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Healthier Eating on a Diabetic Diet
If you have recently received a medical diagnosis from your doctor indicating that you have type II diabetes, you must create new lifestyle habits that help you to stick with the recommended dietary changes.
People with type II diabetes have to continually balance maintaining a healthy weight with also keeping their blood glucose levels in the normal range. Happily, it only takes some basic modifications to your daily habits to get your levels and weight back to healthy numbers.
Go by these tips to assist you in making the necessary adjustments and help steer in you in the right direction:
1. Give close attention to the pan.
Remember that the reason you are spreading margarine or butter on your frying pan is to provide lubrication rather than increase the way your food tastes. So, don’t automatically reach for the butter or even fake butter (such as I Can’t Believe It’s Not Butter). Instead, use a non-stick spray to prepare your pan for cooking.
- You do not need to worry about the minimal amount of calories found in non-stick cooking sprays. In addition, you will be able to gain control over the amount of calories added to your dish. You control the amount of calories your body absorbs by counting the seconds during which you are holding down the nozzle. If you only hold the nozzle for the lowest amount of recommended time, you may apply as little as one tiny calorie!
2. Eat several small meals throughout the day.
You need to eat a few evenly spaced small meals during the day instead of three larger meals if you want to keep a steady blood glucose level in your body at all times. It is helpful to eat a small portion of food, whether it is a few carrot sticks or plain, nonfat yogurt, about every three hours.
- If you prepare natural and healthy snacks in advance, you can follow this tip without any difficulties. Meals can consist of anything from a granola bar, fruit shake, or a banana. You can ease your worries by always carrying some food item that is filling, nutritious, and portable.
- Maintaining a healthy weight gets easier if you are consistent in eating good quality foods. When you buy your food at the grocery store, remember to choose food products that are low in calories and high in nutrients.
- Plan breakfast, lunch, and dinner in advance. Pack a healthy lunch for yourself for work right before bed at night; it will be ready for you to take in the morning. Another good idea is to keep some dried, unsweetened raisins, plums, or apricots in the glove compartment of your vehicle and a granola bar in one of your desk drawers at work.
3. Pay careful attention to your diet.
Getting a type II diabetes diagnosis doesn’t mean that enjoyment of food is over. You need to pay attention to the serving portions you eat and the quality of the foods you buy at the grocery store. You don’t have to deprive yourself of tasty foods, but just keep an eye on portion control.
Back away from the table before you become “Thanksgiving full.” You know you have had enough when you feel satisfied and are no longer experiencing hunger. If you find yourself close to a comatose state, it is an indicator that you are to eat less the next time.
- You need to try not to overeat at your meals while also paying attention to the beneficial qualities in the foods you eat. Fill your plate with 50 percent green, red, or orange veggies; 25 percent potatoes or rice; and 25 percent protein foods that can include either beans, meat, or fish. If you follow this formula, you will always have a balanced meal.
If you are dealing with diabetes, your choices on what to eat are now more restricted. A less than healthy set of eating habits can cause major health problems, even inability to get around or death, so there is nothing more important than making healthy decisions about the food you eat.
If you want to control your diabetes by eating healthy foods, you can accomplish your goal; however, you do need to stay with a plan. If you take small steps, you can stick to a nutritious diet that will help you to control your condition.
Minor adaptations, like meal planning, consuming smaller but more frequent meals, cutting down on fat, and increasing your intake of healthier things like fruits and veggies, can add up to a significant and positive impact on your health.