What Should I Be Eating? (continued)

Typically, 3 meals and 1-2 snacks each day are recommended. A nighttime snack is especially important for people taking diabetic medication to prevent the blood sugar from dropping too low during the night.

To keep your carbohydrate intake consistent throughout the day, 3 servings of carbohydrate-containing foods (starches, breads, milk, starchy vegetables, fruits) with each meal and 1-2 servings with snacks is recommended. Remember to keep portion sizes in mind when you are determining carbohydrate servings

Include more fiber in your diet
When it comes to diabetes, fiber is your friend. Fiber, or roughage, is not digested or absorbed so it does not directly affect blood sugars. In fact, fiber actually slows down the absorption of carbohydrates in a meal, helping to regulate blood sugar levels. Foods high in fiber include fruits, vegetables, whole grains and beans. Try to include a high fiber food with each meal to optimize blood sugar control. Aim for 25 to 30 grams of fiber per day. Start off gradually and be sure to include at least 8-10 (8oz.) glasses of water or other decaffeinated beverages per day to ensure that the fiber can work properly. Click on Sources of Dietary Fiber for high fiber food sources.

Eat balanced meals
Eating balanced meals, that is meals that contain some carbohydrate and protein will help with blood sugar control. Protein does not affect blood sugar unless it is eaten in excessive amounts. If you include a protein food with your meal, you may end up eating less carbohydrate. A little fat (emphasize little) is not such a bad thing, since fat slows down the absorption of carbohydrates and helps you feel full.

Eat a wide variety of foods (in moderation)
Variety is the spice of life and is an important factor in a healthy diet. Eating a wide variety of foods not only makes your diet more interesting, but also ensures that you will get all of the nutrients that your body needs. But don't forget the word moderation. Eating foods in moderation will ensure that you don't get too much of a good thing!

Follow heart-healthy guidelines
People with diabetes are at an increased risk for heart disease. Following a diet low in fat, saturated fat and cholesterol can help lower that risk. So choose high fat foods less often, and especially limit your intake saturated fat intake. Saturated fats are hard at room temperature, and include butter, shortening and animal fats. Cholesterol is found only in animal products, such as meat and dairy products. Organ meats, like liver, are especially high in cholesterol. So the next time someone offers you a plate of scrambled calves brains, say thanks, but no thanks!

Here are some tips for a heart smart diet:

• Limit your intake of fried foods and foods cooked with large amount of oil
• Cut all visible fat off meat before cooking
• Choose lean cuts of meat such as round and sirloin
• Substitute white meat poultry and fish for high fat meats
• Remove skin from poultry before eating
• Substitute applesauce for the fat in baked products
• Skim the fat off gravies, soups and stews

A few final comments
Adopting a new way of eating can be challenging. Knowing that you'll feel better when your blood sugars are in control helps. By keeping good food and blood glucose monitoring records, you will learn how your blood sugars are affected by different foods and meals, and you can make adjustments in your diet for optimal blood sugar control. You can also learn additional strategies for adjusting your diet or even your medication regimen by working with your diabetes educator.

To find out more about carbohydrate containing foods and portion sizes click on Carb Counting 101.

So eat to your health and enjoy!

 Continue