Today millions of the Americans are suffering with diabetes.
For some extent diabetes care can be achieved by monitoring what, how much and why you are craving, eating, and enjoying some types of foods.
Be honest with yourself and look at what your eating habits are doing to your blood sugar and overall health.
You need to determine what your daily routine or calorie intake needs to be to lower your blood sugar effectively.
Depending on your posture, size, height, weight, conditioning, fitness levels and age, how much calories you should consume will be determined. You need to discuss with your physician for nutritional fitness guidelines and any changes to your diet.
For effective diabetes care you need to look for food groups, portioning and selection, preparation, meals and menus, nutritional plans. The average calorie consumption ranges between 1600 to 2400 calories per day.
You need to be familiar with nutritional labeling, portion sizes, and percentages to help you calculate your own personal needs and requirements and thus for effective diabetes care.
Here is the list of foods and how much you need to consume for diabetes care:
Grains and starches:
- Consume grains and starches in between 6-11 servings.
- Include carbohydrates, grains and starches in your diet for diabetes care.
- The most recommended food is whole-grains.
The great benefit of eating this food group is it fuels the body, gives energy, boost metabolic rate, and effectively contributes to lowering your blood sugar levels.
Some examples of this food group include: Bread, rice, pasta, cereals, oats, rye, corn, lean peas, potatoes, wheat, smaller sized meals, and starchy vegetables.
Portion sizes of this food group for diabetes care:
- 1/3 cup rice
- 1/3 cup pasta
- ½ cup cooked cereals
- ¾ cup dry cereals
- 1 slice of bread
- ½ cup peas, corn, cooked beans, yams or potatoes
- 1 sox″ tortilla
You 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.
Pay close attention towards the sugar content of most fruits. Consider 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.
Portion sizes to lower your blood sugar thus achieving diabetes care:
- ½ cup canned fruits
- 1 cup raspberries
- 1 small, raw, whole fruit
- 1 cup melon
- 1¼ cup whole strawberries
- 2 tablespoons of dry fruit
2-3 servings of dairy products are effective for your health and diabetes care. Dairy products are great sources of calcium and good proteins that your body needs.
You need to be very careful while consuming these products. Milk and dairy has to be low-fat, non-fat, even yoghurts and cheeses are the hidden products of added sugars.
Portion serving sizes to lower blood sugar and effective diabetes care:
- 1 cup of non fat or low fat milk
- 1 cup of yoghurt
Consume vegetables between 3-5 servings. Natural and raw forms of vegetables are best for you. These foods can be more beneficial than some other foods. There are great varieties and good choices for the finest and more refined of palettes.
Some good examples of this food group include: Broccoli, Brussels sprouts, cabbage, carrot, cucumber, cauliflower, kale, spinach, tomatoes, and more.
For effective diabetes care, you need to consume the vegetables in the following quantities:
- ½ cup of any cooked vegetables
- 1 full cup of raw vegetables
Avoid using salad dressings, sauces, and some other fat adding products.
Lean protein, meats, and meat substitutes:
Consume these food group products between 4-6 ounces per day. Lean meat provides a great help in lowering blood sugar and diabetes care. Fats and cholesterol are the worse part of this food group.
Some examples of this food group include: Beef, chicken, fish, and pork.
- ¼ cup of cottage cheese
- ½ cup of tofu
- 1 tablespoon of peanut butter
- One egg = 1 ounce of meat
Some other food groups to avoid for effective diabetes care:
Fat, candies, baked goods, refined sugars and flours, alcohol, snack and fast foods.
Examples of this food group include: cookies, chocolates, fried foods, sweet treats, fatty/salty or processed snack foods, cakes, crackers, candy, and potato chips.
Portion sizes of this category:
In order to achieve better health, diabetes care involves consuming the foods in following quantities:
- ½ cup of ice-cream
- 1 small muffin
- 1 small cupcake
- 2 small cookies
Consume the foods based on above mentioned quantities to lower your blood sugar levels and diabetes care.