If you have diabetes, you already know the drill. What you eat, when you eat, and how much you eat. For better or worse, “diet and diabetes” go together like salt and pepper.
So if you need a little motivation to eat better, consider this: with diabetes, you’re at high risk of the nerve pain and damage called diabetic neuropathy. What can start as a little tingling or numbness in your feet can turn into major problems with walking, working, and leading an active lifestyle. Diabetic neuropathy can also wreak havoc with your digestion, your sexual response, and make it hard to feel normal body sensations – like the signs of plummeting blood sugar or a heart attack.
#Tip 1- Eat a Balanced Diet
* Choose a variety of nutrient-dense foods and beverages among the basic food groups.
* Balance calories from foods and beverages with physical activity to manage an ideal body weight.
* Choose fiber-rich fruits, vegetables, and whole grains often.
* Eat 2 cups of fruit and 2 1/2 cups of vegetables daily (for someone eating 2,000 calories)
* Make at least half the grains you eat whole grains.
* Decrease saturated fats and trans fatty acids by choosing lean meats and poultry, and low-fat or non-fat dairy products.
* Substitute monounsaturated fats and polyunsaturated fats (from fish, nuts, and vegetable oils) for saturated and trans fat fats.
* Choose and prepare foods and beverages with little added sugars or caloric sweeteners.
* Eat less than 2,300 mg per day of sodium.
* Limit alcohol to no more than 1 drink for women and 2 drinks for men.
* Regular physical activity of at least 30 minutes a day for adults and 60 minutes for children.
* Choose a variety of nutrient-dense foods and beverages among the basic food groups.
* Balance calories from foods and beverages with physical activity to manage an ideal body weight.
* Choose fiber-rich fruits, vegetables, and whole grains often.
* Eat 2 cups of fruit and 2 1/2 cups of vegetables daily (for someone eating 2,000 calories)
* Make at least half the grains you eat whole grains.
* Decrease saturated fats and trans fatty acids by choosing lean meats and poultry, and low-fat or non-fat dairy products.
* Substitute monounsaturated fats and polyunsaturated fats (from fish, nuts, and vegetable oils) for saturated and trans fat fats.
* Choose and prepare foods and beverages with little added sugars or caloric sweeteners.
* Eat less than 2,300 mg per day of sodium.
* Limit alcohol to no more than 1 drink for women and 2 drinks for men.
* Regular physical activity of at least 30 minutes a day for adults and 60 minutes for children.
#Tip 2- Spread Your Meals Throughout the Day
Aim for 3 small meals and 3 healthy snacks each day to balance out your blood sugar:
* Breakfast
* A mid-morning snack
* Lunch
* A mid-afternoon snack
* Dinner
* An evening snack
#Tip 3- Eat Less Fat
* These days, “low-fat” is everywhere. But read food labels carefully. “Lite” doesn’t always mean “low-fat.” Find out how many grams of fat are in each serving of the foods you enjoy.
* No matter how rushed you feel, avoid grabbing fast foods on the go. A single fast-food meal could cost you a week’s worth of fat servings.
* Fill up on low-fat soups, salads with low-fat dressing, and raw veggies that satisfy your taste buds with a variety of flavors and textures.
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