•  
 

EATING HEALTHY

 

Disclaimer - This content has been created for information purposes only, please consult your doctor before taking any decision on diabetes management. Although great care has been taken in compiling and checking the information, Johnson and Johnson Ltd., and its associates shall not be responsible, or in any way liable for any errors, omissions or inaccuracies in this publication whether arising from negligence or otherwise however, or for any consequence arising there from.

Food is one of the key factors that directly impact your blood glucose levels-and also the one whose control lies in your hand.

Let's see how the food affects your blood glucose levels.

Diabetes management plan

Foods containing carbohydrates have the greatest effect on your blood glucose levels. Carbohydrates are found in starchy foods (like bread, cereals, peas, potatoes, corn, rice, pasta) and in fruit, milk, yogurt, and sweets.

Practical tip!

Checking your blood glucose before & 2 hours after a meal is the best way to know if you’re having the right kind of carbohydrate.

You can take good care of yourself and your diabetes by learning

  • What to eat i.e. making healthy food choices
  • How much to eat i.e. exercising portion control
  • When to eat i.e. maintaining proper eating schedule

Create your plate

A good place to get started with making healthy food choices is to learn and use the plate method.

Diabetes management plan

Follow the below steps to get started:

1. Divide your dinner plate in to two equal halves. Then on one side, cut it again so you will have 3 sections on your plate. (as shown in the figure above)

2. Fill the largest section with non-starchy vegetables such as:

  • Spinach, carrots, lettuce, cucumber, cabbage, green peas, broccoli, cauliflower, tomatoes, onion, cucumber, beetroot, okra, mushrooms, bell peppers, turnip

3. Limit starchy foods to 1/4th of your plate. These foods includes:

  • Whole grain cereals like flour from whole grain, unpolished or brown rice
  • Whole grain pulses (whole bengal gram dal, black gram dal, black gram dal) or other pulse (dal) and millets (jowar, bajra) etc.
  • Cooked cereal such as oatmeal, whole wheat pasta, tortillas
  • Cooked beans and peas, such as pinto beans or black-eyed peas
  • Potatoes, green peas, corn, lima beans, sweet potatoes
  • Low-fat crackers and snack chips and fat-free popcorn

4. Limit the protein to the other 1/4th section of your plate.

  • Poultry without the skin
  • Fish such as tuna, salmon, mackerel
  • Other seafood such as shrimp, clams, oysters, crab or mussels
  • Lean cuts of beef and pork such as sirloin or pork loin
  • Tofu, eggs
  • Low fat dairy products like cheese, cottage cheese, yoghurt

5. Add a glass (200 ml) of non-fat or low-fat milk. If you don't drink milk, you can add another small serving of carb such as a small cup (150 ml.) container of light yogurt

6. Add 1 portion of fruit (preferably whole, fresh fruit) or a 1/2 cup fruit salad and you have your meal planned.

Disclaimer - The aforesaid tips are general in nature. Please consult your doctor to design a meal suitable to your requirements.

Using handy guide for portion control

You can Use this handy guide for estimating portion size, while planning your meal.

Handy portion guide

Maintaining your regular eating schedule

For people with diabetes (especially people on certain diabetes medicines), it is important to follow a regular schedule for meals and snacks.

Generally, people with diabetes are recommended to have three meals and a snack or two every day at about the same times. Ask your doctor/ dietician to help you choose & plan an appropriate meal plan.

Eating Schedule