For diabetics, weight management is not a choice but a necessity. Maintaining a healthy weight is essential to maintain healthy blood sugar levels. With proper monitoring and medication, diabetics can eat basically any food, while meals are cooked properly and together with regular exercise
One of the main issues to master in meal planning is portion control. The sections usually eaten today is much larger than necessary. Having small portions split up during the day can help to maintain steady blood sugar levels and keep your metabolism working steadily all day.
As a general rule, parts be the size of your fist. Plan meals with small portions of different food groups — for example, a small chicken breast, a scoop of rice and a salad.
Coming up with the week’s meals in advance is time consuming, but helps tremendously with weight control. Plan meals and snacks ahead of time and go shopping once a week to remove impulse purchases.
Carbohydrates can be dangerous for both diabetics and those trying to control their weight. Carbohydrates are converted into sugar, which affects blood sugar. Complex carbohydrates come from foods that can be broken down into nutrients, such as rice, whole grains and fruits. Simple carbohydrates are more harmful. Sweets and soft drinks contain carbohydrates, but can not be broken down into useful nutrients. When planning meals, keep carbohydrates to a minimum — less than 50 percent of your diet. This means not to overload the meat and eliminating carbohydrates all together. Instead, try to take a small portion of carbohydrates in each meal. This will provide a hearty meal with fewer calories.
Buy frozen or cooked foods can help with meal planning, but be sure to watch out for sodium, commonly used in high levels in order to preserve canned and prepared foods. Sodium is associated with problems such as high blood pressure, which is especially dangerous for diabetics. If you buy canned vegetables, rinse them with water before use to reduce sodium content.
Snacks are important in meal plans. Eating smaller meals two or three times a day is an unrealistic expectation for most people and can lead to overeating when it finally time for dinner. Instead of snacking on chips or cookies, eat vegetables or fruit with cheese or peanut butter. These snacks provide protein without a lot of extra fat. Cookies can make great snacks, but make sure that sodium content is low.
Many diabetics turn to sugar-free food to satisfy cravings for sweets, but this may not be wise. Sugar-free foods contain sweeteners, many of which are artificial and are generally bad for you — some are linked to cancer. Every person is different, but for many diabetics have candy simply means to have a cookie instead of three, or take a smaller slice of cake. Popsicles with real fruit and frozen yogurt are also healthy ways to get sweet foods without artificial ingredients.