A Simple Guide to Healthy Eating for Diabetics

When you are diagnosed with diabetes one of the first things you should do is consult a nutritionist. They will be able to tell you exactly what’s good for you to include in your diet, and what food types you should be avoiding.

A healthy food plan is essential for managing your condition, but with so much information currently available knowing what’s right and wrong can be a confusing business. Whatever choices you make there are a few simple rules which are universally recognized to be beneficial.

• Try and reduce portion sizes. Cut the amount of fried foods you include in meals, whether at home or in a restaurant.
• Make fresh fruit and vegetables a major part of your diet. Try and eat non-starchy vegetables, such as green beans, spinach and broccoli with every meal.
• Drink diet soda whenever you have the chance – better still have a glass of water.
• Switch to brown rice, whole-wheat pasta and other whole grain carbohydrates.
• Include dried beans and lentils in your cooking.
• Try and eat fish at least twice a week.
• When buying meat, whether at the store or in a restaurant, opt for leaner cuts, such as loin of pork or beef. Always remove the skin from chicken.
• Reduce your dairy food consumption and opt for fat-free milk, cheese and yogurt. Try replacing cow’s milk in drinks with Soya or rice alternatives.
• When you’re frying avoid solid fats and choose liquid oils which contain less saturated fat.
• Avoid calorie-packed snack foods such as cookies, chips and cakes; alternatively look for low-calorie versions.

Most importantly, develop and stick to a meal plan. Your doctor will be able to help you with this. Make sure it fits your lifestyle and is achievable; sticking to it will not only control weight but help balance blood glucose, blood pressure and your cholesterol levels.