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It can be argued that half the battle with maintaining diabetes is watching what you eat. This, of course, is easier said than done. Like any habit that one develops, healthy eating will take place a little at a time. This is especially true if a person is the kind that has been used to eating whatever they like.
Let’s Get Started
So, let’s break it down into small action steps. Where does one start first? First, any diabetic would want to consult with their medical team and get direction from them. Just because two people are diabetics does not mean their meal plan is the same. One may need to eat more carbs due to low blood sugar levels while the other will have to cut carbs down due to skyrocketing blood sugar levels.
After the patient has met with her medical team and now has a definite plan, it is okay to proceed with the necessary changes. If you try to make too many changes all at once, you know what’s going to happen? Frustration. So start small. Why not cut back on portions? At this point, you’re not changing what you eat, but how much you eat. The American Diabetes Association (ADA) encourages people to actually draw a line midway their plate – making 2 halves. Next, draw a line down the middle of one of the halves. In the large section, put non-starchy veggies like: spinach, green beans, carrots, tomatoes, cucumbers, okra, and mushrooms. In one of the smaller sections put starchy foods like: pasta, grits, oatmeal, tortillas, cooked beans, or black-eyed peas. Lastly, in the other small section put meat.
Can I Eat Out?
The answer is YES! It just takes planning. Many restaurants are changing their menus because they now realize that customers want a healthier selection. So, it may be easier now for those with diet challenges to choose more wisely in your area.
The ADA gives several good points on how to order. For example, if you don’t exactly know how something is cooked or have other questions about a dish – just ask. Try to eat the same size portion that you would if you were at home. If the portion served is very large, share it with someone or take a doggy bag out. Eat slowly, order your meal plain with sauces and fixins’ on the side, ask if it would be possible for your meal to be cooked a special way, mix and match items on the menu, limit alcohol and ask for substitutes were other excellent suggestions listed.
Even with fast food restaurants, meals can be calorie conscious. Remember to eat in moderate amounts, warns the ADA. That means no ‘biggie’ this or ‘super-size’ that. Choose grilled chicken sandwiches instead of the regular beef sandwiches. The same rule applies for tacos – chicken instead of beef. Watch out for high-fat toppings like regular dressings, bacon bits, and cheeses. Like pizza? Then order thin crust veggie and stick to one or two slices.
Keep making choices like the above. It’s hard at first, but like they say, after 21 days, anything becomes a habit. For most, a good diet, moderate exercise and/or meds are all that’s needed to maintain good sugar levels. Truth be told, I hate the world diet. I use it for lack of a better one because we all know that it’s really a lifestyle change - one that’s truly worth it.
Here’s to good eatin’!
Also, for a bit of light reading about the struggles of diet, please read the following:
http://www.associatedcontent.com/article/2057637/good_diet_gone_bad.html...
And for empowering poetry about women, please click the following link:
www.blurb.com/my/book/detail/623276
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