Everyone recognizes the important of eating a balanced, healthy diet but the word "diet" conjures up the image of deprivation - of having to give things up. The truth is that eating right does not have to be a hardship at all. A healthy diet is one that includes a variety of foods, even your favorite treats. The key is moderation and distribution.

There is no perfect "one-size-fits-all" diet. Your daily nutrition requirements are based on your age, weight, medication (if any), and your level of daily physical activity. A meal plan should be developed as a team effort between you, your doctor, and your dietician. It will be unique to you and will change as time goes on. Changes in lifestyle or medication will require adjustments in your meal plan so it is important to visit your dietician regularly to make sure your meal plan is meeting your needs.

Some important tips in following your meal plan:

  • Spread meals and snacks evenly throughout the day.
  • Eat at about the same time every day.
  • Don't skip meals.
  • Don't "save" portions from one meal to consume at another.
  • Visit your dietician regularly to be sure your meal plan is adjusted for lifestyle and medication changes.
Return to top of page

Protein & fat

Protein and fat are important parts of everyone's daily nutrition requirements. Protein is needed to build muscle and tissue, and fat is used for long-term energy. The trouble is that many of us consume too much fat and protein in our diet, and add too much fat when we cook. There are some general guidelines you can follow to help manage the percentage of protein and fat in your diet:

  • Substitute fish and poultry for red meat as often as possible.
  • Be honest with yourself in measuring meat. A 2-3 ounce serving of meat is about the size of a pack of playing cards.
  • Use lean cuts of meat and fish. (Luncheon meats, cheese, sausages, peanut butter and hot dogs are high in fat).
  • Trim any visible fat from meat before AND after cooking.
  • Remove skin and fat from poultry before cooking.
  • Grill, bake or broil instead of frying.
  • Avoid using bread crumbs, flour, and coating mixes.
  • Use a pan spray and nonstick pan to brown food rather than frying in oil.
  • Replace saturated fat such as butter, shortening, and coconut oil with unsaturated fats such as canola, sunflower and corn oil.
Return to top of page

Favorite foods

Following your meal plan is one of the most important things you can do to help keep your diabetes under control. That's why it is important that you be actively involved in the development of the plan and that it include foods you especially enjoy. If you feel deprived of your favorite foods, you're more likely to "cheat" which will make it difficult to keep your blood glucose in control. So be sure that you talk about the kinds of foods you like - and don't like - so that your meal plan will be one you can live with. Some ways to help develop a workable meal plan:

  • Write down a "typical" day's menu before visiting your dietician for the first time.
  • Develop a list of foods you like and want included in the meal plan.
  • Let your dietician know about your daily schedule so meals and snacks can be worked into your normal routine.
  • List all medications you take, the time you take them, and whether they have to be taken on an empty stomach.
  • Regularly review your meal plan with your health care team to make sure it continues to meet your needs.
Return to top of page

Eating out

Restaurant eating poses special challenges for people with diabetes. Menus are not always helpful in describing what is included in entrees or how they are actually prepared. Portion control is particularly important. Don't hesitate to ask for a doggie bag to take home over-large servings of food. By following a few simple guidelines, there are ways to ensure that your meals out are pleasant and healthful:

  • Make reservations so you can eat at your regular time.
  • Question menu items that are labeled "light" or "low fat" to determine the amount of fat included.
  • If eating in a private home, don't feel pressured to eat food you don't want.
  • Let your host or hostess know if you have any special diet requirements.
  • Request that salad dressings, butter, gravy, and sauces served on the side so that you can control the amount included in your meals.
  • Ask if the restaurant provides exchange listings for their meals.
  • Order fruit for dessert instead of pastries, cakes, pies, and other high sugar items.
  • Remember that wine coolers, dessert wines, and liquers are high in sugar.
Return to top of page

Label reading

Today's new labeling requirements have made it possible for all of us to be more aware of what is contained in the foods we buy, but it can also be intimidating. Food labels contain terms you may not be familiar with, or may include so much information that you can't winnow out what is important and what isn't.

Many of today's new food labels include nutrition information and diabetic exchange values on the outside of the package so that you can evaluate how an item fits into your meal plan. Some tips on learning more about today's labeling:

  • Attend a diabetes education class to learn more about how to interpret information contained on labels.
  • Ask your dietician to explain terms you may not understand and how various ingredients fit into your meal plan.
  • Pay attention to the percentage of calories derived from fat and not just the total grams of fat.
  • Learn the difference between naturally occuring sugar and added "free" sugar, and the place each plays in your meal plan.
  • Be aware that the terms "light" and "low fat" contained on some labels may be misleading.
Return to top of page

Sugar and diabetes

For centuries, sugar was considered a dangerous substance to be avoided, but it's not really true that sugar is "poison" to a person with diabetes. There are no foods that you must completly avoid although some foods require caution. Because carbohydrates raise blood sugar levels more quickly than other types of foods, the amount of carbohydrates you consume should be carefully monitored.

Carbohydrates can be simple (sweet foods like fruits, juices, honey, and sugar) or complex (starchy foods like pasta, bread, or potatoes). New research shows that all carbohydrates are digested at about the same speed and for this reason sugar is no longer a no-no. But you need to be aware that, while fruits and starches contain fiber and nutrients, pure sugar does not. Sugar adds sweetness to foods but also adds lots of calories. This includes all forms of sugar including sucrose, fructose, and glucose.

  • Fresh fruit will help you feel fuller than an equivalent exchange of juice because it takes longer to eat.
  • Drying fruit concentrates the percentage of sugar. For example, an ounce of raisins contain more sugar than an ounce of grapes.
  • Select fruits canned in water or juice rather than syrup.
  • If you have a sweet tooth, "calorie proof" your house and don't keep candy and cookies in the house. Stock up on fruits instead.
  • Many desserts which are high in sugar are also high in fat - a double whammy.
  • Drink water rather than soft drinks.
Return to top of page

Weight loss vs. weight management

There is a direct link between being overweight and some kinds of Type II diabetes. For some people a weight loss of 15-20 pounds is often enough to reduce their need for insulin or oral medication.

But a temporary weight loss should not be considered a cure for diabetes. If you put weight back on, you'll probably end up needing medication again. Taking those pounds off - and keeping them off - can be a struggle. For people with diabetes, the yo-yo effect of binge dieting can have serious health consequence.

The key is permanent weight management. Working with your health care team, you can reduce your risk of diabetes-related complications by maintaining your weight through diet and exercise. An individualized meal plan and the proper amount of aerobic exercise can make a world of difference in how well you manage your diabetes.

Return to top of page

Cooking for diabetes

Traditonal american home-cooking is very fat and sugar heavy. Cooking diabetes-friendly meals does take a little creativity. All it takes is a little "thinking outside of the box" to come up with nutritious, tasty meals that will make anyone's mouth water.

  • Substitute evaporated skim milk in recipes that call for cream, and non-fat yougert instead of sour cream.
  • Saute vegetables with fat-free chicken broth rather than butter or oil.
  • Use more herbs and spices to foods for extra flavor.
  • When pan cooking, use cooking sprays instead of oil.
  • Cook with fat-free or low-fat soups instead of the regular version.
  • Instead of frying, spray your meat with a little cooking spray and bake instead.
  • Splash balsalmic vinegar into fat-free gravies to add a little richness.
  • Add citrus to foods that need a spark of flavor when you might ordinarily reach for the sugar canister: toss lemon peel into pasta, orange sections in salad, tangerine peel to baked squash.
Return to top of page

THE INVISIBLE EPIDEMIC | LEARN MORE ABOUT DIABETES | THE IMPACT OF DIABETES | ORGANIZATIONS THAT CAN HELP | BACK TO HEALTHWORKS MAINPAGE

Television That Matters

© 1998 Prairie Public Broadcasting, Inc.