Studies show that appropriate nutrition and weight loss can reduce both short- and long- term complications of diabetes. Here are some tips that will help you control your diabetes:
Be Consistent. Eating your meals and snacks about the same time everyday will keep your blood sugars steady. Your body will have the fuel it needs to keep your energy levels up and prevent low blood sugar. If you’re on the run, plan to pack something that’s portable and portion- controlled such as a single serving Mott’s Plus CranRaspberry applesauce with fiber or Del Monte diced pears in light syrup fruit cup.
Maintain a healthy weight. If you are overweight, lower your calorie intake and increase physical activity to assist with weight loss. Try making a few small changes at a time. Focus on eating smaller portions, eating less fat and more vegetables. Check serving sizes on packages and measure your food to keep you on track. You can also switch to a smaller plate. Studies show people eat less when their plate size is reduced.
Keep moving. Being physically active helps the insulin your body makes work better and can improve your blood sugar levels. The key is to pick an activity you enjoy and stick with it. You will need to monitor your blood sugar levels more often when you first start exercising.
Nutrition is Key
• Reduce swings in blood sugars and increase your satiety by including fiber rich foods as part of your daily diet. Make sure to have whole grain cereals, breads & pasta, vegetables, fresh fruit or canned fruit like Del Monte sliced peaches in lite syrup.
• Choose lean protein to make a salad or sandwich for a healthy lunch. Try Starkist Tuna Creations Zesty lemon pepper and Healthy Ones Deli thin turkey.
• Reduce your calories and fat to maintain a healthy weight. Use Hellman’s reduced fat mayo to make a salad, wrap or sandwich.
• Quench your thirst and stay hydrated with beverages that are low in carbohydrates such as Propel, Crystal Light On the Go, Diet Dr. Pepper or Aquafina.
Healthy Snacks for Diabetes
These snacks are 200 calories and count as 2 carbohydrate servings.
• 1 cup Del Monte Mixed Fruit in Light Syrup with ¼ cup Meijer Lowfat Cottage Cheese
• 3 Graham Crackers with 1 cup Mott’s Plus Light Apple Juice
• ¾ cup Unsweetened Cereal with 1 cup Meijer Fat Free Milk
• 1 cup Meijer Light Vanilla Yogurt topped with ¾ cup Blueberries
• ½ Turkey Sandwich (made with Healthy Ones Deli Thin Turkey Slice & 1 slice Whole Wheat Bread) with 1 cup Old Orchard Healthy Balance Pomegranate Blueberry Acai Juice
Fri, February 26, 2010
by Meijer Dietitian