Choices, Lesson 4

Each diabetic will have to find out how different foods affect his/her sugar levels. No two diabetics are alike, even in the way food effects them. This can be very difficult and may take some time to learn. It it may take even more time to adjust to a new way of eating. Your choices in food have a lot to do with controlling your diabetes.

Learn to make wise choices.

• Instead of chicken, turkey, ham, and tuna salad sandwiches, which are loaded with calories, choose broiled, grilled, or baked options.


• Get a small hamburger rather than a super-sized one. You might want to eat the hamburger without the bread or with half the bread. 


• Have toast instead of biscuits and gravy.


• Chose frozen yogurt over ice cream.


• A baked potato has less fat and more nutrition than French fries.


• Use lo fat or no fat products (don't add fat to foods).


• Use low sugar, no sugar, or artificial sweetener (do not add sugar to foods.) Artificial sweeteners are better for you than multiple diabetic complications.


• Get skim, 1% or 2% milk instead of whole milk.


• Either don't add salt to foods, or add very little.


• Drink at least six to eight eight-ounce glasses of water daily instead of regular soda, juices, and other drinks. You can drink some diet-soda occasionally.


• Choose whole grain options for breads, cereal, pastas, and rice.


• Eat more oatmeal, bran foods, and millets.


• Consume more fruits and vegetables, raw and plain, without cheese and/or sauces on them.


• Limit meats with fat, processed meats like sausage, bacon, and hot-dogs, and buy lean meats.


• Limit foods high in fat, like regular mayonnaise.


• Consume fewer sweets and desserts.


• Avoid pre-sweetened cereals.


• Restrict white bread and foods with refined flour.


• Say "no" to fried foods.


• Limit cheese dips.


• Restrict jams, jellies, and pickles, unless they are sugar-free or low-sugar.

Some of the items listed above can be eaten, occasionally, depending on how much work and/or exercising you do.
It is amazing how many calories you will save, and this will help keep your blood sugar down, as well as your weight.
There is no cure for diabetes, as yet, so you must manage it with diet, exercise, and medication. Create a meal plan that works for you. Variety is the key to a successful meal plan, because no one food can provide all the essential nutrients in the amounts your body needs.

Suggestions

Whatever sweetener you use is your choice, but they say Splenda is a good one when baking or cooking.
When looking at a product you need to check the label to see if sugar-free or fat-free is the best choice.
When a recipe calls for sour cream, cheese, milk, etc.; use lite, no-fat, or low-fat.
Only use half the amount called for when adding nuts, olives, etc. You will still get the flavor.
Use beef or chicken bullion to add flavor to rice, potatoes, and pasta.
When you have a lot of food leftover, cut the food into appropriate servings and freeze the rest.

Ingredient Choices

           For                                      You can Use
1 Tbsp. cornstarch               2 Tbsp. flour
1 cup cake flour                  1 cup, minus 2 Tbsp., all-purpose flour
1 cup milk                           1/2 cup evaporated milk and 1/2 cup water
1 cup heavy cream              2/3 cup milk and 1/3 cup butter