the holiday season can be a bit of a challenge, with the right choices, and a little portion control , Christmas dinner itself can be a pretty healthy meal.
To keep your dinner plate portions healthy, follow this general rule of thumb for a well-balanced meal:
50% of your plate filled with vegetables
25% of your plate filled with meat, fish or alternatives
25% of your plate filled with carbohydrate foods
A fruit based appetizer or dessert
If you follow this simple rule, you can still enjoy some of the foods you love, without putting your diet out of balance.
Here are a few suggestions for a healthy holiday menu plan:
Fresh fruit sorbet. Or Homemade vegetable soup, served with a wholegrain bread roll.
Christmas dinner ideas
Roast turkey - just remember to remove the skin. OR Grilled salmon - drizzle a light crème fraich...
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