The Restrictions of a Diabetic Diet: Some readers may find it interesting to note that a diet designed for those who are diabetic may not be significantly more restrictive than diet plans simply designed to provide a healthy lifestyle.
WebMD suggests, “A diet for diabetes is really a healthy diet, controlled in calories, fat, sugar, carbohydrates, and salt. The foods that are good for controlling your blood sugar are good for everyone. Several components of your diet — including the amounts of carbohydrate, fat, and protein that you eat — affect your blood sugar levels. So to keep your blood sugar levels normal, you need to make healthy food choices, eat regularly without skipping meals, exercise regularly, and take the medicines your doctor prescribes.”
It’s safe to say that most people would like to have a diet plan outlined that would provide every meal choice with a promise of great health. Since that’s not possible WebMD provides a few tips in managing your food choices.
- Eat a wide variety of foods. Having a colorful plate is the best way to ensure that you are eating plenty of fruits, vegetables, lean meats, and other forms of protein such as nuts, low fat dairy products, and whole grains/cereals.
- Maintain a healthy weight. If you are overweight, losing 5%-10% of your body weight could help improve your diabetes.
- Choose foods high in fiber such as whole grain breads, fruit, and cereal. You need 25 to 35 grams of fiber per day.
- Watch your portions. Eat only the amount of food in your meal plan. Eat about the same amount of food each day.
- Distribute meals three to five hours apart.
- Do not skip meals.
- Eat meals and snacks at regular times every day. If you are taking a diabetes medicine, eat your meals and take your medicine at the same times each day.
It is suggested that there may be some variations that might need to be used in your meal planning based on medications you may be taking. Always discuss your specific needs with your health care provider.
The process of healthy eating as a diabetic rests in knowing the differences between things like carbs and proteins and then understanding how much of each is needed to find a personal food safety zone.
Web MD does provide a sample day’s menu…
Breakfast
(360 calories, 52.5 grams carbohydrate)
1 slice toasted whole wheat toast with 1 teaspoon margarine
1/4 cup egg substitute or cottage cheese
1/2 cup oatmeal
1/2 cup skim milk
1/2 small banana
Lunch
(535 calories, 75 grams carbohydrate)
1 cup vegetable soup with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
1 small apple
Dinner
(635 calories, 65 grams carbohydrate)
4 ounces broiled chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Tossed salad with 2 tablespoons low-fat salad dressing
4 unsweetened canned apricot halves OR 1 small slice of angel food cake
Snack
(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)
16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups “lite” popcorn
You will find a registered dietician to be a valuable resource in finding ways to mesh your personal tastes with a menu plan that may work best to manage your diabetes and culinary preferences.
