Legumes, twice a week such as beans and peas Whole grains Heart-healthy fish Eat heart-healthy fish at least. Fish such as salmon, mackerel, sardines and tuna are rich in omega-3 fatty acids, which may prevent heart disease. Avoid fried fish and fish with high levels of mercury, such as king mackerel. These include: Avocados 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. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, bacon and sausage. Limit coconut and palm kernel oils Also. Trans fats. Avoid trans fats found in processed snacks, baked goods, stick and shortening margarines.
Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. A day Aim for no more than milligrams mg of cholesterol. Aim for less than 2, a day mg of sodium.
Your doctor may recommend you aim for even less if you have high blood pressure. Putting it all together: Creating a plan You may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian’s help, you may find that one or a mixture of the following methods works for you: The plate method The American Diabetes Association offers a simple method of meal planning.
In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate: Fill half of your plate with nonstarchy vegetables, such as spinach, tomatoes and carrots. A quarter of your plate with a protein Fill, such as tuna, lean chicken or pork. Fill the last quarter with a whole-grain item, such as brown rice, or a starchy vegetable, such as green peas.
Include “good” fats such as nuts or avocados in small amounts. Add a serving of dairy or fruit and a drink of water or unsweetened tea or coffee. Counting carbohydrates Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. To help control your blood sugar, you may need to learn to calculate the amount of carbohydrates you are eating to ensure that you can modify the dose of insulin accordingly.
It’s important to keep track of the amount of carbohydrates in each meal or snack. You can be taught by A dietitian how to measure food portions and become an educated reader of food labels.
He or she can also teach you how to pay special attention to serving size and carbohydrate content. If you’re taking insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal or snack and modify your insulin dose accordingly. Choose your foods A dietitian may recommend you choose specific foods to help you plan snacks and meals. You can select a true number of foods from lists including categories such as carbohydrates, fats and proteins.
One serving in a category is called a “choice. For example, the starch, milk and fruits list includes choices that are 12 to 15 grams of carbohydrates. Glycemic index Some social people who have diabetes use the glycemic index to select foods, carbohydrates especially.
This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method may work for you. A sample menu When planning meals, take into account your activity and size level. The following menu is tailored for someone who needs 1, to 1, a day calories. Roast beef sandwich on wheat bread with lettuce, low-fat American cheese, mayonnaise and tomato, medium apple, water Dinner.
Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals. From managing your diabetes Aside, a diabetes diet offers other benefits, too.
Because a diabetes diet recommends generous amounts of fruits, fiber and vegetables, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.
Are there any risks? If you have diabetes, it’s important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion scheduling and control to manage your blood glucose level.
If you stray from your recommended diet, the risk is run by you of fluctuating blood sugar levels and more-serious complications.