If you’re one of 23.6 million Americans diagnosed with Type 2 diabetes, you’ve probably been told by your doctor to “change your diet” to help get your blood sugar level under control. But as you know, changing your diet involves more than just watching what you eat and counting calories. To be successful and make a meaningful impact on your health, changing your diet also involves changing your behavior.And that’s probably more difficult. If you are diabetic or are serving meals to diabetics in your role as dietary manager—here are some tips to help make losing weight and keeping it off that much easier.
Make Better Food Choices
First, changing your diet doesn’t mean adopting a difficult, complex calorie counting program. It just means being smart. Making better food choices is key. Eating fruits and vegetables over cookies and cake for dessert will automatically reduce caloric intake. Lean cuts of chicken or fish and 1 percent or nonfat-milk both have fewer calories and fat than red meat and 2 percent milk. Drinking water over soda to quench your thirst is better because water cleanses your system without introducing processed sugars into your body. Don’t like drinking water? Try making the flavor more enjoyable by squeezing a lemon, lime, or orange slice into your glass. Green or black tea also has many healthful ingredients and is great hot or cold.
First, changing your diet doesn’t mean adopting a difficult, complex calorie counting program. It just means being smart. Making better food choices is key. Eating fruits and vegetables over cookies and cake for dessert will automatically reduce caloric intake. Lean cuts of chicken or fish and 1 percent or nonfat-milk both have fewer calories and fat than red meat and 2 percent milk. Drinking water over soda to quench your thirst is better because water cleanses your system without introducing processed sugars into your body. Don’t like drinking water? Try making the flavor more enjoyable by squeezing a lemon, lime, or orange slice into your glass. Green or black tea also has many healthful ingredients and is great hot or cold.
Watch How Much You Eat
Second, watch how much you eat. Obviously, the more you eat the more calories you consume. So when choosing a snack, choose something that is self-limiting…like one apple or one banana instead of eating a box of crackers. It’s easy to keep eating when you’re eating directly from a box or bag but when the apple is gone, it’s gone. Eating “single-servings” of food can make a big difference in helping those with Type 2 diabetes maintain better portion control in their everyday diet. Also, eating in front of the TV tends to inhibit the body’s feelings of being full and distract people from paying attention to the amount of food they are consuming. Instead, try to limit meal times to the kitchen or dining room table and replace the TV with some relaxing background music.
Second, watch how much you eat. Obviously, the more you eat the more calories you consume. So when choosing a snack, choose something that is self-limiting…like one apple or one banana instead of eating a box of crackers. It’s easy to keep eating when you’re eating directly from a box or bag but when the apple is gone, it’s gone. Eating “single-servings” of food can make a big difference in helping those with Type 2 diabetes maintain better portion control in their everyday diet. Also, eating in front of the TV tends to inhibit the body’s feelings of being full and distract people from paying attention to the amount of food they are consuming. Instead, try to limit meal times to the kitchen or dining room table and replace the TV with some relaxing background music.
Regularly Check Your Blood Sugar
Third, be vigilant and regularly check your blood sugar. Your blood sugar level directly correlates to the foods you eat—what kinds and how much. And everyone is different. So by testing yourself regularly after meals, you will have a better idea of how your body responds to various foods. Be sure to talk with your doctor or healthcare professional about what your blood sugar levels should be and things that you can do to help maintain a healthy blood sugar level throughout the day. Generally, normal glucose levels range between 70 and 150mg. Blood sugar levels are generally lower before meals, but after meals, they rise depending on several factors including diet. When the blood sugar level reaches above 150, it signals hyperglycemia, or high blood sugar. Conversely, a low level below 70 is called hypoglycemia. Unstable, unhealthy blood sugar levels can be a serious or even fatal condition, so it is extremely important to always keep blood sugar at a healthy level, if you have Type 2 diabetes.
Third, be vigilant and regularly check your blood sugar. Your blood sugar level directly correlates to the foods you eat—what kinds and how much. And everyone is different. So by testing yourself regularly after meals, you will have a better idea of how your body responds to various foods. Be sure to talk with your doctor or healthcare professional about what your blood sugar levels should be and things that you can do to help maintain a healthy blood sugar level throughout the day. Generally, normal glucose levels range between 70 and 150mg. Blood sugar levels are generally lower before meals, but after meals, they rise depending on several factors including diet. When the blood sugar level reaches above 150, it signals hyperglycemia, or high blood sugar. Conversely, a low level below 70 is called hypoglycemia. Unstable, unhealthy blood sugar levels can be a serious or even fatal condition, so it is extremely important to always keep blood sugar at a healthy level, if you have Type 2 diabetes.
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