By Rachel Martin "diabetic LIVING"
One of the biggest concerns people newly diagnosed with diabetes have is “What can I eat?” Use these simple tips and advice to eat healthfully with diabetes and form a meal plan that will work for you.
1. Eat the Right Amount of Calories
Calorie needs depend on gender, age, height, activity level, current weight, and number of calories your body burns at rest. Eat more than you need and you gain weight; eat less (or burn more) than you need and you lose weight. Talk with your health-care provider about the right amount of calories for you.
2. Choose Your Calories Wisely
3. Follow a Balanced Diet
The American Diabetes Association recommends:
• Grains, beans, and starchy vegetables (such as potatoes): 6 or more servings per day
Invest in your health by choosing:
More Whole grains, Vegetables, Fruit, Low-fat milk and yogurt, Lean chicken, fish, and beans, Canola oil and olive oil, Less Refined sugars and flour, French fries, Sweetened drinks, High-fat ice cream and cheese, Fried chicken and fast food, Butter, stick margarine, shortening, and lard, Sweets, alcohol, and salty foods.
The American Diabetes Association recommends:
• Grains, beans, and starchy vegetables (such as potatoes): 6 or more servings per day
• Fruit: 2–4 servings per day
• Vegetables: 3–5 servings per day
• Meat, fish, and cheese: 2–3 servings per day
• Milk and yogurt: 2–3 servings per day
• Fats, sweets, and alcohol: Small amounts
4. Know Where to Find Carbs
Carbohydrates, one of the three nutrients that provide calories from food, have the greatest impact on your blood
glucose, particularly after you eat.
Carbs can be found in many foods, including: grains (bread, pasta, rice), starchy vegetables (potatoes, carrots, corn),
non-starchy vegetables (spinach, salad greens), beans and legumes, fruit, dairy products, sweets, and sugary foods.
5. Eat the Right Amount of Carbs
As with the number of calories you need, the amount of carbohydrates you need depends on gender, weight, age, activity level, weight goals, and lipid levels. Talk to a registered dietitian for a personalized carb amount.
One of the biggest concerns people newly diagnosed with diabetes have is “What can I eat?” Use these simple tips and advice to eat healthfully with diabetes and form a meal plan that will work for you.
1. Eat the Right Amount of Calories
Calorie needs depend on gender, age, height, activity level, current weight, and number of calories your body burns at rest. Eat more than you need and you gain weight; eat less (or burn more) than you need and you lose weight. Talk with your health-care provider about the right amount of calories for you.
2. Choose Your Calories Wisely
3. Follow a Balanced Diet
The American Diabetes Association recommends:
• Grains, beans, and starchy vegetables (such as potatoes): 6 or more servings per day
Invest in your health by choosing:
More Whole grains, Vegetables, Fruit, Low-fat milk and yogurt, Lean chicken, fish, and beans, Canola oil and olive oil, Less Refined sugars and flour, French fries, Sweetened drinks, High-fat ice cream and cheese, Fried chicken and fast food, Butter, stick margarine, shortening, and lard, Sweets, alcohol, and salty foods.
The American Diabetes Association recommends:
• Grains, beans, and starchy vegetables (such as potatoes): 6 or more servings per day
• Fruit: 2–4 servings per day
• Vegetables: 3–5 servings per day
• Meat, fish, and cheese: 2–3 servings per day
• Milk and yogurt: 2–3 servings per day
• Fats, sweets, and alcohol: Small amounts
4. Know Where to Find Carbs
Carbohydrates, one of the three nutrients that provide calories from food, have the greatest impact on your blood
glucose, particularly after you eat.
Carbs can be found in many foods, including: grains (bread, pasta, rice), starchy vegetables (potatoes, carrots, corn),
non-starchy vegetables (spinach, salad greens), beans and legumes, fruit, dairy products, sweets, and sugary foods.
5. Eat the Right Amount of Carbs
As with the number of calories you need, the amount of carbohydrates you need depends on gender, weight, age, activity level, weight goals, and lipid levels. Talk to a registered dietitian for a personalized carb amount.
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