Feeling Better Through Smart Choices
Diabetes is a tricky disease, but your diet is one area where you have a lot of control. Try these simple tips for healthier eating:
- Reduce portion sizes. Read food labels, and pay attention to the serving size. All the other numbers on the label are referring to the serving size listed. Use measuring cups and spoons to get the servings right.
- Learn the standards. Three ounces of meat is the size of a deck of cards, one ounce is the size of a matchbook, and one cup of potatoes, rice, or pasta looks like a tennis ball.
- Meet yourself half-way. Decrease your portion sizes by half. For example, if you are used to eating a whole sub sandwich at lunch, just eat half and supplement your meal with raw veggies and finish with some fresh fruit. Then wait to see if you are still hungry.
- Eat 3 meals daily, 4–5 hours apart. Try to eat meals at about the same time each day, and avoid skipping meals.
- Select more high-fiber foods. Eat the recommended amount, 25–30 grams of fiber per day.
- Keep carbohydrate intake consistent at each meal. Make a meal plan that spreads carbohydrate foods throughout the day. Learn to count carbohydrates
- Select more low-fat foods. Select lean meats and low-fat dairy products. Avoid fried foods. Choose low-fat rather than unhealthy fats.
- Ask for a doggie bag. When dining out, ask for a take-home container with your order. Put some of your food in the box as soon as it’s served.
Get Help With Nutrition
ThedaCare’s Diabetes Education Program offers diet and exercise coaching from trained professionals. Learn more about the program, and find out how classes and support groups can help you make healthier eating choices.