1 Plan meals. Because stabilizing your blood glucose is so important to
diabetics, planning out your weekly meals is important. Not only can this help
maintain your blood sugar and your weight, but it can promote overall wellbeing
by ensuring you’re getting sufficient nutrients.
§ Start off every day with a healthy breakfast.
Make a healthy and satisfying breakfast as an egg white omelet with low fat
cheese and vegetables. Add a side of whole grain toast with avocado and a cup
of whole fruit.
§ Make sure to plan for restaurant outings if
you have any scheduled. Call ahead to the restaurant or view their menu online
to see what healthy choices are available for diabetics.
2 Trim fat. If you are cooking meat at any of your meals, cut away any
visible fat before cooking. You can trim additional by taking measures such as
removing the skin and roasting in a dripping pan. Getting rid of excess
fat can keep you—and your heart—healthy.
§ Remove any skin from chicken and turkey before
you cook it. Cooking either with the skin will increase the overall fat
content.
§ Roast your food on a rack and let the fat drip
off to further decrease the overall fat content.
§ Chill soups overnight and skim any fat from
the top before reheating it.
3 Season foods sensibly. Different types of fats and even sugars
are popular ways to season foods. But for a diabetic, these can be dangerous
and throw off blood glucose levels. Using alternative seasoning like lemon and
salt-free herbs and spices can give your food lots of flavor while minimizing
the risk of glucose fluctuations.
§ Squeeze fresh lemon or lime juice on foods
such as salads, steamed vegetables, broiled fish, pasta, and salad.
§ Cut up or mince garlic and onions to add
flavor to meats and other dishes.
§ Sprinkle fresh or salt-free dried herbs and
spices to liven up any dish.
§ Marinate and grill meats with barbeque sauce
or your own salt-free spice rub.
§ Make your own salad dressings with olive oil
and vinegar.
4 Use cooking spray or oil. It’s okay to use some fat when you’re
cooking. But using too much or the wrong type can add a lot of fat and calories
to your meal and send your glucose into a tailspin. Use a cooking spray or an
oil in a spray bottle to cut down on calories and fat in your dish.
§ Choose oils high in unsaturated fats and only
use enough to lightly cover the cooking pan. Some good choices of oils to use
for cooking are: olive, peanut, corn, vegetable, safflower, sunflower, or
flaxseed.
5 Grill, broil, bake and stir fry. How you cook each food can also have a
big impact on how much fat and calories you’re getting. Avoiding fatty frying
by grilling, baking, broiling, baking, and stir frying can keep your meals
healthy and delicious while helping to stabilize your glucose levels steady.
§ Avoid frying and deep frying your meals, which
often requires using butter, lard, or other fatty foods.
6 Steam vegetables. Many people think they’re eating healthy
when they consume deep-fried vegetables. This can be a diabetic’s worst
nightmare. Try steaming fresh vegetables with a non-salt herb or spice as an
enjoyable side dish to any meal.
§ Steam vegetables in the microwave by adding ¼
cup water or low sodium broth. You can also steam vegetables in your pan by
putting them in a steamer basket with a bit of water or broth.
§ Consider getting a separate vegetable steaming
machine if you like to eat a lot of steamed vegetables.
§ Cook foods in nonstick pans to cut further
calories by forgoing cooking spray.
§ Use measuring spoons and cups to help get the
right portion sizes.
Warnings
§ People with diabetes should be under a
doctor's care and supervision. Follow any other dietary restrictions the doctor
suggested for the diabetic.
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