Plan Your Meals for diabetes

There’s no such thing as a “diabetic diet.”

Still, you may be confused about what to eat. Here’s the low-down on some things that might be confusing:

• Carbohydrates. Some meal plans want you to count grams of carbohydrates (sugar and starch). Your dietitian can help you learn to count carbohydrates.
  
• Sugar. Most experts say small amounts of sugar are fine, as long as they are part of your meal plan. Sugar is just one type of carbohydrate.
  
• Alcohol. Discuss the use of alcohol with your doctor. Many people with diabetes can have an alcoholic drink now and then—as long as you account for it in your food plan. Be sure to drink alcohol only with food.
  
• Artificial sweeteners. These can replace sugar, but beware of high-calorie, processed foods made with sugar substitutes. Foods that claim to be “sugar-free” or have “no sugar added” may have a lot of carbohydrates. So, read food labels carefully.
  

Tips for planning healthy meals

• Make sure your dietitian knows which foods you like to eat when making your meal plan. If the plan includes foods that you dislike, or if something you love is left out, you’re less likely to stick with it.
  
• Eat a variety of foods. A plateful of different-colored foods will help you get items from all the food groups. Include high-fiber choices, such as fruits, vegetables, and whole grains.
  
• Limit your salt, which can affect blood pressure. Avoid packaged snack foods. Replace table salt with other spices.
  
• Read food labels, so you know what you’re really eating.
  
• Avoid saturated fats, like butter, fatty meats, and cheese. These boost “bad” (LDL) cholesterol. Instead, look for good fats, like omega-3 fats in fish and oils made from plants.
  
• Eat fiber. Good sources are whole wheat breads, high-fiber cereals, vegetables, and fiber supplements. Foods with fiber may help you manage your blood sugar level.
  
• Watch portions. Eat only the amount of food in your meal plan. Eat about the same amount of food each day.
  
• Eat meals about every four to five hours. Do not skip meals.
  
• Eat meals and snacks at regular times every day. If you take a diabetes medicine, eat your meals and take your medicine about the same time each day.
  

Eating healthy on the run

Your life is probably hectic. That can mean dining out a lot. Here are some tips that can help you eat healthier on the run:

• Avoid items called “jumbo,” “giant,” “deluxe,” or “super-sized.” They tend to have more calories.
  
• Choose grilled or broiled sandwiches with lean meats, like turkey or chicken. Avoid creamy toppings, like mayonnaise. Add flavor with lettuce, tomato, and onion.
  
• A salad can be a good choice. But, watch out for high-fat toppings, like dressings, bacon bits, cheeses, and croutons.
  
• Stick to soft tacos and other non-fried foods when you eat Mexican foods. Choose chicken over beef. Pile on lettuce, tomatoes, and salsa. Go easy on cheese, sour cream, and refried beans.
  
• Choose thin-crust pizza with vegetable toppings. Limit yourself to one or two slices. Leave off the meat and extra cheese, which add calories, fat, and sodium.