How To Maintain a Healthy Diabetic Diet

The general rules to follow when diabetic:

In a typical day’s meals and snacks, you should have 1500-1800 calories with – 60% contribution from the carbohydrate, 20% from fat and 20% from proteins. You may need extra weight reduction. If you are on calorie-restricted diet, make sure to take 50-60% of calories as complex carbohydrate (whole cereals) to prevent any feeling of weakness.

• You should always eat a variety of foods.  Avoid snacks (unless you are advised to during insulin treatment). Don’t over eat. Never skip meals.
• Eat fruits and vegetables. Use less oil in cooking. Avoid fried foods, cream or food items cooked with coconut milk.
• Check your hemoglobin and proteins in blood samples at 6 months or 1 year’s interval, Suitable correction in diet format or supplementation may become necessary.
• Avoid ready-to-eat boxed foods, sweets and sugary drinks (canned beverages) that have no vitamin or essential minerals.
•  Match your mealtime to the form of insulin and insulin injection schedules as explained by your doctor or the diabetes nurse.
• Keep a regular check on your weight – maintain it within limit.
• Despite control of blood glucose, if your blood lipids are high, you will need lipid lowering drugs regularly. Sometimes your doctor may advice you lipid-lowering drugs from the beginning of your diabetes treatment.

How to make Diabetic Portion/Sample Plate

1. Divide your plate in ½, and the second half into two equal ¼.

2. Fill the first half with your favorite non starchy Veggies like Lettuce, Broccoli, Spinach, Peppers, Carrots, Green beans, Tomatoes, Celery, Cabbage, and Mushrooms etc. (Note: Restrict the quantity of corn, peas, potatoes, yams and winter squash.)

3. The ¼ of plate with Meat/Protein like Chicken, Beef, fish, Eggs, Tofu, Cottage cheese, Lamb, Turkey etc.

4. The remaining ¼ with brown rice, bread, Potatoes, Crackers, Peas Soup, Cereal, Tortillas, Beans, Yams, Lentils etc.

5. One serving of non fat, sugar-free yoghurt or milk.

6. One serving of fruit like Guava, Apple, Berries or any Citrus.

Why Sample Diabetic Diet?

• Even Distribution of carbohydrate throughout the day to maintain your blood sugar level in target range.
• It helps to lower down the intake of carbohydrate i.e starches, fat/cholesterol.
• Contains more fiber, antioxidants, photochemical s and quality protein which are essential part of nutritionally sound diet. This would eventually show complete breakdown of starches.
• It is an easy way to promote weight loss with no extra efforts. Weight loss leads to increase insulin sensitivity.