ഭക്ഷണം കഴിക്കുന്ന സമയം ഇങ്ങനെ ചെയ്താൽ ജീവിതത്തിൽ ഷുഗർ കൂടില്ല ശരീരത്തിലെ കൊഴുപ്പുരുകി തടി കുറയും
A diabetes diagnosis can feel overwhelming, especially when it comes to figuring out meal planning. Going to the supermarket for the first time after being diagnosed can be confusing, but with some preparation and the use of a diabetes meal plan chart, you can still incorporate your favorite foods into your diet.
Healthy eating for diabetes and overall good health is all about balance — finding a variety of healthy foods that you like to eat, and using moderation instead of restriction to include your other favorite foods.
So what does a diabetes diet look like? First, it’s important to understand how carbohydrate, protein, and fat — the three macronutrients in food where calories come from — affect your blood sugar. Balancing these nutrients will not only help stabilize blood sugar levels, but also provide a diet that is heart healthy and help prevent other health issues.
Second, focus on adopting small changes that are maintainable in the long term rather than restrictive eating habits like crash dieting. This includes eating a variety from each food group at recommended portions, spacing meals out evenly during the day, and making simple food swaps while dining out or at home.
Carbohydrate
Carbohydrate occurs in the form of sugars, starches, and cellulose, and comes from a wide variety of sources including fruit, vegetables, and grains to beverages and packaged foods. This is an important energy source for your body and powers cells and tissues in your muscles, brain, and other organs.
Carbohydrate foods include:
Starches such as breads, cereals, grains, rice, starchy vegetables, crackers, beans, peas, and lentils.
Sugars, such as those naturally occurring in fruit, milk, and milk products, as well as processed and refined foods which may contain both natural and added sugars.
When reading food labels to determine the carbohydrate content, focus on the line “Total Carbohydrate.” Many foods have food labels, but for those without a label, such as fresh fruit and vegetables, use a digital app like Calorie King, for a quick reference.
Portion control
The portion size will vary depending on the type of carbohydrate choice, so using carbohydrate counting as a meal planning method — counting carbohydrate foods in 15-gram portions — may help you eat more consistent amounts.
Don’t panic! Your meal plan will include more than 15 grams of carbohydrate at each meal. If you work with a registered dietitian nutritionist, they can help determine your recommended intake based on your weight, age, gender, lifestyle, and health goals. If you’re interested in working with a registered dietitian nutritionist on a customized meal plan, find one near you at eatright.org.
Below are general guidelines for people with newly diagnosed type 2 diabetes to use until you can get an individualized meal plan:
Women: 30-45 grams of carbohydrate at each meal, 15 grams for a snack. (Based on 1,500 calories/day)
Men: 45-60 grams of carbohydrate at each meal, 15-30 grams for a snack. (Based on 1,800 calories/day)
Since carbohydrate foods increase blood sugar, they are also used to treat a low blood sugar or a “hypoglycemic” event. If your blood sugar drops to 70 mg/dl or lower, follow the Rule of 15. Eat or drink a 15-gram carbohydrate serving such as 1/2 cup fruit juice or regular soda, 3 glucose tablets or 3-4 hard candies (not sugar free). Wait 15 minutes and check your blood sugar again. If your blood sugar is still low, eat or drink another 15 grams of carbohydrate. Wait 15 minutes and check your blood sugar again, repeating the treatment again if necessary. If you are due for a meal, eat a balanced meal after treating the low.
Protein
The job of protein is to build and maintain muscle tissue. Protein is a nutrient that can also help you feel full. When it comes to a meal plan for diabetes, protein foods do not typically contain carbohydrate, except for plant-based protein foods such as hummus or refried beans.
It’s a good idea to include protein with your meals and snacks. It can be a cooked food, like grilled chicken, or as simple as a low-fat cheese stick. Adding protein to your meals and snacks can help keep your blood sugar stable.
Portion control
Protein choices are typically measured in 1-ounce portions, which provide 0 grams of carbohydrate, 7 grams of protein, and 2-8 grams of fat based on the item. Working with a registered dietitian nutritionist will help determine your exact protein needs.
