Managing Type 2 Diabetes is going to take a big commitment from you. From meal planning, exercising, taking prescribed medications, and tracking your blood sugars, it’s a lot. Some lifestyle changes could help you manage this condition, lower your blood sugar levels, lose weight, and in some cases reverse or slow the progression of this disease.
When you eat, the carbohydrates in foods directly impact your blood sugar levels. Before you had diabetes, your pancreas would naturally produce insulin which acts as a key to unlock the cells and let the glucose in to be used as energy. Over time the pancreas either does not produce enough insulin, or the cells are resistant to the insulin, or both. The sugar stays in your blood – thus the high blood glucose levels. Diabetes is a progressive disease, so by the time you are diagnosed with diabetes, half of your insulin producing pancreas may already not be functioning optimally.
By eating whole grains and high fiber foods, you can slow the absorption of the glucose which can help control the spikes in blood sugar often seen after meals. Special attention to stay away from simple sugars found in white bread, white rice, white potatoes, sugar and most sweets is recommended. People with diabetes also need to monitor their calories and fat intake as well, as diabetes is a risk factor for heart disease and losing weight if overweight often improves the insulin resistance.
Most foods will fit into a diet for Diabetes, however making healthy choices, planning ahead, exercising, and getting support is important. Here are a few tips to make managing your Type 2 Diabetes easier and more successful:
Eat Breakfast – This will get your metabolism started in the morning and there are many quick and easy options that will start you off to have a great day (see suggestions below).
Plan Your Meals – Are you going to be at work during lunch? If so can you bring food with you so you don’t have to order or go out for lunch? Are you travelling for a business trip or pleasure? If so, what are the options where you are going? Are you going to your favorite restaurant this weekend? Think ahead to see what you can order that will be tasty and nutritious?
Planning and Shopping – Consider your grocery list as your guide. There can be a staple of foods you get each week; fresh fruits and vegetables, low fat or non fat dairy products, lean meats, legumes, whole grains and cereals, nuts and seeds. Go light on the processed food – or better yet – don’t bring processed food into the house. And stay away from Sugar Sweetened Beverages.
Exercise – Speak with your doctor to make sure you are allowed to exercise, then get going. Walk each morning with your dog or a friend, take a bike ride on the weekends, find a local indoor pool and swim some laps, or find a fun club or class like yoga, zumba, or body shaping. Aim for 150 minutes of physical activity a week.
Counting Carbohydrates – Each person may have a different level of carbohydrates allowed at each meal based on their age, weight, activity level and medications. Carbohydrates s are found in bread, rice, pasta, crackers, cereal, fruit, fruit juice, dairy products, beans, soy products, starchy vegetables (corn, potatoes), and processed foods like candy, cake, cookies, chips, sodas and juice or sweetened drinks. Speak with a Registered Dietitian to help formulate a plan that best meets your nutritional need to maintain weight or lose weight if needed.
Here are some Breakfast Suggestions:
(from Diabetic Living On Line)
Asparagus-Cheese Omelet
MAKES: 1 serving
CARB GRAMS PER SERVING: 4
Nutrition Facts per Serving:
· Servings Per Recipe: 1
· Calories: 116
· Protein(gm): 15
· Carbohydrate(gm): 4
· Fat, total(gm): 5
· Cholesterol(mg): 10
· Saturated fat(gm): 1
· Monounsaturated fat(gm): 2
· Dietary Fiber, total(gm): 1
· Sugar, total(gm): 3
· Vitamin A(IU): 826
· Vitamin C(mg): 16
· Thiamin(mg): 0
· Riboflavin(mg): 1
· Niacin(mg): 1
· Pyridoxine (Vit. B6)(mg): 0
· Folate(µg): 36
· Cobalamin (Vit. B12)(µg): 0
· Sodium(mg): 427
· Potassium(mg): 288
· Calcium(DV %): 81
· Iron(DV %): 1
Diabetic Exchanges
· Vegetables(d.e): 1
· Lean Meat(d.e): 2
· Fat(d.e): 1
· Nonstick cooking spray
· 3 - 5 thin spears asparagus
· 3 egg whites, or 2 egg whites and 1 whole egg, or 1/2 cup refrigerated or frozen egg product, thawed
· 1/8 teaspoon freshly ground black pepper
· 1/2 teaspoon olive oil
· 1 ounce desired flavor individually foil-wrapped spreadable cheese wedge, cut up
· 1 teaspoon snipped fresh parsley or basil
1. Lightly coat an unheated large nonstick skillet with cooking spray. Add asparagus to skillet and pan-roast over medium-high heat for 7 minutes or until browned and crisp-tender, turning occasionally. Set aside.
2. In a medium bowl combine egg whites and pepper. Using a fork, beat until combined but not frothy. In an 8-inch nonstick skillet heat oil over medium-high heat. Add egg whites to skillet. Reduce heat to medium. As eggs start to set, use a heatproof silicone spatula to gently lift edges of set egg white, tilting pan to allow liquid egg white to run under set egg. Continue until egg is set but still shiny.
3. Arrange the asparagus spears on half of the eggs in skillet. Top evenly with cheese. Fold the unfilled half of the eggs over the asparagus and cheese. Gently slide the omelet out of the skillet onto a serving plate. Sprinkle omelet with red sweet pepper slivers and parsley. Makes 1 (1 omelet) serving.
Variation
· Salmon-Dill Omelet: Prepare omelet as directed, except omit the asparagus, cheese, parsley, and red sweet pepper. Fill omelet with 3/4 ounce smoked salmon (lox-style) and 2 teaspoons finely chopped red onion. Top with 1 tablespoon plain nonfat yogurt and 1/2 teaspoon snipped fresh dill. Or, if desired, omit the fresh dill and stir a dash of dried dillweed into the yogurt and then spoon on top of the omelet.
Per Serving: 104 cal., 3 g total fat (1 g sat. fat), 5 mg chol., 602 mg sodium, 3 g carb., 0 g fiber, 16 g protein.
Exchanges: 2 Lean Meat, 0.5 Fat. Carb choices: 0.
Per Serving: 104 cal., 3 g total fat (1 g sat. fat), 5 mg chol., 602 mg sodium, 3 g carb., 0 g fiber, 16 g protein.
Exchanges: 2 Lean Meat, 0.5 Fat. Carb choices: 0.
Pumpkin Pie Hot Cereal
MAKES: 1 servings
CARB GRAMS PER SERVING: 28
Nutrition Facts per Serving:
· Servings Per Recipe: 1
· Calories: 144
· Protein(gm): 5
· Carbohydrate(gm): 28
· Fat, total(gm): 2
· Monounsaturated fat(gm): 1
· Polyunsaturated fat(gm): 1
· Dietary Fiber, total(gm): 2
· Sugar, total(gm): 13
· Thiamin(mg): 0
· Riboflavin(mg): 0
· Niacin(mg): 0
· Folate(µg): 8
· Sodium(mg): 51
· Potassium(mg): 83
· Calcium(DV %): 61
· Iron(DV %): 1
Diabetic Exchanges
· Starch(d.e): 1
· Other Carb(d.e): 1
· 1/2 cup hot cooked cereal (such as oatmeal)
· 2 tablespoons vanilla yogurt sweetened with artificial sweetener
· 1/8 teaspoon pumpkin pie spice
1. Place cereal in a serving bowl. Top with yogurt and pumpkin butter. Sprinkle with pumpkin pie spice. Makes 1 serving.
Zucchini-Chocolate Chip Scones
MAKES: 12 servings
SERVING SIZE: 1 scone
CARB GRAMS PER SERVING: 30
Nutrition Facts per Serving:
· Servings Per Recipe: 12
· Calories: 202
· Protein(gm): 5
· Carbohydrate(gm): 30
· Fat, total(gm): 7
· Cholesterol(mg): 11
· Saturated fat(gm): 4
· Monounsaturated fat(gm): 1
· Dietary Fiber, total(gm): 2
· Sugar, total(gm): 9
· Vitamin A(IU): 243
· Vitamin C(mg): 2
· Thiamin(mg): 0
· Riboflavin(mg): 0
· Niacin(mg): 2
· Pyridoxine (Vit. B6)(mg): 0
· Folate(µg): 48
· Cobalamin (Vit. B12)(µg): 0
· Sodium(mg): 179
· Potassium(mg): 113
· Calcium(DV %): 71
· Iron(DV %): 2
Diabetic Exchanges
· Starch(d.e): 1
· Other Carb(d.e): 1
· Fat(d.e): 2
· 1 1/2 cups all-purpose flour
· 3 tablespoons sugar*
· 1 1/2 teaspoons baking powder
· 1/2 teaspoon ground cinnamon
· 1/4 teaspoon ground nutmeg
· 1/4 teaspoon salt
· 1/4 cup butter, cut up
· 1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten
· 1/2 cup buttermilk or fat-free sour milk**
· 1 cup shredded zucchini
· 1/2 cup miniature semisweet chocolate pieces
1. Preheat oven to 400 degrees F. In a large bowl stir together all-purpose flour, whole wheat flour, sugar, baking powder, cinnamon, nutmeg, baking soda, and salt. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. Make a well in center of the flour mixture.
2. In small bowl combine egg and buttermilk; stir in zucchini and chocolate pieces. Add the buttermilk mixture all at once to the flour mixture. Using a fork, stir just until moistened.
3. Turn dough out onto a lightly floured surface. Knead dough by folding and gently pressing it for 10 to 12 strokes or until nearly smooth. Pat or lightly roll dough into an 8-inch circle. Cut dough circle into 12 wedges.
4. Place dough wedges 2 inches apart on an ungreased baking sheet. Bake for 13 to 15 minutes or until edges are light brown. Remove scones from baking sheet; serve warm. Makes 12 (1 scone each) servings.
Tip
· **Test Kitchen Tip: To make 1/2 cup fat-free sour milk, place 1-1/2 teaspoons lemon juice or vinegar in a glass measuring cup. Add enough fat-free milk to make 1/2 cup total liquid; stir. Let the mixture stand for 5 minutes before using.
Tip
· *Sugar Substitute: Choose Splenda Sugar Blend for Baking. Follow package directions to use product amount equivalent to 3 tablespoons sugar.
Per Serving with Substitute: Same as above, except: 197 cal., 29 g carb.
Per Serving with Substitute: Same as above, except: 197 cal., 29 g carb.
Carena Lowenthal Nutrition 365 LLC
224
Fifth Avenue
, Floor 3, New York , NY 10001
917-882-5033
www.carenalowenthal.com
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