Good Habits of Type 2 Diabetes Management
Type 2 Diabetes management is all about learning what to eat, portion sizes and eating consistently in order to manage your blood sugar level.
When weight loss is a goal as well, making wise food choices will improve your well being from day to day while reaching your ideal weight.
Stress free healthy food choices
Learning to manage Type 2 Diabetes can make you stress about everything you eat. Adding the word “diet” to your language makes it just that much tougher.
Think about it instead as making some changes in the way you eat that will support your wellness goals while allowing you to enjoy your favorite foods in moderation.
Eating well-balanced meals in the right portions will help you manage your blood sugar levels and control your type 2 diabetes. There always seems to be a story in the media about a food that’s recently been found to be good or bad for you.
Some basic principles have weathered the fad diets and stood the test of time.
Here are some healthful food choices that you and your family can depend on:
- Eat plenty of vegetables and fruits. Every color represents different nutrients so think variety.
- Eat low-starch or non-starchy vegetables, such as spinach, carrots, broccoli, or green beans, with meals.
- Don’t be afraid to blend these vegetables into sauces and soups-it’s a trick that works with adults as well as kids.
- Choose whole-grain foods over processed-grain products.
- Try brown rice with your stir-fry or whole-wheat spaghetti with your favorite pasta sauce. Include dried beans, like kidney or pinto beans, and lentils in your meals. Include fish in your meals 2 or 3 times a week. Broiled or grilled is healthier.
- Don’t do breaded and fried. Choose lean meats.
- For example, cuts of beef and pork that end in “loin,” such as pork loin and sirloin, are good choices.
- Remove the skin from chicken and turkey.
- Choose nonfat dairy, such as skim milk, nonfat yogurt, and nonfat cheese.
- Choose water and calorie-free diet drinks instead of soda, fruit punch, sweet tea, and other sugar-sweetened drinks.
- Keep track of your fluid intake, shooting for 1/2 your weight in calories each day.
- Cook with liquid oils instead of solid fats, which can be high in saturated and trans fats.
- Remember that all fats are high in calories. If you’re trying to lose weight, watch your portion sizes of added fats.
- Cut back on high-calorie snacks and desserts, such as chips, cookies, cakes, and full-fat ice cream.
- Look for snacks that have protein and fiber. If you eat too much, you can gain weight, even if what you’re eating is healthful, so watch your portion sizes.
IMPORTANT: In addition to your doctor’s advice, seek out an experienced wellness coach who can help you make good choices and provide support as you make the nutritional changes needed to manage your type 2 diabetes.
