Diabetic diet is a regular diet but it includes healthy choice of foods. Control of diabetes depends on your eating habits. Your diet affects your health whether you are diabetic or non diabetic. Therefore, planning a diet and having balanced food helps everyone. But how should one plan a diabetic diet?
To plan diabetic diets remember following tips:
Include more starches in your diet, this means you can add wheat bread, cereal and starchy vegetables in your diet. Include fruits and green vegetables. Avoid excessive sugar in the diet. You can have your favorite sweets only once or twice in a week. Also avoid high calorie foods.
The main objective of diabetic diet is controlling calorie intake. If you can restrict the daily intake of calorie, you can manage your diabetes as well as weight.
Calorie sheet helps to manage daily calorie intake. Some food items listed in calorie sheet with calorie count are: One small banana contains 90 calories while one large banana contains 120 calories. One small apple contains 45 while a large one contains 85 calories. One cup grapes contain 110 calories. One cup of cauliflower contains 25, cabbage contains 21, broccoli contains 31 and carrot contains 30 calories.
According to calorie count you can include foods in your meal and limit calorie intake. We get calories from carbohydrates, proteins and fats. So, in calorie diets we have to take balanced amounts of all these contents. The American Diabetes Diet recommends that we get 50-60% of calories from carbohydrates, 12-20% from proteins and around 30% from fats. We get more calories from carbohydrates which affects our blood glucose level. Healthy food choice provides balanced amount of carbohydrates and hence calories.
Food exchange list help you to classify selected foods and indicates how much portion you can include in your meals. General classification of foods is fat containing foods, protein containing foods and carbohydrates containing foods. Fat group contains margarine, butter, oils and nuts. Protein group contain eggs, poultry, fish, meats, milk and cheese. Carbohydrate group contains bread, potatoes, beans, grains and cereal. All vegetables are high in fiber which helps to maintain blood fat and sugar level. So, include more vegetables in your diet. Sugars are refined carbohydrates which directly affect glucose level. Hence they should be taken in very small amounts.
Packaged foods have labels which provide information about carbohydrate, protein, fat and calorie count in that food. So, it is easy to understand calories in packaged food.
The nutritional need is also a considerable factor while planning any calorie diet. It varies with person and the typical range is 1000-1800 calories per day. Your doctor can tell you your nutritional needs and according to that suggest a suitable calorie diet. Diet is an important part of diabetes treatment but remember that with healthy diets, exercise is also necessary. Also quit smoking and alcohol. Monitor your blood glucose level regularly and follow your doctor’s advice. All these tips will help you to live healthy life even though you are diabetic.
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