Every year over 1.5 million adults are newly diagnosed with diabetes in the United States, this from to the National Diabetes Education Program (NDEP). Diabetics can control their insulin levels and maintain good health by using portion control and creating a diabetic diet plan they can follow. Sounds easy enough, but how does it work in the real world?
These five diabetes diet suggestions from the American Diabetes Association and the NDEP are easy to implement. Just stop and consider them before planning diabetic meals.
Five Diabetic Diet Suggestions
1.
Think visually. Portion control is important in diabetes diets. Most Americans eat two to three times more than the recommended portion size each meal, and that puts stress on insulin levels. How big is one serving of lean meat or fish? The size of a cassette tape, or a deck of cards. How big is a serving of cheese? Just four dice. Look at these objects, then remember to only eat one serving of these foods.
2. Limit alcohol. That glass of red wine may have some health benefits, but it's also full of sugars and empty calories. Alcohol can cause blood sugar to rise and can affect insulin levels, especially if it's consumed by itself (such as a few beers while watching the game). An occasional wine or light beer is fine in a diabetic diet, just limit the number and try to pair it with food.
3. Brown bag it. No one really wants to spend time in the morning making lunch, but for diabetic diets it's often healthier to pack a lunch rather than eating out every day. Pack several small bags of whole wheat crackers, cheese cubes and chopped vegetables on Sunday night, then just drop them in a lunch bag each morning. Keep lean deli meats and whole wheat bread on hand for quick sandwiches.
4. Eat out. Go ahead, it's okay. Just order grilled and steamed foods instead of fried or sauteed dishes. Try to limit trips to fast food restaurants, though. There's usually very few diabetic menu options available. Some fast food places offer chicken salads, grilled chicken options and even wraps. These are all fine choices in moderation, but avoid upsizing fries and a drink.
5. Mix it up. There are hundreds of diabetic menu cookbooks and websites out there. Vow to try one new recipe every week. This can even become a family night event to get everyone involved in choosing and preparing healthy recipes. Experiment with whole grain side dishes and have fun learning to eat healthier.
Don't Overthink Diets for Diabetes
Diabetic meals don't have to be any more complicated than other healthy meals. Diets for diabetes just involve portion control, maintaining healthy glucose and insulin levels, and finding meals everyone in the family can enjoy. Healthy eating habits take time to incorporate into busy lives, so start simple. Any of these diabetic diet tips can change eating habits over time.
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