It's best if each meal and snack has a variety of foods. You need enough carbohydrate and protein in your diet.
These are examples of the best food choices:
Carbohydrates
- Vegetables (limit starchy vegetables)
- Fruits (all kinds)
- Whole-grain breads, cereals, and beans
(such as lentils or kidney beans)
- Skim or low-fat milk and yogurt
Proteins
- Lean meats
- Fish and seafood
- Other protein sources (low-fat cheese, eggs/egg
substitutes, peanut butter, or textured vegetable protein
When you can, eat vegetables and fruits in their natural states. They are better at satisfying your hunger, and they are much healthier. Try to eat a set amount of total carbohydrate grams every day at about the same times of the day. - Consistently eating the same amount of total carbohydrates at the same times everyday will help your blood sugar stay in your healthy target range.
- This is because carbohydrates turn into 100% sugar in your blood stream.
- If eaten in excess, carbohydrates can raise your blood sugars too high.
- Recommended total carbohydrate grams per meal: Men-eat 45 to 60 grams per meal, 15 grams per snack. Women-eat 30 to 45 grams per meal, 15 grams per snack
Ask your diabetes educator to show you how to limit your carbohydrate grams and what meal plan is best for you. To find a local diabetes educator, call toll-free 1-888-232-0822.
Limit these foods:
- Sweets (such as candy, desserts, jelly, and syrups) can make your
blood sugar go too high, too fast.
- High-fat foods (such as butter, fatty meats, cheese, and ice cream)
can clog up your blood vessels, and make you gain weight.
When Should You Eat?
Space your meals evenly, about 4 to 6 hours apart. If you go longer between meals, ask your diabetes educator about having snacks.
Carbohydrates and protein make the best snacks. Try:
- 4 small crackers with peanut butter and 1/2 glass skim milk
- 1/2 of a lean meat sandwich and 1/2 cup skim milk
Eat your meals on time. Cells need sugar on a regular basis. Your medicine doses are planned to work with your meal and snack times.
Don't ever skip meals. You can't afford to run out of sugar.
How Much Should You Eat?
When you have diabetes, portion sizes are very important. Your diabetes educator or dietitian will tell you how many servings to have at each meal or snack. Eat the right amounts of food to keep your blood sugar level in control and to help you lose weight, if necessary.
Healthy Cooking Tips
- Don't fry your food. The extra fat is not good for you.
- Grill, broil, or boil meats and vegetables. Drain off liquids.
- Use a non-stick pan.
- Use a pan cooking spray instead of butter or oil.
Add some extra taste, if you like, with these flavorings:
- Lemon juice
- Mustards
- All spices and herbs, except those containing salt
- Garlic
- Extracts (vanilla, almond, etc.)
- Vinegar
- Hot pepper sauce
- Fresh salsa
- Artificial sweeteners
If the recipe calls for "oil," use canola oil or olive oil.
Our bodies need a little fat every day, but too much or the wrong kind is bad for you.
Do these things before cooking meat:
Trim off any fat you can see.
- Take the skin off chicken and turkey.
- Eat small portions of meat, each portion about the size of a deck of cards. Eat more white meat and fish than red meat.
- If you need to lose weight, use fat-free or reduced-fat salad dressing and mayonnaise. Or, just use herbs, spices, and vinegar on salads. Skip the mayo on sandwiches and use mustard.
When you use milk and dairy products:
- Use skim or 1% to 2% milk.
- Eat reduced-fat or fat-free cheese.
- Use reduced-fat or fat-free spreads.
- Choose artificially sweetened yogurt that is low-fat or fat-free.
These are examples of serving sizes:
Vegetables: Raw: 1 cup (5 grams of carbohydrates)
Cooked: 1/2 cup (5 grams)
Fruits: Fresh: 1/2 cup or 1 small (15 grams of carbohydrates) Juice: 1/2 cup (15 grams)
Starches: One slice of bread (15 grams of carbohydrates)
Cereals, beans, or pasta: cooked 1/2 cup (15 grams)
Lean meat: Cooked: size of a deck of cards
Milk: Skim, 1%, 2%, non-fat, or whole: 1 cup (15 grams of carbohydrates)
Fats: Reduced-fat spreads or dressings: 1 tablespoon
Regular spreads, dressings, and oils: 1 teaspoon
For baked goods: decrease your use of products with coconut or palm oil or hydrogenated fats.
Fats that are solid when cold are not healthy. These include:
- Lard or shortening
- Butter or stick margarine
- Bacon fat.
- Tips on Eating Out
If you take insulin or some types of diabetes pills, you will need to plan ahead.
If your meal will be later than usual, eat a small snack before leaving home, such as several crackers and 1 cup of skim or 1% milk. (Not all diabetes pills or insulin require a person to eat a snack before eating late.)
When you order:
- Choose plain foods. Broiled meat or fish, baked potato, and
vegetables or salad are good choices.
- Ask for sauces, gravies, and dressings to be served on the side. That way, you can control how much you use.
- Do not order fried foods.
- Ask your doctor if it's OK to drink alcohol and how much. NEVER
- Drink on an empty stomach.
- About Vitamins, Minerals, Herbs, and Supplements
Many people take vitamins, minerals, and other supplements because they think these will make them healthier. Sometimes supplements can be helpful. But, other times they may not help or actually can be harmful.
People with diabetes may hear or read that taking certain vitamins and minerals can lower their blood sugar or help prevent diabetes complications. Scientists are trying to find out if any of these claims are true.
Be safe: Always ask your doctor, diabetes educator, or pharmacist before taking any vitamins, minerals, herbs, or supplements.
