So What Do I Eat?

I really wish there was one answer for this, but there just is not. If anyone tells you that they have the right answer - the answer for everyone - my advice is to run! There are people who want you to believe their plan is the only plan, that following their diet or taking their herbs and vitamins will cure you. It is my belief that each of us are different. Some will do well on lo-carb/high protein diets. Some will do well with moderation. We each have to find what works for us.

Your own meal plan should be worked out with your dietician or nutritionist. A good diabetic nutritionist will help you to fit a meal plan into your life with the foods you already like and eat. You'll learn to make some changes and adjust portion size. The bigger changes will happen over time as you learn how different foods affect you and start making choices based on that understanding.

My dietician explained to me that total amount of carbs during the day was less important than distributing them fairly evenly throughout the day. Because I also need to lose weight, she recommended 45 grams carbohydrates per meal and an additional 45 grams to distribute into 3 snacks. I have friends that eat more carbs and friends who eat fewer carbs. What works for me may not be right for you.

General Guidelines

• Choose Carbohydrates Wisely
  
  

  Making Healthy Choices - 15 grams of carbohydrates
  17 fresh grapes 1 medium apple 1 medium orange	1/4 blueberry muffin 1/2 english muffin 1 slice sandwich bread
  7 spears broccoli 18 baby carrots 14 cups raw spinach	1/2 small baked potato with skin 1/2 small order french fries 11 crinkle cut frozen french fries
  1 oz snack sized bag potato chips 1 snack sized bag cheese puffs 2 1/2 cups air popped popcorn	12 chocolate M&Ms 1 2/3 fun sized Snickers bars 9 twizzlers cherry bites

  
  

  So, for my 45 grams of carbs at breakfast I can choose almost a whole blueberry muffin or 2 pieces toast and an apple. For supper, I might choose a small order of fries and 12 M&Ms or a large serving of broccoli, a dinner roll and an orange. There are other nutrition factors to consider including fat, salt, fiber, and protein, but you can choose to work any food into your meal plan. For everyday eating, fruits and vegetables are more filling and nutritious than chips and chocolate but once in a while you can eat that piece of cheesecake you've been craving.

• Reduce Fat Where You Can
  

  Choose lean meats and low-fat dairy products - but read labels! Those low-fat crackers may have more sugar in them to improve their flavor with the fat reduced. Limit high fat foods. These can cause weight gain and increase risk of heart problems and high blood pressure.

• Avoid Fast Foods and Processed Foods

  Make a practice of reading labels and nutritional information. Fast foods and processed foods tend to be very high in fat, salt and calories. Take your lunch when you can instead of relying on fast food restaurants. Make and freeze individual servings of homemade soup instead of eating canned soups.

• Remember That Portion Control Is Key

  Pay attention to portion sizes - they allow you to eat a variety of foods including your favorite foods and still maintain good blood sugar control. Eat lots of vegetables and fruits which can help you feel full in addition to providing vital nutrients. Cut back on high-sugar and high-salt snack foods, these are once in a while treats. Remember that eating too much of even healthy foods can lead to weight gain and increased difficulty controlling your blood sugar.