Diabetic Healthy Way Of Eating

It is very important for people with diabetes to recreate the fine balanced of insulin and glucose control by having a balanced diet, getting regular exercise and proper medication.

Healthy eating basically means that you have all of the major food groups in your daily diets: fruits, vegetables, meat (and vegetarian protein sources), dairy and the complex carbohydrates. Portion sizes of each food group is very important as this will help you determine the right balanced of carbohydrates for the amount you’re taking in. You’ll need measuring cups to measure out the portion sizes. Each food group comes with a range of recommended daily servings. The lower end of the range will give you approximately 1600 calories per day and the highest most servings will be roughly 2800 calories.

It’s hard but try to stick to an eating time table as this will help your body to regulate your blood glucose levels efficiently. The idea is to constantly fuel your body with small amounts of food so you do not cause your blood glucose levels to spike up and then dip too low.

Diabetic Amount Of Calories Needed Per Day

First of all, you need to know your BMI.

If you have a BMI of 25 to 29.9 you are considered as overweight. You need 20 to 25 calories per kg of your body weight.

If you have a BMI 0f 18.5 to 25 you are considered as a normal weight person. If you are sedentary, you need 30 calories per kg of your body weight. If you are moderately active, you need 35 calories per kg of your body weight. If you’re active, you need 40 calories per kg of your body weight.

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If you have a BMI below 18.5 you are considered as an underweight person. If you are sedentary, you need 35 calories per kg of your body weight. If you are moderately active, you need 40 calories per kg of your body weight. If you’re active, you need 45 calories per kg of your body weight.

These calorie range is not designed for people who are obese and severely underweight.

Balanced Diabetic Diet

Fruit Group

Fruits contain carbohydrates too. They have plenty of vitamins, minerals and fiber.

Recommended servings: 2 to 4 servings per day.

One serving is:

  • 1 small whole fruit, such as an apple, pear, orange or banana
  • 2 tablespoon of dried fruits such as raisins or dried apricots

Vegetable Group

This group includes spinach, broccoli, cabbage, bok choy, bean sprouts, cauliflower, kale, carrots, tomatoes, cucumbers and lettuce. Note that starchy vegetables such as potatoes, corns, peas and beans are not part of this group.

Recommended servings: 3 to 5 servings per day.

One serving is:

  • 1 cup raw vegetables
  • ½ cup cooked vegetables

Rice, Cereal, Noodle And Bread Group

Potato, pumpkin, yam, corn and beans are part of this group because they contain as much carbohydrate as a slice of bread.

Recommended servings: 6 to 11 servings per day.

One serving is:

  • 1/3 cup of cooked rice or cooked noodles
  • 1 slice bread
  • ¾ cup rice porridge
  • ½ an english muffin, pita bread
  • 1 6″ tortilla
  • ½ cup cooked cereal
  • ¾ cup dry cereal
  • ½ cup potato, yam, peas, corn or cooked beans
  • 1 cup winter squash

Dairy Group

Choose non-fat or low-fat dairy products as they have less saturated fat than full cream dairy products. A diet low in saturated fat will also help to protect your heart.

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Recommended servings: 2 to 3 servings per day.

One serving is:

  • 1 cup non-fat or low-fat milk
  • 1 cup of yogurt

Meat And Meat Substitutes Group

Meat and meat substitutes are great sources of protein, vitamins and minerals. Choose from lean meats, poultry and fish and cut all the visible fat off the meat.

Recommended servings: 2 servings per day.

One serving is:

  • 120 to 180 grams meat (minus the bones)
  • ¾ cup cottage cheese
  • 2 eggs
  • 2 to 3 tablespoon peanut butter
  • 1 square of tofu

Sweets And Treats

A diet without the occasional sweet treat can be hard to follow. It is perfectly OK to allow yourself a little treat but you must be aware of the portion. These treats work as part of a well balanced diabetic diet.

Recommended servings: Only on days you crave a little treat, not more than 1 serving!

One serving is:

  • ½ cup ice cream
  • 1 small cupcake
  • 2 small cookies

Portions would depend on the calories that you can consume daily. The simple menu is just an illustration of a healthy and sensible diabetic diet with no other dietary restrictions.

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4 Responses

  1. Health Watch Center says:

    Helpful and healthy article on diabetes diet…

    Adding some info about fruits.

    We need to consume fruits in 2-4 servings per day. They are high in natural sugars, dietary fiber, and nutrients all natural that you can get from these.

    Paying close attention towards the sugar content of most fruits. Considering the blood sugar levels immediately after eating a piece or serving of fruit.

    Natural sugars are healthier than refined sugary or processed varieties for effective diabetes care. There are a great choice of colors, taste, and palette choices for lowering blood sugars effectively.

    Some healthier foods include: Apples, apricots, bananas, blackberries, grapes, oranges, peaches, pears, strawberries, etc.

  2. First you say that potatoes are out, then you add them… so what is it can diabetics eat potatoes or not? If you ask me I would say NO! But this is your blog so I would expect an answer from you 🙂

    Good luck and keep up the great blog!

    • borzack says:

      Which part of the article says to put out potatoes? One should include potato in their diet as they are high in fiber, vitamin C, vitamin B6, potassium and manganese. What’s more, potatoes have no cholesterol or fat. There’s even a study that shows that a diet rich in vegetables, including potatoes (as long as they aren’t fried), is associated with a decreased risk of developing Type 2 diabetes.

  3. borzack says:

    Absolutely! Who would want to force themselves into something that they’re not capable of and is not enjoyable? It could do more damage than good.

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