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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...
It's so basic; we can easily forget to think about
calories. Diabetics are taught to "count
those carbs" and many of us have gotten carb counting down very
proficiently. What about calories? How do they figure into the life of people
As the number of obese and overweight people in America
continues to climb and we are bombarded with daily advertisements for weight
loss programs, drugs, and even surgeries, one has to wonder: is this really
such a complicated issue? Actually it's
quite simple. Generally, Americans eat too much and exercise too little, thus
the calories going in are outweighing (pun intended) the calories going out. Too much energy is being absorbed by our
bodies and then stored as fat.
I've hit a plateau with my weight. I'm happily 5-7 pounds lighter than I was
year ago. However, I really would like
to achieve my goal weight before getting pregnant with our second child. I'm only about 15 poun...
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