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Nutrition Tips

(Meal Plan)

Timing meals to keep blood sugar levels balanced is no small task. Check out these tips to make your life easier.

Learn the Key to
Healthy Eating.

Knowing what to eat can be confusing.
Everywhere you turn, there is news about what is or isn’t good for you. But a few basic tips have withstood the test of time. Regardless of what cuisine you prefer, here’s what all healthy eating plans have in common. They include:

Fruits and
vegetables

Lean meats and
plant-based sources
of protein

Less added
sugar

Less processed
foods

Learn the Key to Healthy Eating.

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn’t good for you. But a few basic tips have withstood the test of time. Regardless of what cuisine you prefer, here’s what all healthy eating plans have in common. They include:

Fruits and
vegetables

Lean meats and
plant-based sources
of protein

Less added
sugar

Less processed
foods

Choose the right
fats–in moderation

Foods like packaged (store bought) snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol.
Fresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease. Nuts, avocados, and plant-based oils (like olive, peanut and safflower oils to name a few) provide you with healthy fats.

Choose the
right
fats–in
moderation

Foods like packaged (store bought) snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol.
Fresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease. Nuts, avocados, and plant-based oils (like olive, peanut and safflower oils to name a few) provide you with healthy fats.

Include those
omega-3s

Foods high in omega-3 fats are especially beneficial for your heart health and include “fatty” fish like salmon, albacore tuna, herring, rainbow trout, mackerel, and sardines.

Include Those
Omega-3s

Foods high in omega-3 fats are especially beneficial for your heart health and include “fatty” fish like salmon, albacore tuna, herring, rainbow trout, mackerel, and sardines.

Choose a Healthy Cooking Method

You can cut down on the calories and unhealthy fats in your meals by broiling, baking, roasting, steaming, or grilling foods. When you fry foods, it increases the unhealthy fat and overall calorie content.

Homemade and fresh is best

Preparing foods at home gives you more control over what you are eating. Restaurant foods are almost always larger portions with more fat, sugar, and salt added to them.

Homemade and fresh is best

Preparing foods at home gives you more control over what you are eating. Restaurant foods are almost always larger portions with more fat, sugar, and salt added to them.

More flavor with less fat, sugar and salt

Try using herbs and spices for flavor instead of salt, butter, lard, or other unhealthy fats. Here are a few ideas to add flavor to your food:

  • Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.
  • Try a salt-free herbs and spices. Fresh herbs are also a great choice.
  • Onion and garlic add lots of flavor without the bad stuff.

 

Trim the fat

Cut away visible fat from meat and poultry. Choose cuts of meat that are lean and peel the skin off poultry before you eat it.

More flavor with less fat, sugar and salt

Try using herbs and spices for flavor instead of salt, butter, lard, or other unhealthy fats. Here are a few ideas to add flavor to your food:

  • Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.
  • Try a salt-free herbs and spices. Fresh herbs are also a great choice.
  • Onion and garlic add lots of flavor without the bad stuff.

Trim the fat

Cut away visible fat from meat and poultry. Choose cuts of meat that are lean and peel the skin off poultry before you eat it.

Diabetes Best Food

The list below includes food rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.

Beans

Kidney, pinto, navy, or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too.
Beans do contain carbohydrates, but ½ cup also provides as much protein as 30 gm of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.

Dark green leafy vegetables

Spinach, collards, and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E, and K, iron, calcium and potassium. These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews.

Fish high in omega-3 fatty acids

Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as “fatty fish.” Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, trout, and albacore tuna. Choose fish that is broiled, baked or grilled to avoid the carbohydrate and extra calories that would be in fish that is breaded and fried.

Sweet potatoes

A starchy vegetable packed full of vitamin A and fiber. They are also a good source of vitamin C and potassium.
Craving something sweet? Try a sweet potato in place of a regular potato and sprinkle cinnamon on top.

Tomatoes

The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.

Citrus fruit

Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium.

Nuts

30 gm of nuts can go a long way in getting key healthy fats along with helping you to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.

Milk and yogurt

You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many milk and yogurt products are a fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Milk and yogurt do contain carbohydrate that will be a factor in meal planning when you have diabetes. Look for yogurt products that are lower in fat and added sugar

Whole grains

It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley.

Using Insulin Pump

If you are using an insulin pump you do not have to worry about calculating your carbs, Insulin pump therapy is the best way to restore the body’s physiological insulin profile.

A short acting insulin is given by a subcutaneous cannula into the anterior abdominal wall and a continuous infusion is provided over a 24-hour period with variations of the infusion depending on carbohydrate intake.

Using
Insulin
Pump

If you are using an insulin pump you do not have to worry about calculating your carbs, Insulin pump therapy is the best way to restore the body’s physiological insulin profile.

A short acting insulin is given by a subcutaneous cannula into the anterior abdominal wall and a continuous infusion is provided over a 24-hour period with variations of the infusion depending on carbohydrate intake.

Using Insulin Pump

If you are using an insulin pump you do not have to worry about calculating your carbs, Insulin pump therapy is the best way to restore the body’s physiological insulin profile.

A short acting insulin is given by a subcutaneous cannula into the anterior abdominal wall and a continuous infusion is provided over a 24-hour period with variations of the infusion depending on carbohydrate intake.

Carbohydrate Calculator

Calculations and types of food all in the pdf link below:

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