Healthy Eating for People with Diabetes

If you have diabetes, you may feel the constant challenge of trying to make the right food choices at the right times, so you can be sure to feel your best. There’s no better time than now to make a commitment to improving your nutrition and health.

Which foods are healthy?
It's hard to get all the nutrients the body needs solely from the foods we choose. Many people miss out on important vitamins and minerals without even realizing it. Good nutrition inevitably involves eating a variety of foods from all the food groups – and supplementing with vitamins will help.

According to the American Diabetes Association, generally speaking, the healthiest foods fall into one of the four main groups:

• Fruits and vegetables
• Whole grains, cereals and bread
• Dairy products
• Meats, fish, poultry, eggs, dried beans and nuts

The main components of food are carbohydrates, protein and fat, and they are all used by the body in different ways to help it function properly.

• Carbohydrates give you energy and are essential fuel for the body. Healthy carb choices include dried beans, peas and lentils, whole-grain breads, cereals and crackers and fruits/vegetables. Fiber, which comes from plants, is also a carbohydrate and may help to control blood sugar levels. High-fiber foods include bran cereals, cooked beans and peas, whole-grain bread, fruits and vegetables. The American Dietetic Association recommends that all adults should consume 25-35 grams of fiber a day.

• Protein supports the muscles and keeps the body in a positive nitrogen balance. It’s also a backup source of energy. Healthy protein choices include lean meats, fish and low-fat dairy products.

• Fat is a necessary part of any diet – especially essential fatty acids – because the body cannot produce them by itself. These fats include omega-3 fatty acids, which can be found in fatty fish, and omega-6 fatty acids, which can be found in vegetable and plant oils. Both types of essential fats support healthy cholesterol levels and heart health.

Which foods are not so healthy?
While you need some fat in your diet, too much of it isn’t good for anyone, and can be harmful for those who have diabetes. Too much saturated fat and cholesterol (which often go hand-in-hand) are very harmful because they increase the risk of heart disease and high blood pressure which, if you have diabetes, you are already at a higher risk for. To cut down on fat and cholesterol, you should:

• Choose lean cuts of meat and remove any extra fat
• Eat more fish and poultry (without the skin)
• Use low-fat margarine instead of butter
• Drink low-fat or skim milk
• Limit the number of eggs you eat or select a cholesterol-free egg substitute
• Choose low-sodium foods and don’t add table salt to your meals
• Consume less high-sugar, low-nutrient foods such as cake, pie, cookies, pastries and candy, and refrain from adding sugar to foods
• Avoid alcohol

Making a plan
You and your dietitian should work together to design a meal plan that’s right for you. This plan will help you determine how much and what kinds of food you can choose from at meals and snack times. A good meal plan should fit into your schedule and eating habits, and will help you maintain a healthy weight.

Visit www.diabeticnutritionplan.com to track your daily dietary intake of carbohydrates, cholesterol and sugar (you may be surprised at how many calories you’ve consumed each day!). You can also log your blood glucose readings, get smart health tips, read up on reliable health information and find healthy dietary and exercise choices.

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