Diet and Nutrition

1. How do I cut the percentage of fat in my meals? Avoid any types of fried foods and cooking food with a lot of oil. Avoid food that is high in carbohydrates. Avoid fast food restaurants. Consult a diabetes educator or a dietitian for more information. For flavorful low fat meals, stir fry your meats and vegetables in small amounts of cooking oil. Choose low fat foods when you can. Bake, grill, or boil your meats and vegetables instead of frying them.
2. Seek a diabetes educator or dietitian for diet for counseling. Registered dietitians are well educated in how the body uses food for fuel and stores nutrients. Dietitians are well versed on how different combinations and portions sizes of food will affect your levels of blood glucose. A dietitian will help you count up the number of calories of certain foods and how many calories you consume each day. They can help you downsize the amount of fat and calories in your diet while still leaving the meals tasty and healthy.
3. You can still enjoy tasty meals and meals with sugar in them. Servings of foods like pie, candy bars, carrots and potatoes do contain high amounts of sugar. Foods with high amounts of sugar will raise your blood glucose levels. But people with diabetes can and do eat sugar and are still able to maintain a healthy lifestyle. The key to maintaining a balanced blood glucose level is to consume high sugar and carbohydrates foods in moderation. You can still enjoy some of your favorite meals, but in smaller serving portions.
4. Not all fats are created equal. There are three types of fats, monosaturated, polysaturated, and saturated. Monosaturated fats are the healthiest. Foods high in monosaturated fats include nuts like cashews, hazelnuts, almonds and peanuts. Avocados are also high in monosaturated fats. Polysaturated fats are the next healthiest. Polysaturated fats include cooking oils like corn oil, soybean oil, and mayonnaise. Saturated fats like sour cream and cream cheese are the least healthy, and should be consumed in much smaller amounts. A healthy diet should include less than thirty percent of our total calories from the three fat types. A healthy diet should include less than ten percent of our calories from saturated fat.
5. Compensate for overeating during the holiday season meals. Compensate by putting in extra hours at the gym or go that extra mile to make up for the extra calories that you have consumed during those rich, high fat volume holiday meals.
6. You can still drink alcohol, but also in much smaller portions than you did before developing diabetes. A moderate level would include two drinks per day maximum for males and one drink maximum per day for females.

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