Posts Tagged ‘ Diabetes Diet Plan ’

Reading Nutrition labels: Tips for people with diabetes

Mastering Nutrition Labels

Nutrition labels are one tool a person with Diabetes, or some-one trying to prevent the onset of Type 2 Diabetes, can use to make healthy food choices. To bring more balance to the diabetic meals prepared at home or how you purchase your delivered prepared meals and snacks, you can gain a lot of help from the food nutrition labels on most packaging.

Read the nutrition labels as you shop and pay attention to food serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie items. Let us try to break it down and make using the food nutrition label more easily understood and a constant part of our shopping experience.

Nutrition Facts:
Nutrition FactsThe serving size is the amount of food in one serving or one portion. It is important to note that all of the information on the food label is for one serving. The portion a person eats may not be the same as the serving size listed on the label. If it is not, you will need to adjust the numbers accordingly (up or down) to make them more relevant.

Here are some tips to help you visualize government-recommended serving / portion sizes:

• 3 oz meat or poultry = a deck of cards
• 3 oz fish = a checkbook
• 1 oz cheese = 4 stacked dice or 2 slices
• 1/2 cup pasta or vegetables = ½ baseball
• ¼ cup of dried fruit = a golf ball
• 1 teaspoon butter or margarine = the tip of your thumb
• 2 tablespoons of mayonnaise, oil or dip = a ping-pong ball

The number of servings is listed next to the Servings per Container on the food label. Most food packages contain more than one serving.

Calories are a measure of how much energy a food provides a person. The food label shows the number of total calories and how many calories come from fat for one serving.

Here are some nutrition guidelines to pay attention to:

Total Fat – one fat serving is about 5 grams (g). Most people need about 50-65 grams (g) of fat a day. One teaspoon of butter or oil has about 5 grams (g) of fat. Limit saturated fat to less than 7% of your total daily calories. Eliminate/minimize foods with Trans fat from your diet, studies have shown that Trans fat can raise LDL (lousy or bad cholesterol) which is associated with heart disease.Some examples of foods with Trans fat include vegetable shortenings (lard), stick margarine, commercially baked foods, such as pastries, donuts, cookies and deep fried foods and snacks.Servings per Container

Cholesterol – A low-cholesterol food has 20 milligrams (mg) or less of cholesterol per serving. Try to eat less than 300 mg of cholesterol each day. Less than 200 mg is recommended for people with diabetes or high cholesterol. A “quarter pound” hamburger has about 70 mg of cholesterol.

Fiber – Choose foods that have 3 or more grams (g) of fiber per serving. Most people need about 25 – 35 g of fiber each day.

Sodium – Choose foods that have less than 400 milligrams (mg) of sodium per serving. Most people need 2,400 mg or less of sodium each day. One teaspoon of salt has 2300 mg of sodium.

Total Diabetes Carbohydrates – includes dietary fiber, sugar and sugar alcohols. A carbohydrate serving is about 15 grams (g). Most people need about 300 g of carbohydrate each day. Get your carbohydrates from fruits, vegetables, whole grains, legumes and low-fat milk. A slice of store bought bread (1 ounce) has about 15 grams (g) of carbohydrate.

Protein – Most people need about 50 – 80 grams (g) of protein each day. Try to eat 2 or more servings of fish each week (not fried). One ounce of meat has about 7 grams (g) of protein.Nutrients are things we get from food

Ingredients are the things that make up the food. Ingredients are listed on food labels in the order of their amount in the food from the greatest to the least. For example, if water is the first ingredient listed, there is more water in that food than anything else. The next ingredient is listed is the thing that is in the food the next greatest amount. The last ingredient listed is the thing that is in the food the least.

Reading health claims on the label such as “fat free” or “reduced fat” can also add to the confusion of interpreting labels. Know that all claims must meet the nutrient criteria set by the government. These claims can be used in addition to the information above to make your final decisions.

Truth is, if you follow the above guidelines, you do not need these claims to help you. These are primarily marketing words to give you a quick sound bite about the product; it provides “short hand speak”. We recommend always going through the label facts and then you will not need to rely on the sound bites for your healthy eating choices like healthy snacks for diabetics and diabetic diet and meal plans. Become an expert at reading the labels and making your own decisions.

Fruits in a MarketDiabetes diet plan

Fresh fruit and vegetables are the most obvious categories where the label mostly does not exist. Sometimes if the product is pre-packaged you might find a label.

The good news is that it is hard to go wrong with fresh fruits and vegetables. The biggest loss is in understanding what a recommended food for diabetes is. I sometimes eat too much fruit and for a diabetic it is important to keep track of the sugar contribution of these fresh foods. However, for every other food that is purchased to eat from the supermarket, stop, stare at the food label and start at the top.

What is the serving size?

How many servings in this package (and so on)?

Compare it to other brands and use the above guidelines and make your decision. After some practice, this will become second nature and you will do it automatically (embarrassingly, even at other people’s houses!). So use the food label to:

• learn how much of a food is a serving (portion)
• learn what is in the food
• choose food and drinks that best fit your diabetes meal plans

A registered dietitian can also help you learn how to use diabetes diet plan labels as well as a certified diabetes educator. Just remember, nutrition food labels are your friend.

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Typefreediabetes.com – Eating to Manage Diabetes

Eating right is a key step to preventing and controlling diabetes. Fortunately, whether you’re trying to reduce your risk of diabetes or manage a pre-existing problem, you can still enjoy your favorite foods and take pleasure from your meals. Your nutritional needs are the same as everyone else—no special foods or complicated diets are necessary.

Eating right is the key to staying fit and reducing the risk of diabetes. Diets for diabetics not only involves eating right it also involves also eating the right quantity of food at the right time. Your diabetic diet foods are simply a healthy-eating plan that will help you control your blood sugar. Here’s help getting started, from meal planning to exchange lists and counting carbohydrates.

diabetic meal plans

There are a couple of important things that you should know in respect of diets and food for diabetes. Firstly, any diets for diabetics plan needs to cut out sugary foods and refined carbohydrates from the diet. Your diets for diabetics plan needs to include plant foods as well as diabetes diet recipes that are rich in fiber; increase your intake of whole grain, brown rice, nuts and leafy vegetables. Along with maintaining the diet, you also need to maintain your meal and snack timings so that the blood sugar levels remain constant. The third point about the diets for diabetics is to practice portion control. Even if you are having healthy food at regular intervals, it is necessary to regulate the quantity of the food you eat. More food, albeit healthy, would lead to weight gain, and this is something you don’t want happening.

The concept of diets and foods for diabetics is surrounded by numerous myths. Most people believe that they would need to completely cut out the sugar and carbohydrates from their food or they would need to follow special diets for diabetics plan. In reality however, people suffering from diabetes can enjoy normal meals provided they are healthy and consumed in moderation. For example, a diabetic can enjoy the occasional sweet in the form of a desert or sugar free candy so long as it fits within the healthy meal plan. The key to controlling diabetes is to follow a balanced diet so that your food intake includes all the food groups but in moderation.

Once you are diagnosed with diabetes, it may take a little while to get adjusted to the diets for diabetics. However, there are a few simple tricks to help you stick to the diets and low fat low carb recipes for diabetics plan. As I mentioned earlier, you need not eliminate sugars and carbohydrates, but you can substitute them with other healthy foods. Instead of ice cream for dessert, opt for a bowl of fruit. This will not only satisfy your craving for sweets but will also increase your fiber intake. Another smart choice in your diets for diabetes diet plan is to have brown rice instead of white rice and whole wheat bread instead of white bread. These contain complex carbohydrates that take longer to digest thus keeping your blood sugar at the normal level.

When your diets for diabetic meal plans is drawn up, remember that some fats can be harmful to the body while others may provide health benefits. While considering your diets for diabetics plan, it is important to choose the right kind of fats to be included in the food plan. Saturated fats found in red meat, whole milk or eggs and trans fats found in hydrogenated oils used for commercial bakery products should be avoided. Your diabetic diet and meal plans should contain unsaturated fats found in nuts and seeds, olive oil and canola oil because these are excellent for diabetics. Ensure that you use olive oil for cooking instead of butter and snack on nuts and seeds instead of chips or fries.

diabetic diet and meal plans

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Consult your physician before beginning any diet or weight loss plan in order to ensure that it is right for you.

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Type 2 Diabetes – Nutrition Basics

In order to manage your diabetes, it is important to understand nutrition basics more than the average person. The diabetic body must maintain a careful balance of chemicals from food in order to stay healthy and continue to function normally.

diabetic diet meals

The Mathematics of Nutrition

Proper nutrition comes down to basic mathematics. Despite what many fad diets suggest:

• Around 55-60% of your calories need to come from carbohydrates (1,100 – 1,200 Calories) – the most important food group.

• Less than 30% should come from fat (600 Cal.)

• 10-15% should come from proteins (200 – 300 Cal.).

For the average person maintaining a 2,000 calorie per day diabetic diet meals, here is an easy way to break down your recommended daily diabetic diet foods intake based on servings:

Bread (whole grain is best)- 10 servings per day

Vegetables (raw or steam is best)- 5 servings per day

Fruits – 4 servings per day

Meats (low saturated fat & cholesterol) – 2 servings per day

Milk (low saturated fat)- 3 servings per day

Fat (monounsaturated & polyunsaturated are best) – less than 67 grams per day

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Why Low Carbohydrate Diets Are Dangerous

Carbohydrates are the only source of energy for the human body. Protein is the only food group without diabetes carbohydrates.

Many diets recommend eating a high amount of protein and a low amount of carbohydrates. The body simply cannot function without an energy source, so while you may lose weight on such a diet, your body will start to break down its own muscles to turn them into carbohydrates, resulting in muscle loss.

As a result, you may lose weight in the short term, but in the long term, you will suffer from energy loss, decreased brain function (the brain needs energy too!), and organ failure.

In order to prevent serious consequences of a low carbohydrate diet, it is important to incorporate a variety of different carbohydrates into the diabetic diet, including nuts, whole grains, milk, fruits, and vegetables.

Body Fat Scales

Fat is Good

Fat is an essential part of the daily diabetes diet plan. Fat not only helps to keep the body warm in colder temperatures, but it also provides a cushion for the organs and tissues. Fat also helps the body absorb many essential vitamins and minerals, such as Vitamins A and D. Just be sure most of the fats you eat are monounsaturated and polyunsaturated. These are mostly plant-based fats and fish oils. Avoid saturated fats (mostly animal fats) Therefore, depriving the body of fat can lead to serious long-term damage to your organs, joints, bones, and blood.

Calories Matter Most

If you are trying to lose weight, understand that calories are the essential element that you need to control. Calories are units of energy that are either used by the body for daily functioning or that are stored as fat. Therefore, if you intake more calories than you burn, those extra calories will be stored as fat, resulting in weight gain. Always follow diabetic diet and meal plans for better health.

Conversely, to lose weight, simply reduce the amount of calories that you take in so that you take in fewer calories than you burn. Keep in mind that you should consume enough calories to give you energy throughout your basic daily functions or else your body will take that energy by “eating” your muscles.

Supplements and Risks

From Creatine to Ephedrine, Synephrine to Nitric Oxide, there is a huge variety of diabetes nutritional supplements available on the market that are designed to enhance athletic performance, increase energy, and boost weight loss.

Many of these supplements actually deliver on what they say they will – but only for the short term and not without serious consequences. Each of these blood sugar supplements has its own set negative side effects that can lead to long-term bodily damage and even death.

In fact, some diabetes supplements, such as Ephedrine, have been taken off the market due to their negative side effects. Even common supplements, such as caffeine have their limits (no more than 600 milligrams per day). Before you take any form of supplements, be sure that you research the negative side effects and weigh the risks carefully.

Here is a short list of some of the common side effects of some supplements for diabetes:diabetic diet and meal plans

• Heart failure

• Increase heart rate

• Stroke

• Constipation

• Stomach issues

• Cancer

• Blood clots

• Abnormal bone growth

• Infertility

• Loss of libido

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Vegetarian Diet – Great for Diabetes

There are several types of Vegetarian diets, including strict Vegan diets (no animal products may be consumed) and lacto-ovo diets, in which vegetarians may consume cheese, eggs, and other dairy products. It is essential that vegetarians carefully balance their nutrition and diabetes vitamins so that they are able to obtain the proper amount of protein to stay healthy

In order for diabetics to free themselves of diabetes complications, they need to learn about diabetic diet basics.  Learning and practicing diabetes diet basics has been proven to control blood sugar levels and control body fat weight.  And here is some very positive news: if you know how to improve your health, you can free yourself from many diabetes complications. While there are many ways this can be achieved, developing an insight into the diabetes diet basics will certainly go a long way and also check blood sugar levels through body fat monitor and scales.

Vegetarianism and Veganism

According to the Mayo Clinic, Diabetics may benefit greatly from adopting a vegetarian or vegan diet. While vegetarian and vegan diets differ greatly in terms of what sorts of foods can be eaten, the major characteristic of both is that vegetarians and vegans do not eat meat. A vegetarian is generally a person that does not consume meat, but may consume animal products, such as:

  • Milk and eggs (lacto-ovo vegetarian).
  • fish (pesco vegetarian)

A vegan, however, does not consume any animal products at all:  No meat, eggs, cheese or milk. Also vegans do not use products made from or with animal products like wool, leather, cosmetics, etc.

Vegan diets tend to be healthy, when they are closely monitored and balanced with foods from every food group but meat and dairy. In fact, a vegan diet and diabetic food plan is cholesterol-free and low in saturated fats. Both vegan and vegetarian diets are low in calories and include large amounts of vegetables, fruits, whole grains and legumes. As such, the vegan and vegetarian diet tends to include healthy foods that are low in fat and sugar.

Naturally, when a person consumes very little sugar and has a predominantly natural diet, he or she can usually lose weight and maintain that weight loss. Because Diabetes is a disease that is made better by limited sugar in take and by staying at a healthy weight, the vegan and vegetarian diabetic diet plan tend to be very suitable.

Additionally, while the vegan and vegetarian diets cannot cure diabetes, they can reduce the risk of common complications, such as heart and kidney disease. Heart disease is generally called by high blood pressure and cholesterol, which are both practically eliminated through a vegetarian diet and blood glucose test kit. Kidney disease, which can be made worse by consuming protein, can be delayed by eliminating meat proteins and adopting the healthier vegan and vegetarian nutritional standards.

Portion control plates play an important role in managing diabetes. Portion control dishes are designed with correct portion recommendations of meat, soup, vegetables, soups, fruits etc. It helps an individual to keep their weight and blood sugar level in watch.

You will want your diabetes diet plan and diabetic diet foods to be balanced, healthy, and maintain the right amount of calories to maintain a proper body weight. Now, some may be shaking their head at this notion. They may agree wholeheartedly that this is the right plan of action to take. Yet, they may not exactly know how to select and prepare their meals in such a way.

Before beginning a vegan or vegetarian diet, be sure to consult with your doctor or dietician. Vegan and vegetarian diets remove the most common sources of important proteins and vitamins. Therefore, it is important to understand what supplements for diabetes you will need to take in order to make up for those losses.

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The Food Pyramids and diabetes!

Good nutrition for Diabetes involves maintaining a well-balanced Diabetic diet plan that includes whole grains, protein, dairy, vegetables, fruit and some unsaturated fats.

Americans are accustomed to seeing the traditional Food and Drug Administration pyramid on every cereal box and FDA-approved publication. While the American food guide pyramid and Mediterranean food pyramid is by all means healthy and comprehensive, we thought it would be fun to share food guide pyramids reflecting the histories of many other ethnic beginnings, cultures and beliefs.

The importance of nutrition for Diabetics requires that we find all sorts of ways to help you create a useful Diabetes food pyramid. To meet that goal will keep working to bring missing pyramids to you. As an option, pick one and adopt it as your own. Eating in the ways of our traditions cannot be a bad thing. 

Remember how much smaller plate sizes were, so watch your portions. Click to see Portion Control Plates Also, remember how physically active our great grand-parents were, so daily exercise is a must.

Below are the ethnic food guide pyramids.

Mediterranean diet pyramid People with diabetes can create a very healthy menu with the Mediterranean Diet Pyramid.  This pyramid is characterized by the relatively low presence of fat. All fats included in the diet are mono-unsaturated or poly-unsaturated fats, such as olive oil. You’ll notice that the Mediterranean pyramid also includes generous portions of fruits, vegetables, beans, grains, nuts, and poultry. Surprising to some, the pyramid recommends at least one glass of wine a day along with a satisfying meal!

Asian diet pyramid – The Asian Diet is said to help reduce the occurrence of many chronic diseases that have become commonplace in Western societies. About 25%-80% of the calories in the Asian diet come directly from rice. You can notice that vegetables play an important role in the Asian diet, but meats are not quite as common.

 

The Latin American Diet Pyramid is characterized by the prevalence of corn, potatoes, and peanuts and dry beans other all other types of food. These foods have been common in the Latin American diet for centuries. In general, the Latin American diet is made of foods that are inexpensive, but tasty and easy to prepare.

Good nutritional practices involve maintaining a well-balanced diet and diabetes diet plan that includes whole grains, protein, dairy, vegetables, fruit and some fats.

Americans are accustomed to seeing the traditional Food and Drug Administration pyramid on the box of every cereal box and FDA-approved publication. While the American food guide pyramid is by all means healthy and comprehensive, we thought it would be fun to share food guide pyramids reflecting the histories of many other ethnic beginnings, cultures and beliefs.

Vegetarian diet pyramid – There are several types of Vegetarian diets, diabetic diet foods, including strict Vegan diets (no animal products may be consumed) and lacto-ovo diets, in which vegetarians may consume cheese, eggs, and other dairy products. It is essential that vegetarians carefully balance their nutrition so that they are able to obtain the proper amount of protein to stay healthy. Check here for our low fat dessert recipes.

Like most diabetic diet, physical activity plays a critical role in maintaining good health by burning excess calories. In the past the lack of automation and labor saving farming and manufacturing forced the people to burn excess calories in their daily lifestyle.

Physical activity and exercise with diabetic shoes is the key to making good diabetes nutrition work. We have to burn excess sugar and fat that we eat. If we choose the traditional approach to eating, it is important to note that we are choosing a way of life, not just the foods that we grew up with and love.

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