Eating Healthy Basics

Nutrition means eating well-balanced meals. Nutrition, along with exercise and medications (insulin or oral diabetes pills), is important for good diabetes control. Good diabetes control means keeping your blood-sugar level as close to normal (non diabetic level) as possible. People with diabetes have the same nutritional needs as anyone else. Regular, well-balanced meals may help to improve their overall health. Eating healthy foods in the right amounts and keeping weight under control may help diabetes management. Which Foods Are Healthy? No single food will supply all the nutrients your body needs, so good nutrition means eating a variety of foods. Food is divided into four main groups. They are: Fruits and vegetables (oranges, apples, bananas, carrots, and spinach). Whole grains, cereals, and bread (wheat, rice, oats, bran, and barley). Dairy products (whole or skim milk, cream, and yoghurt). Meats, fish, poultry, eggs, dried beans, and nuts. It's important to eat foods from each group every day. By doing that, you will make sure that your body has all the nutrients it needs. The main nutrients in food are carbohydrates, proteins, fats, vitamins, and minerals. Nutrients help your body work right and make young bodies grow. Carbohydrates give you energy. Healthy choices are dried beans, peas, and lentils; whole grain breads, cereals, and crackers; and fruits and vegetables. Protein is need for growth and is a good back-up supply of energy. Healthy choices include lean meats and low-fat dairy products. Foods high in fibre are healthy, too. Fibre comes from plants and may help to lower blood-sugar and blood-fat levels. Foods high in fibre include: bran cereals, cooked beans and peas, whole-grain bread, fruits, and vegetables. Which Foods Are Unhealthy? Fat is a nutrient, and you need some fat in your diet. But too much fat isn't good for anyone. And it can be very harmful to people with diabetes. Too much fat or cholesterol may increase the chances of heart disease and/or hardening of the arteries. People with diabetes have a greater risk of developing these diseases than those without diabetes. So, it is very important that you limit the fat in your diet. Fat is found in many foods. Red meat, dairy products (whole milk, cream, cheese, and ice cream), egg yolks, butter, salad dressings, vegetable oils, and many desserts are high in fat. To cut down on fat and cholesterol: Choose lean cuts of meat. Remove extra fat. Eat more fish and poultry (without the skin). Use diet margarine instead of butter. Drink low-fat or skim milk. Limit the number of eggs you eat to three or four a week and choose liver only now and then. Too much salt may worsen high blood pressure. Many foods contain salt. Sometimes, you can taste it (as in pickles or bacon). But there is also hidden salt in many foods, such as cheeses, salad dressings, and canned soups. When using salt or fat, remember: a little goes a long way. People with diabetes should eat less sugar. Foods high in sugar include: desserts such as frosted cake and pie, sugary breakfast foods, table sugar, honey, and syrup. One 12-ounce can of regular soft drink has nine teaspoons of sugar. Finally, good advice is to stay away from alcohol. If you like an alcoholic drink now and then, ask your dietician for advice. How Do You Set Up A Plan For Eating Healthy Foods? You and your dietitian should work together to design a meal plan that's right for you and includes foods that you enjoy. A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. A good meal plan should fit in with your schedule and eating habits. The right meal plan will also help keep your weight where it should be. Whether you need to lose weight, gain weight, or stay where you are, your meal plan can help.