NDEP – Healthy Eating with Diabetes

For people living with diabetes and for
those trying to prevent Type 2 Diabetes healthy
eating is important for controlling blood sugar, blood pressure, and
cholesterol. It’s also really critical for losing and
maintaining a healthy weight. When you have diabetes, your family members can eat the same food that you’re eating and
benefit from it because they are at higher risk for developing Type 2 Diabetes
themselves. Maintaining a healthy weight for a person living with diabetes is critical to manage
blood sugar, blood pressure, cholesterol, and to prevent complications such as heart
disease and stroke. A target blood sugar range for a person
living with diabetes would be 70 to 130 before
meals and 180 two hours after a meal. But the best thing is to check with your
healthcare team about a target range that’s good for
you. For a person who is trying to control their blood sugars, carbohydrates that they eat
have the biggest impact on the blood sugar. So knowing how many carbs you’re eating helps you keep your blood sugar in a good
range. Carbohydrates are found in fruits,
vegetables, grains, dairy products — more places than
you expect. A dietician can really help you count
carbohydrates and find the foods that
contain them. Since so many foods contain carbohydrates and you’re trying to get the number down to
a level that helps your blood sugar, a dietician will help you balance all of that. Eating a healthier diet actually makes you feel much better in addition to having
better blood sugars. For a person living with diabetes or trying to prevent diabetes and maintain a healthy
weight, these foods can really help: lean sources of protein like
chicken or fish; whole grain foods — crackers, cereal;
vegetables, especially those that grow above the ground and the kind you put in
salads; eating whole fruits in place of drinking juices and using low-fat
and non-fat dairy products like milk and yogurt. If making big changes in the way you eat
seems overwhelming, think about small steps and
try to find a quick win. One thing you can do to help you control
your portions is you eat using a nine-inch plate. If you divide that plate in half and fill it with vegetables and fruits that leaves
you room on the other half for a quarter of the plate to be meat,
probably about the size of a deck of cards or three ounces and a quarter
of the plate to be starch, grains, or potatoes or bread. Try to eat your meals and snacks at the same time each day and that way you won’t get too
hungry at any one time which could lead to overeating. Take time when you’re eating. Chew your food slowly and enjoy it. Give your brain a chance to know that your
stomach is full. When it comes to seasoning your food use
herbs and spices. Leave the salt and butter on the side. Make a list when you go shopping and stick
with it. Don’t go shopping when you’re hungry because
that can lead you to some poor choices. Bring your lunch to work instead of eating
out. This will help you control your portions and
avoid overeating like you would in a restaurant. When you’re cooking at home, wrap up and put
away your leftovers promptly. This way you won’t be tempted to go back for
seconds. And think about stir-fries; they’re a great way for you to boost your vegetables and cut
back on meat, plus they actually make very good leftovers. [music] People fall off-track all the time when they
try and eat a healthier diet. It’s normal. Don’t get upset about it. Just try to get back on-track soon after you
fall off so you don’t get totally derailed. It’s normal to get discouraged periodically. Think about talking to a dietician. They can help you tailor these diet
recommendations to fit your needs and come up with a plan
that’s easier for you to follow. For a person living with diabetes there are
no special foods you need to buy. There are no foods you need to avoid
entirely. With portion control and meal planning, even
with diabetes, you can really enjoy eating. For more information about diabetes and
healthy eating, visit
www.yourdiabetesinfo.org. [music] I’m Robin Edelman and you can eat healthy
with diabetes.

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