Diabetes and Diet
June 10, 2008 at 10:49 am Leave a comment
by Lisa Ronco MS, RD, CDN
Diabetes is on the rise in the US. Whether you have “Type 1″ or Insulin dependent or “”Type 2″ non-insulin dependent, a healthy diet is critical for controlling diabetes.
A few basic rules to remember:
Exercise: Helps in weight control and stress reduction not to mention the cardiovascular and physical benefits.
Glucose monitoring: Frequent checking of blood glucose can help you keep diabetes under control.
Nutrition: To keep blood glucose or sugar stable, it is better to eat several small meals per day instead of sporadically grabbing “something” on the go. Ideally eat breakfast, lunch and dinner with a small snack in between each with a p.m. snack before bed. Whether you have diabetes or not; eating several small meals per day can help you consume the recommended servings of all food groups.
One of the easiest ways to eat “right” with diabetes and keep blood sugar well controlled is to follow the exchange system, which many diabetics do. Others may prefer to do carbohydrate counting. Whichever method you prefer, the outcome is basically a well balanced diet throughout the day. I prefer the exchange system for its ease of use.
As we know blood sugar increases more when we eat carbohydrates or “carbs.” Carbs are found in dairy products (lactose), fruits (fructose) and grains and starchy vegetables. Each of these foods has about the same amount of carbs …12grams /serving and is thus “exchangeable.” This doesn’t mean eat only fruit or only dairy products, instead choose food from each group.
So a typical day would look like this:
Sample Menu:
Breakfast:
1 fruit …………………………..1/2 c orange juice 2 starch/bread ………………..1 slice whole wheat toast, 3/4 cup Cornflakes 1 meat …………………………1 boiled egg 1 fat …………………………….1 teaspoon butter 1 milk …………………………..1 cup skim milkSnack:
1 fruit …………………………….1sma ll appleLunch:
1 fruit …………………………….1/2 banana 2 starch/bread …………………..2 slices rye bread 2 meat ……………………………1/2 cup tuna 1 fat ……………………………….1 teaspoon mayo 2 vegetable ………………………1 large tomato, 1/2 cup vegetable juiceSnack:
1 milk ……………………………..6 oz. Non-fat yogurtDinner:
1 fruit ………………………………1 1/4 cup strawberries 2 starch/bread ……………………1 small baked potato, 1 slice whole wheat bread 3 meat …………………………….3 ounces roast beef 1 fat ………………………………..1 teaspoon butter 1 vegetable ……………………….1/2 cup broccoliSnack:
1 meat ……………………………..1 slice low fat cheese 2 starch/bread …………………….3 whole grain crackersKeep in mind this is just a template for a “typical” day. The beauty of using the exchanges comes in handy for those special occasions such as a birthday. For example you want to have a slice of birthday cake at dinner; so one way to incorporate the cake is to “use” some exchanges for the cake. During the day possibly use the breakfast milk in exchange for the cake. As long as you use all the exchanges during the day, you will keep your blood sugar consistent. Use more than allowed; your blood sugar goes to high and by not using enough exchanges your blood sugar drops too low.
Lisa Ronco MS, RD, CDN
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