Diabetes - Meal Planning, the First Step
Cooperative
Extension, College of Agriculture & Life Sciences, The University of Arizona
Written by
Scottie Misner, Associate Nutrition Specialist
Like everyone, you want to enjoy your life. There are several things you can do to stay healthy if you have diabetes.
- Follow a healthy eating plan
- Take your medicines
- Be active
- Measure your blood sugar
- Brush your teeth
- Check your feet
Healthy eating is really the first step in taking care of your diabetes. And, consistency is one of the keys. Eat meals and snacks at regular times every day. And try to eat the same amount of food each day.
Here’s how you can do it... and you don’t need special diet foods.
- Eat a variety of foods.
- Eat high-fiber foods- some fruit, vegetables and grains or beans at each meal to fill you up.
- Use less fat, sugar and salt.
These foods are good for you and your whole family. If you are overweight, cut down on your portion sizes or leave a few bites of each food on your plate for someone else. Try not to skip meals because you will only eat more at your next meal. Exercise and losing weight can really improve blood sugar levels. But before you start, check with your doctor or a registered dietitian.
Carbohydrates
It’s important to control the amount of carbohydrates you eat. This way you can control your blood glucose levels better. Each meal should contain about the same amount of carbohydrate to keep blood glucose levels stable. Choose higher fiber foods like whole grains, fruits and vegetables. Breads, cereals, crackers as well as potatoes, rice and beans are carbohydrates, too. Choose low fat dairy foods.
Sugar and Sweets
Table sugar and honey are calorie-containing sweeteners. Diabetics can eat desserts and sweets. But, they should be used sparingly in the diet. Save them for special occasions.
Sugar free foods
Sugar free foods and drinks generally provide fewer carbohydrates and
calories to your diet. They taste good and help keep your blood sugar
lower than eating foods with lots of carbohydrate or sugar.And, to balance
out your eating plan for diabetes, include some lean meat, poultry or
fish at meals.
Making good food choices and staying active are important. They help keep blood glucose levels as close to normal as possible.
Fat
Today you can eat less fat and it's easier than ever. There are lots of low fat or fat free foods in the market. And foods such as all fruits, vegetables, and low fat dairy products are always available. If you eat a high fat or fried food at one meal, balance that by eating something baked or broiled at the next one.
Eating less fat - especially saturated fat - is one way to decrease your risk for heart disease.
References
The First Step In Diabetes Meal Planning,
American Diabetes Association and The American Dietetic Association,
1995.
http://www.eatright.org
Diabetes Overview, National Diabetes Information Clearinghouse, DHHS/NIH
publication No. 99-3873, September 1999.
http://www.niddk.nih.gov/health/diabetes/diabetes.htm
Smart Solutions for People with Diabetes, fact sheet by The American
Dietetic Association, ADAF, 2000.
http://www.eatright.org
Other Organizations for people with diabetes:
American Association of Diabetes Educators Tel: (800) 832-6874
http://www.aadenet.org
American Diabetes Association Tel: (800) 342-2383
http://www.diabetes.org
Juvenile Diabetes Foundation Tel: (800) 223-1138
http://www.jdfcure.org
The University of Arizona is an Equal Opportunity/Affirmative
Action Employer. Any products, services, or organizations that are mentioned,
shown, or indirectly implied in this publication do not imply endorsement
by the University of Arizona.
Document located http://cals.arizona.edu/pubs/health/az1228.html
Published May 2001
Return to College publication list