Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here’s help getting started, from meal planning to exchange lists and counting carbohydrates.
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.
A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.
If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control risk factors for heart disease, such as high blood pressure and high blood fats.
When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and long-term complications, such as nerve, kidney and heart damage.
You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.
For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.
A diabetes diet is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or gets through a medication.
A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. He or she can also talk with you about how to improve your eating habits, for example, by choosing portion sizes that suit the needs for your size and level of activity.
Make your calories count with these nutritious foods:
- Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.
- Fiber-rich foods. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.
- Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides.
Avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
- « Good » fats. Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils. But don’t overdo it, as all fats are high in calories.
Foods to avoid
Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.
- Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats.
- Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines. Avoid these items.
- Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
- Sodium. Aim for less than 2,300 mg of sodium a day. However, if you also have hypertension, you should aim for less than 1,500 mg of sodium a day.
33 Simple Diet and Fitness Tips
Diet and workout tips that work
Say hello to H20
Find the best fitness friend
Stock up on these
Relieve those achy muscles
Curb your sweet tooth
Buy comfy sneaks
Pick your perfect tunes
When to weigh
Police your portions
Combat cocktail hour
Eat this, run that
Turn your cheat day around
Run with this
Be a weekend warrior
Fun up your food
Up your exercise
Have a fruity ice cream sundae
Swap out your shoes
Snag the right support
Relieve those side stitches
Shake your way slim
Fuel for fitness
Say goodbye to peer pressure
Savor your carbs
Ditch your working lunch
Slim up your snack
Find healthy fast food
Be a mighty maintainer
Up your fiber intake
Work out in the morning
Have a hearty breakfast
Nutrition for kids: 5 tips
Nutrition for kids: 5 tips
1) Stick to concrete ideas
Avoid abstract concepts. Children only start to understand abstract concepts once they reach about 11 or 12 years old. For example some concrete ideas are:
- Eat lots of different foods every day
- Eat fruit and vegetables of all colours of the rainbow every day
- Talking about whole food items
- Classifying foods by where they come from
- “Sometimes” and “everyday” foods
- Note: the classification of foods into everyday or sometimes is an abstract concept, but how often foods are recommended to be eaten is a concrete idea.
Some abstract concepts are:
- Vitamins and minerals
- Other nutrients that can’t be seen (e.g. protein, calcium, saturated fat)
- Classification of foods by nutrients
- Recommended serve size; daily recommended serves
- Chronic disease risk
- Processes by which food affects health
2) Avoid complicated phrases
Kids can often recite facts and phrases without really understanding them. For example, younger children probably don’t understand what ‘variety’ means and many kids might only know the word ‘diet’ to be a special way of eating (for example to lose weight or for diabetes) rather than a person’s everyday food consumption. Other terms kids might not understand are healthy weight, low fat or low sugar. When talking with your child, keep checking in with them and ask them to explain back to you what they know – that way you’ll get an idea for how much they’ve grasped.
3) Use props!
When referring to a particular food, use the real food item or a picture of the food so your child knows what you’re talking about. Chat about the food you’re preparing and eating for dinner. Ask them how the food grows or where you can find it; discuss seasonal produce and the kinds of environments foods need to grow.
4) Be meaningful
Kids live in the present, so focus on the immediate benefits rather than long term ones. Being strong, growing well and having enough energy to climb the monkey bars are important concepts to kids. They’re less concerned about their longterm disease risk or heart health!
5) Be a role model
Research shows what you eat and do influences children’s habits more than what you say. Studies also show that an authoritative parenting style is also associated with positive dietary results in children. Authoritative parenting doesn’t necessarily need to be overly restrictive nor lax, but it sets some boundaries around the consumption of “sometimes” foods. Families that eat meals together are also associated with children who eat more fruit and vegetables.
Diet During Pregnancy
Dieting During Your Pregnancy
What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals.
Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on.
The type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby. Healthy eating during pregnancy is critical to your baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.
Typically, you will need to consume an extra 300 calories a day.
It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need. Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy.
Fruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts.
In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Breads and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.
Depending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) of breads/grains daily.
Protein: Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.
The U.S. RDA recommends about 27 mg per day. Lean beef, chicken, lamb, liver, turkey, and veal are good options. Fish and some other seafood can be a good nutritional choice for pregnancy, within guidelines. Fish that contain high levels of mercury should be avoided. (Read more about Fish and Mercury Levels). You should consume at least 3 servings of proteindaily.
Dairy Products: At least 1000 mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).
Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings. Some calcium is also found in green vegetables, seafood, beans and dried peas. You should consume at least 4 servings of dairy productsdaily.
A Complement to Nutrition
Prenatal Vitamins: Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, a daily prenatal vitamin can help fill small gaps—just in case you unintentionally do not get enough key nutrients. Prenatal vitamins should be taken up to three months before conception, if possible.
Consult your healthcare provider about which supplement is best for you.
REMEMBER – a prenatal vitamin, or any other supplement can only complement a healthy diet during pregnancy.
Sample Daily Menu
The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby’s nutritional needs are met.
Breakfast: Oatmeal cereal, banana, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk
Snack: 1 cup yogurt, grapes
Lunch: Turkey (if deli meat, do not eat cold – heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk
Snack: Raw veggies and low-calorie dip
Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk
Snack: fresh fruit or low-fat frozen yogurt