Balancing what we eat helps to manage diabetes in a big way. Making healthier food choices helps control blood sugar and obesity. Healthy eating in line with nutrition recommendations of American Diabetes Association can wipe away concerns on strict diets and foods which are not allowed. Here are five healthy eating tips for diabetes.
1. Plate Rate a Must
Choose your foods prudently and create a healthy plate. Make sure that half of it has vegetables with a quarter of starch and quarter of some lean protein source. While selecting beverages – try low fat milk. Food psychology can work wonders, making smaller plates with smaller servings look big.
2. Smart Portions
Eat smart by increasing servings of vegetables, fruits, whole grains and dairy products. Thin out the servings of less healthy foods like fried chips, pastries, and sugary drinks. This will impact the intake of calories, carbohydrates, fat and sodium and improve your cholesterol, blood glucose and weight loss.
3. Best Nutritious Carb Source choices
Opt for carb grams from vegetables, fruits, whole grains and low-fat dairy instead of sipping regular sodas or fruit drinks that are loaded with added sugars and are 100% carbohydrates. Note, sucrose and fructose may not have added sugars but have zero nutrition.
4. Include Healthy Oils & Fats
Reduce intake of unhealthful saturated fats and choose monounsaturated and polyunsaturated sources. Pick low fat or the fat-free forms of cheese, butter and sour cream. Use cooking oils of vegetables, nuts and seeds like extra virgin olive oil, canola oil and walnut oil. Trim the fat-gram count, and trim your weight.
5. Play down Eat-outs
Make your own quick breakfasts or carry brown bag lunches as eating out can increase food grams and sodium. A healthful meal at home facilitates your food goals. And if you are still dining out then choose food wisely.