Choosing the right foods and meal planning is important at any stage of life, but it’s even more important if you have been diagnosed with type 2 diabetes.
Developing a healthy eating plan can help you control your blood glucose levels, as well as maintain a healthy weight, and reduce your risk factors for any further complications.
Now, you might feel a little depressed thinking you will have to follow some strict meal plan, but that’s not necessarily the case. You’ll be surprised that the recommended diet for type 2 diabetes doesn’t have to be complicated and tricky. You can still enjoy delicious meals that are easy to prepare.
Healthy Meals Are Key To Successful Type 2 Diabetes Management
Here are some tips for choosing the best foods and planning your meals.
Count the Carbs
Carbohydrates, especially unhealthy carbs, can easily elevate your blood sugar levels, so it’s important to be mindful of the carbs that you eat. You can work with a dietician to figure out how many carbs you can eat per meal, per day. You will soon find it is easy to monitor.
Use The Plate Method
Another way to manage your meals is with the plate method. It’s a visual way to make sure that you eat enough vegetables and protein while reducing your carb intake. You use a regular 9-inch plate.
Fill half the plate with non-starchy vegetables, for example, carrots, broccoli, and cabbage, one quarter with lean protein, for example, chicken, fish, beans, eggs, or tofu, and the other quarter with healthy carbs, such as whole grains, or other vegetables or fruit.
Mind Your Portion Size
When you have type 2 diabetes, it’s important to get your food portions under control. This is particularly applicable when you’re eating out because portions served at restaurants are often huge! They may load up your plate and there is enough food to feed two people. So be mindful of your portion size, as this will help you manage your blood sugar and weight easier.
Establish a Regular Meal Routine
Stick to a regular meal routine, which can help you ensure that your blood sugar is stable. Make sure that you don’t skip meals and that you don’t overeat later because that will cause increased irregularities in your blood glucose levels. Having a regular meal schedule will also ensure that you don’t get too hungry. It’s also easier to manage your food portions.
Plan Your Meals Ahead
Using a meal planner, lay out what you’ll eat each day of the week for breakfast, lunch, dinner, and if necessary, two healthy, light snacks in between. Find diabetes-friendly recipes and list down your ingredients. Create a grocery list so you can purchase everything that you need. It’s also helpful to have a list of your go-to meals that you can eat when you’re not in the mood to cook.
Foods to Eat for Type 2 Diabetes
There’s no diabetic diet or one-size-fits-all diet for type 2 diabetes. However, certain foods are good to eat to help you control your blood sugar levels and weight.
Here’s an example of foods you can add to your grocery list.
- Broccoli, carrots and cabbage
- Apples and pears
- Avocado
- Tomatoes and corn
- Skinless chicken
- Turkey
- Salmon and other fish
- Nuts and seeds
- Whole grains
You should avoid the following or at least limit your consumption.
- Pasta, white rice, and white bread
- Sweets, cake, and cookies
- Chips or crisps
- Canned soups
- Bacon and red meat
- Fried foods
- Dairy
- Starchy vegetables (for example, potatoes in moderation)
If you are buying packaged foods, make sure that you read the nutrition facts label and the ingredients list. Look for specific nutrition facts like the total grams of carbs per serving and the serving size. The ingredients are arranged based on the highest total content, so make sure that sugar isn’t at the top of the list. If in doubt, don’t buy it!
Also, be mindful of the other terms for sugar, such as corn syrup, dextrose, or fructose. These are added sugars that are bad for your health and can worsen your type 2 diabetes.
In Summary
What you eat, how much you eat, and how often you eat can affect your type 2 diabetes management. If you eat mindfully, count your carbs, and practice portion control, your blood sugar levels can improve considerably. Couple that with physical activities, and quality sleep, and you are on your way to a healthier body!
