Nutrition Solutions

March 23, 2010 is Diabetes Alert Day.

Did you get a chance to read about how eating right and exercise can be the most effective way to prevent diabetes? Check it out here, then come right back to learn how it’s not too late to eat right even if you have diabetes.

Eating Right with Diabetes

If you have diabetes, you know how what you eat affects how you feel. It’s important to choose foods that give you the nutrients you need to be healthy, while having an appropriate effect on your blood sugar.

For those with Type 2 Diabetes, there is also the possibility that it can be managed without relying on medication, but through lifestyle management such as diet and exercise. This shows why it’s so important to manage your diabetes one bite at a time.

I love the American Diabetes Association’s “Create Your Plate” method to determine what to eat. It’s simple and it aims to educate.

Try these 6 simple steps to get started:

1. Using your dinner plate, put a line down the middle of the plate.
2. Then on one side, cut it again so you will have 3 sections on your plate.
3. Fill the largest section with non-starchy vegetables such as:
   1. spinach, carrots, lettuce, greens, cabbage, bok choy
   2. green beans, broccoli, cauliflower, tomatoes,
   3. vegetable juice, salsa, onion, cucumber, beets, okra,
   4. mushrooms, peppers, turnip
4. Now in one of the small sections, put starchy foods such as:
   1. whole grain breads, such as whole wheat or rye
   2. whole grain, high-fiber cereal
   3. cooked cereal such as oatmeal, grits, hominy, or cream of wheat
   4. rice, pasta, dal, tortillas
   5. cooked beans and peas, such as pinto beans or black-eyed peas
   6. potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
   7. low-fat crackers and snack chips, pretzels, and fat-free popcorn
5. And then on the other small section, put your meat or meat substitutes such as:
   1. chicken or turkey without the skin
   2. fish such as tuna, salmon, cod, or catfish
   3. other seafood such as shrimp, clams, oysters, crab, or mussels
   4. lean cuts of beef and pork such as sirloin or pork loin
   5. tofu, eggs, low-fat cheese
6. Add an 8 oz glass of non-fat or low-fat milk. If you don’t drink milk, you can add another small serving of carb such as a 6 oz. container of light yogurt or a small roll.
   1. And a piece of fruit or a 1/2 cup fruit salad and you have your meal planned. Examples are fresh, frozen, or canned in juice or frozen in light syrup or fresh fruit.

For more information, please visit the American Diabetes Association.