Diabetes is a chronic condition where the sugar levels in the blood become incredibly high. Today, diabetes is a widespread condition, mostly because of the kind of unhealthy lifestyle people lead.Contrary to popular opinion, having diabetes does not stop you from eating the foods you like, instead helps in including plenty of nutritious and healthy choices in your diet. A healthy diet is a foundation for the management of diabetes.
A diabetes diet is the finest meal plan for almost every individual. It is a guide chart that tells you what kinds and how much quantity of foods you can pick to eat at different mealtimes. Paying heed to the guide chart is of high significance. Following your diabetes diet plan on a regular basis will help keep your blood sugar and weight in check.
Start by with building and following diabetic meal plans. You must begin with breakfast followed by lunch and then dinner. Besides this, take two light snacks between the meals. A combination (combo) meal can give you about 1,400 calories each day. Consult with your dietician or doctor to figure out the best diabetic meal plans, so that you can keep your calories intake in check. How many calories you should consume ideally depends on your age, weight, health conditions, and lifestyle.
Smart food choices for diabetes
The 8 primary elements of diabetic meal plans are:
- Low-fat or nonfat dairy products
- Whole grains
- Lean meats like fish and poultry
- Legumes including peas, lentils, and dried beans
These heart-healthy foods are high in nutrients and low in calories and fats. A heart-healthy diet comprises a perfect balance of carbohydrates, fat, fiber, vitamins, and protein. It is the mainstay of medications and activity levels. Sticking to a daily diabetic meal plan may seem to be quite challenging at first, but once you have the meal plan in place, you will start enjoying it. Hence, draw up a proper diabetic meal plan with a dietician. It must fit in with your food habits and busy schedule. You need to remember to eat at a gap of every 3 to 4 hours. Additionally, you should stay away from the following food items:
- Canned fruits with heavy syrup
- Juice cocktails, carbonated drinks, and fruit juices
- Chocolate milkshakes or cocoa mix
- Molasses, honey, and table sugar
- Foods containing trans fats
- Rice and white bread and pasta
- Fried food
6 useful tips to get you started on basic diabetic meal plans
- Have three healthy meals and light snacks
Ensure that your meals have the right amount of carbohydrates and protein. See how much quantity to select from each meal. Depending on your weight and eating habits choose an appropriate meal quantity. Take the advice of your dietitian or doctor if you are not sure.
- Do not skip meals
This will keep your metabolism intact. Body metabolism fluctuates when the spacing between meals is not correct. Intermittent gaps between meals upsets your body’s metabolism.
- Add lots of food rich in fiber in your diet
Crispbreads and wholegrain breakfast cereals are rich in fiber, so add these to your diet plan. Consume a lot of leafy vegetables and fruits. Make it a habit of always checking the labels of food products before you make a purchase.
- Reduce fat intake
Consume low-fat food. Make yourself aware of the fat content of the food you consume. There are two types, fats – saturated and unsaturated. The labels of food will have both kinds of fat content.
- Shed some weight if you are overweight
Keep a check on your weight. Losing weight on a helps maintain your blood glucose level. This also reduces the cholesterol content in your blood and reduces the risk related to cardiovascular diseases.
- Always remain active
Keep your cholesterol, blood sugar and blood glucose level in control. For this, you need to be highly active. You can take up a fitness regime, however, make sure that you seek the advice of your doctor first. Working out 30 minutes, every day can help you maintain the desired balance. Low-impact exercises such as brisk walks, swimming and cycling can help you out a lot.
Taking the opinion of a physician about alcohol intake is significant. It is crucial especially if you are on diabetes medication. With the help of diabetic meal plans, you can fight diabetes and keep it under control. Along with these meals, it is essential that you exercise on a regular basis as well. Make sure to check your blood sugar levels at regular intervals to understand how these meal plans are helping you.