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Diabetes
So,
You have diabetes? You are not alone. Cont'd 2
What
to eat
When
it comes to planning your diet, you would do well to discuss our personal
needs with a nutrition professional. A registered dietitian or nutritionist
can help you plan meals that meet your specific needs.
However,
here are some basics that apply to most diabetic diets:
-
Carbohydrates
should be about 55 to 60 percent of your daily calories.
-
Fats
should be between 20 and 30 percent of calories.
-
Protein
should be between 15 and 20 percent of calories. It may be as low
as 10 or 12 percent for some people. (If
you can't compute those percentages, don't worry, that is where
your dietitian or nutritionist can help.)
-
Meals
should be divided into three regular meals, or three meals and two
to three snacks and eaten at regular times. The actual pattern depends
on your personal needs, the medications you are taking, and other
factors that must be taken into consideration.
-
Foods
should be measured or weighed until you get a handle on how much
your serving sizes are. Then you can eyeball your portions. Portion
control is very important. The American Diabetes Association and
the American Dietetic Association have partnered to produce a food
planning guide that gives standard portions for a wide range of
foods. You should be sure to get a copy of this or similar publication.
The booklet is available in English and Spanish.
-
You
might want to check out the glycemic index of various foods and
incorporate those foods with the lowest glycemic index more often,
and those with higher glycemic index less frequently. The glycemic
index measures the effect of a food on blood sugar levels. The higher
the index, the greater the surge in blood sugar after consuming
a particular food. However, since foods are usually eaten in combination,
the actual effect on blood sugar will depend on the combination
of foods rather than individual foods for the most part.
-
Do
not skip any meal. Start the day with breakfast about the same time
each day, and schedule meals are regular intervals throughout the
day. This will prevent erratic changes in your blood sugar that
could lead to serious medical complications.
-
While
fruits are good for you, they are also high in sugar. Get your daily
quota, but avoid excesses, especially of tropical fruits like mangoes.
Diabetes,
Cont'd 3
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