Diabetic Diet

5 Ways to Manage your Diet for Diabetes

Since my diagnosis with juvenile diabetes, my own diet has changed dramatically. I do maintain my weight with a great diet …

Since my diagnosis with diabetes at the age of eleven, my own diet has changed dramatically. I maintain my current healthy weight with a great diet/eating plan. If you do plan on losing more than about a stone in weight then I would visit your doctor for more tips on how to do this without risk.

I’ve had diabetes for seven years now, but to tell you that how I maintain weight is perfect would be totally wrong of me. However, I can advise you to follow my steps because I know what works and what doesn’t. Before I really begin I must also say that I have been brought up by great parents who taught me to eat everything, and so I do! If there is something that you don’t like, there are loads of other diabetic recipes and ideas that you will eat and appreciate.

I am a university student and I like to buy fresh and organic produce from where I live. I believe that this is important because it can be the most good for your body and contain more nutrients and vitamins than most supermarket produce. I like to source food from my fortnightly farmers market in town, which sells amazing meat and dairy produce and fresh in season fruit and vegetables. This is another important thing to remember, that eating fruit and vegetables in their season means that they will taste better as well as doing you good. I have a lot of influence from Western European cuisine (mainly France and Italy) as you will tell, but I do not profess to be a chef and everything is easy to make and very convenient.

I have read countless diet books and diabetic recipe/diet books, and I came to a conclusion that I think really works. I fused all the good things from the diets (but not from every diet) and sort of put together my own one. I call this my Juvenile Diabetes Healthy Diet!

Over 500 Tasty Diabetic Recipes, sure to please your taste buds and satisfy your diet restrictions!

The “rules” that I would lay down are as follows:

1. Cut back on snacks and then change the type of snacks you eat.
Certainly my biggest downfall although it wasn’t really apparent to me. When I first started at University, I had little or no routine which meant that filling my day was difficult and popping into the kitchen for a snack, no matter how healthy it felt, was a regular occurence. This is one of the hardest things to do for some people, but establishing a great routine is essential to great diabetes care. The types of snacks to be eating are unsalted nuts, dried unsweetened fruit, fresh fruit, fresh vegetables (I love fresh red pepper and cucumber), dark chocolate (richer and nicer and you only want 2 squares usually).

2. Cut back on white flour and embrace wholemeal carbs.
This is the most essential part of your diet, and the thing that can show the biggest increase in loss of weight. Some diets in fact jsut focus on this point, and are very successful. Wholemeal (especially stoneground wholemeal) is so good for you and has so much more flavour in it that switching is much easier than you think. Most people are really surprised at the ranges you can get in you supermarket, again remember that the bread that is best for you is the one that is freshest with least perservatives or added ingredients. Also, brown or basmati rice is great with a lovely nutty texture. Wholemeal pasta is great and for your potatoes I would totally recommend the smaller new potatoes.

3. Stop drinking cocktails, start drinking wine.
Cocktails are full of sugar, colourants and preservatives. As a student I have had loads of practice at going out and not drinking cocktails, so my drink of choice is Malibu and Diet Coke if I feel I have to drink something and I make it last all night. I can then top up with Diet Coke (which has almost no sugar in it) and it looks as though I am drinking Malibu, who is to know. If you are out at a restaurant, red wine is much better than anything else you can order, (except water of course!) and it has been proven that the anti-oxidants in red wine are great for keeping a healthy heart. The recommended amount is one glass a day with your evening meal.

4. Start cooking more fruit and vegetables.
Fresh fruit and vegetables are a great way to get all the vitamins and minerals you need. And there are so many different ways in which to cook vegetables, but I find that raw is the best followed closely by steamed. Both of these ways preserve all their natural goodness as well. I will follow this post with another diabetes recipes post.

5. Drink more water.
I know you have heard people say this many times before, but the benefits of drinking more water are endless. A few tips on how to get more water into your day are firstly to put bottles of water at all the places you go in the house or work. So keep one in your desk, on your desk, a glass in the kitchen, the bedroom, the sitting room, etc. Try and drink all these glasses up and you will be well on your way to 8 glasses a day. The trick is to add a glass every few days or so, if you try to drink all that water in one go you won’t be so inclined to drink 8 glasses again, trust me! Have a go, it’s amazing how great you will feel.

This article was submitted by Alissa Carter, she is also owner & creator of the Prom dresses website.

Nutrition Guide for People with Diabetes

Nutritional Needs of Individuals and Families Across the Lifespan.

What to Eat and Not to Eat if You Have Diabetes

Diabetes is a condition that is permanently experienced by the person afflicted with it. If you have been diagnosed with diabetes, do not lose hope as there are ways to cope with your disease. You can even control the symptoms of your disease and improve your overall well-being if you know how to do so. In relation to this, it is very important for you to know what to eat and not to eat if you have diabetes.

The ballooning number of people that are diagnosed with diabetes each year have become very alarming so before this condition afflicts any more people, we should take a close look at our diet. For those who suffer with diabetes, a diet that is high in fiber but low in fat should be followed. Staying away from saturated fat and sugar should also be done.

Diabetics are required to have a fiber intake and one of the best fiber-rich foods include fruits and vegetables. Fruits have carbohydrates and natural sugars which have to be taken in moderation. Two to four servings of fruit every day is needed for a diabetic diet.

Vegetables should be included in a diabetic diet and must be served three to five times a day. Vegetables that are perfect for diabetic people include carrots, tomatoes, cabbage, spinach, cucumbers, broccoli and lettuce.

Since carbohydrates are very important in a person’s diet, it follows that a person afflicted with diabetes has to have some in his diet as well. Carbohydrates are important because it is a good source of energy, vitamins, and minerals. It even has the necessary fiber that maintains blood sugar levels. Whole grain products are recommended for diabetics since it takes a longer time for the body to break it down thus keeping the body from releasing unpredictable amount of sugar. Best sources of carbohydrates include beans, oats, barley, corn, potatoes and pasta.

Dairy products such as milk and cheese must be limited since they are very rich in carbohydrates. If you are a lover of dairy products, then you might consider going low-fat and unsweetened as you need two to three servings of dairy products per day.

Protein should also be included in your diet albeit only having to consume six ounces a day spread over three meals. Best sources of proteins include fish, beans, nuts, and poultry.

Though fats and sweets are necessary for our body to function at its optimum, it has to be taken in moderation and must be strictly under control.

Knowing these what’s and whatnot’s will help you control your diabetes and will help you eat a balanced diet. With the type of food we have today, it can be said that only 20% of the necessary nutrients is given to our body, which is why a lot of people are suffering from conditions like obesity and diabetes. With a proper diet, you will be able to control the symptoms associated with diabetes. It is very important to maintain this so that the body’s glucose levels are held at a safe and normal state.

Spanish Omelet with Roasted Peppers and Spinach

If you’re on a low-carb diet, you really can’t go wrong with eggs. They’re one of the most affordable, nutrient dense sources of high quality protein. This “omelet” is more like a frittata and can be served as a first course at a dinner party, or cut into larger pieces as an entree.

• 3 Tbs. extra-virgin olive oil
• 3 cloves of garlic, minced
• 1/2 yellow onion, finely chopped
• 1 3/4 lbs. red potatoes, unpeeled and cut into 1/2″ cubes
• Salt and freshly ground black pepper, to taste
• 1 1/2 packed cups of washed and dried spinach
• 1 cup thinly sliced roasted red peppers
• 8 eggs, lightly beaten

Heat 2 Tbs. of oil in your cast iron skillet over medium high heat. Add the garlic and onions and cook for about 2 minutes. Add the potatoes, salt and pepper and stir well. Cover and cook for about 15 minutes, until potatoes are tender. Transfer to a large bowl, add the spinach and toss well. Let cool 10 minutes.

Meanwhile, wipe the skillet clean. Stir peppers and eggs into the potatoes. Heat another 1/2 Tbs. of oil over medium heat. Transfer mixture to the skillet and cook, running your spatula around the edges and gently shaking occasionally to prevent sticking. Cook until ends are set and the bottom is brown, about 12 minutes.

Carefully invert the omelet onto a large plate. Heat the remaining oil in the skillet and slide the omelet back in- cooked side up. Cook for about 5 minutes, until golden brown. Transfer back to the plate and let cool, 10 minutes. Slice into wedges and serve.

Servings: 12 appetizer servings, 6 entree servings
Carbohydrates per serving: 17g per entree, 8g per appetizer

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