When you have Diabetes, are at risk of developing Diabetes, or trying to manage your weight, eating excess of even healthy foods can be just as bad. For example, eating 6 slices of whole wheat bread at one meal will raise your blood sugar more than desired and can contribute to weight gain.
Eat smaller servings at meals and aim for at least 3 meals a day. Some people may need to snack between meals. This does not mean increasing your food intake, but rather breaking up your daily allowance into smaller meals.
Do not skip meals. This may result in you eating more at your next meal, resulting in larger blood sugar fluctuations and weight gain.
Drink water, low fat milk or unsweetened plant-based soy or almond, instead of sugary drinks. Sugar adds to your energy intake and is changed to glucose by your body as do other carbohydrates. Save your calories for nutrient-rich foods like fresh fruit, vegetables, whole grains and root vegetables (provision).
- Add more green and yellow vegetables and fresh fruit to your diet and reduce the portions of starchy foods on your plate.
- Limit fruit juices. They will affect your blood sugar faster than fresh fruit and many have added sugar.
- Eat more home-cooked meals. This allows you control over what goes into your food and body.
- Limit fatty foods. Use more fish, chicken and turkey instead of red meats. Trim excess fat and skin before cooking and bake, steam and grill more than fry.
- Try having a meatless meal at least one day a week, such as pea soup without meat or stewed lentils to replace meat.
Most women should limit their intake of carbohydrate foods to 3 to 4 per meal, and men 4 to 5 per meal. Here are some measurements that count as one carbohydrate, based on guidelines for the Caribbean:
- 2 cups of raw vegetables, or 1 cup cooked vegetables, or 1 ½ cup of vegetable juice
- Fruits: 1 small or medium-size fruit (such as 1 small banana or 1 medium orange), 1/2 cup of a canned or chopped fruit (1/2 cup paw paw), or ½ cup of fruit juice
- Bread and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/3 cup of cooked rice, pasta, or cereal (cornmeal porridge); 1/2 cup of cooked dried beans, lentils, or dried peas.
- Dairy: 1 cup of skim, low-fat milk or soy milk
Sample breakfast with 3 CARBS
- 1 slice whole-wheat toast (1 carb. choice)
- 1 cup low fat milk (1 carb. choice)
- 1 small orange (1 carb. choice)
- 1 egg (1 meat)
- 1 teaspoon oil or soft margarine (1 fat choice)
Sample breakfast with 4 CARBS
- 2 slices whole-wheat toast (2 carbs.)
- 1 cup low fat milk (1 carb. choice)
- 1 small orange (1 carb. choice)
- 1 egg (1 meat)
- 1 teaspoon oil or soft margarine (1 fat choice)
GFNC