Water is a sugar-free and calorie-free way to quench your thirst and stay hydrated. Choose healthy proteins including plant-based protein and lower fat dairy products more often. Choose foods with saturated fat less often: butter, red meat, cakes, pastries, deep fried foods and high fat dairy products. Saturated fats on the other hand, can increase your cholesterol level and your risk of heart disease. The good fats are found in foods like olive oil, canola oil, other vegetable oils, avocado, soft margarine, nuts, seeds, and oily fish like trout and salmon. Having too many carbohydrates at a meal may cause your blood sugar level to go too high, and not enough carbohydrate may cause your blood sugar to go too low, depending on the type of diabetes medication you take. It also helps to try to eat about the same amount of food at each meal, especially carbohydrates.Ĭonsider learning about counting carbohydrates as the amount of carbohydrate eaten at one time is usually important in managing diabetes. Eating at regular times helps your body control blood sugar levels. Try to eat three meals per day at regular times and space your meals no more than six hours apart. Other sweeteners can be useful if you choose to use them. The more sugar you eat, the higher your blood sugar will be. Limit sugars and sweets such as regular pop, desserts, candies, jam and honey. Eat whole or cut vegetables and fruits instead of drinking juices (fruit juice and fruit juice concentrates are high in sugar). Eat more vegetables and fruitĪt each meal and as a healthy snack, choose fresh, frozen or canned vegetables and fruits. Instead of highly processed foods, choose whole foods and prepare most of your meals at home. Highly processed foods are foods and drinks that are prepared with excess sodium, sugar and saturated fat. Eat more whole foods and less highly processed foods Include more of these carbohydrates in your diet. Low-glycemic index foods such as legumes, whole grains, and fruits and vegetables can help control blood sugar, protect you from heart disease and stroke, and can make you feel full longer to help with losing weight. There are many healthy carbohydrates that are actually good for you. The type and amount of carbohydrate you eat is what matters. It's true that all carbohydrates (carbs) affect your blood sugar, but it is a myth that people with diabetes are not “allowed” to eat any carbohydrate foods. If you're overweight or obese, weight loss is the most important and effective way to help normalize blood sugar levels and reduce your risk of other health problems. Portion size is an important part of weight loss. Divide the other half of your plate between protein food and whole grain foods. Fill half your plate with vegetables and fruits, people with diabetes should choose more vegetables than fruit because most vegetables have less sugar. Portion sizes are different for everyone, so what’s right for someone else might not be right for you.Ĭanada’s Food Guide suggests one way to plan your portions. The amount of food you eat is important for diabetes management. Once you feel comfortable with the new changes, come back to this page and choose another healthy eating tip to work on. Use the information below to pick 1 or 2 things you can do today to help you plan for healthier meals. There are many things you can do to change or improve your diet, but it’s important to avoid trying to change too many things at once. Healthy eating tips for diabetesįood is the key to managing diabetes and reducing the risk of heart attack, stroke, and other problems. Be sure to consult your doctor and other members of your diabetes care team, such as your certified diabetes educator (CDE), nutritionist or dietitian, before making any changes to your current plan. Until then, use this basic meal planning information for guidance. Meal planning is as individual as you are.
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