Five Simple Secrets to Help Manage Diabetes
You can help keep blood glucose levels close to normal and achieve a healthy diet.
1. Eating Breakfast
Breakfast sets the stage for energy and nutrition for the day. Breakfast eaters tend to have diets containing more vitamins, minerals and fiber and less fat and often have better control over their weight.
2. Not Skipping Meals
Skipping meals makes it difficult to maintain blood glucose levels and can be a set-up to overeat at the next meal. When staying on your food plan isn’t possible, find appropriate snacks to hold you over until your next meal.
3. Planning Meals and Snacks
Planning helps you become an expert on what foods work best for you. In each meal, include a little protein from lean meats, nuts and low-fat dairy foods. If you don’t plan, you may find yourself eating what’s available and that may not be best for you.
4. Controlling Portion Sizes
The Plate System, developed by the American Diabetes Association, is a great tool to visually balance your plate --even restaurant meals. Pretend your plate is divided in half. Then divide one of those halves into equal sections:
One-half plate = Non-starchy Vegetables (spinach, broccoli, cauliflower, eggplant, tomatoes, asparagus, romaine lettuce).
One-fourth plate = 1 serving Meat or Other Protein (egg or tofu).
One-fourth plate = Bread/Grain (bread, rice, tortillas, cereal) or Starchy Vegetables (potatoes, corn, beans, lentils).
5. Being Active
Exercise helps lower blood pressure, improves blood cholesterol level and controls weight. Regular physical activity helps lower blood glucose levels by making your body’s cells more sensitive to insulin. Find an activity or two that are right for you and fit them into your life.
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