Healthy Eating with Diabetes

Healthy Eating with Diabetes
It can be challenging to change your eating habits. To help you manage your weight, learn about simple healthy eating strategies.

For more information, visit
https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

People with diabetes and those trying to prevent type 2 diabetes need to eat healthily to control their blood sugar, blood pressure, and cholesterol levels.

Losing weight and keeping it off while managing your diabetes is equally essential.

Your family members can profit from the same foods you eat because they are more likely to develop Type 2 diabetes.

To control blood sugar, blood pressure, and cholesterol levels and avoid complications like heart disease and stroke, a person with diabetes must maintain a healthy weight.

Before meals and 182 hours after meals, a person with diabetes should aim for blood sugar levels between 70 and 130.

However, the best course of action is to speak with your medical team about a reasonable target range for someone trying to control their blood sugar levels.

Their most significant influence on blood sugar levels comes from the carbohydrates they eat.

Keeping an eye on your carb intake can help you control your blood sugar.

Contrary to popular belief, carbohydrates can be found in various foods, including grains, dairy products, fruits, and vegetables.

You can count carbohydrates and find foods that contain them with the assistance of a dietician.

You're aiming to reduce the number of carbohydrates in your diet to a level that will improve your blood sugar because so many foods contain them.

A dietician can help you strike a balance between all of that because, for someone with diabetes or trying to prevent diabetes while trying to maintain a healthy weight, eating a more nutritious diet makes you feel much better.

Lean protein sources like chicken or fish, whole grain products like crackers and cereal, as well as vegetables—particularly those that grow above ground and those used in salads—whole fruits rather than juices, and low- and nonfat dairy products like milk and yogurt—can all be beneficial.

If making significant dietary changes seems intimidating.

Take small steps and try to achieve immediate success.

Divide a nine-inch plate in half, then pile it high with fruit and vegetables to help you manage your portions.

This frees up space on the other half of the plate for a quarter to be starch, grains, potatoes, or bread and a quarter to be meat, which should be about the size of a deck of cards or three ounces.

Every day, eat your meals and snacks simultaneously to avoid getting too hungry at once, which could result in overeating.

Enjoy your meal by taking your time and chewing it slowly.

Give your brain a chance to recognize that your stomach is complete before you season your food.

Use herbs and spices, skip the salt and butter, and stick to your shopping list.

If you're hungry, avoid shopping because you'll make poor decisions.

Bring your lunch to work rather than going out to eat.

By doing this, you can manage your portions and prevent overeating, just like you would in a restaurant.

When preparing meals at home, wrap and store leftovers as soon as possible.

You will only be tempted to eat more stir-fries if you approach them in this manner.

They're a fantastic way to consume more vegetables while eating less meat.

They also make fantastic leftovers.

Eating a healthier diet often leads to people staying on track with their goals.

It's entirely typical. Do not overreact to the situation.

Make an effort to get back on course as soon as you can after veering off to maintain direction ultimately.

It's normal to experience occasional discouragement. Think about speaking with a dietician.

They can help you create a more manageable plan by customizing this dietary advice to your requirements.

For a person with diabetes. There are no particular foods that need to be bought.

With meal preparation and portion management, you don't need to avoid any foods altogether.

You can still enjoy eating different foods even if you have diabetes.


Timeline
00:14 Healthy Eating
00:41 70 to 130 before a meal
01:37 Whole Grains
03:00 Staying on Track