Lifestyle
Management of Diabetes through Diet and Exercise
Recommendations are not the same for everyone with diabetes and will often depend on age, activity level, and medications you take.
People with diabetes can still enjoy a healthy, enjoyable, meal plan that is suitable for the entire family.
It is important to focus on learning how different types and amounts of foods affect your body, especially your weight and blood sugar.
Although food is not the only factor that raises glucose, your food choices have a significant impact on the control of your blood sugar, cholesterol, blood pressure, weight, and of course, your overall health.
Keep in mind that even a modest degree of weight reduction in overweight individuals will help improve your blood sugar and cholesterol.
Persons diagnosed with diabetes can significantly reduce their chances of developing diabetes related complications by reducing the amounts of sugars, starches and saturated fats in their diets; increasing the amount of non-starchy vegetables eaten; losing weight; and increasing daily physical activity to 30-45 minutes per day. Exercise can help reduce insulin resistance and help your body absorb insulin better.
Healthy Eating
Exercise
Fresh, local food
General Healthy Food Choices and Tips
1. As often as possible, eat at home or bring food from home. Some healthy options are listed below.
2. Choose grains with high fiber content (ex. 100% whole wheat bread, dried beans and peas, brown rice), non-starchy vegetables or vegetables with high water content (ex. leafy greens, lettuces, spinach, carrots, broccoli, cabbage), and fruits with high fiber content (ex. strawberries, pears, plums, oranges).
3. Choose low-fat or fat-free dairy or non-dairy products such as 1% or skim milk, low-fat or fat-free yogurt, low-sugar soy milk, or almond milk.
4. Choose lean protein sources (prepared with minimal added fat) such as poultry without skin, fish (especially deep sea fish such as salmon, halibut, and tuna that contain larger amounts of omega 3 fatty acids), shellfish, lean cuts of red meat and pork, egg whites, soy products, low-fat or reduced-fat cheeses or cottage cheese.
5. Choose small amounts of heart-healthy fats high in monounsaturated fats such as olive, canola, or peanut oils; olives; avocados; nuts; and seeds.
Food Groups: Their Impact on Blood Sugars
How many calories you need depends on your age, gender, activity level, and weight goal (to lose, gain, or maintain weight). This is very individualized and is not the same for every person.
Because diabetes is a disorder in the way the body utilizes or breaks down nutrients from food people with diabetes should become familiar with how different food groups impact their blood sugar.
Meal Planning
What and how much do I eat?
Carbohydrate and Non-Carbohydrate Food List
Sample Meal Planning Guide
Snack Choices Food List
Alcohol Usage
Alcohol can affect and lower blood glucose and blood fat, but most people with diabetes can have alcohol in moderation. Research has shown some health benefits of consuming alcohol in moderation, such as reducing risk for heart disease. Check with your healthcare team about whether or not it is safe for you to consume alcohol. People with diabetes should follow the same guidelines as those without diabetes if they choose to drink; women should have no more than one drink per day, and men should have no more than two drinks per day.
* One drink is equal to a 12 oz. beer, 5 oz. glass of wine or 1 ½ oz. serving of distilled spirits (vodka, whiskey, gin, etc.)
Tips on Alcohol Consumption
- Alcohol can increase your risk for hypoglycemia, especially if you take insulin or a diabetes medication that increases insulin (i.e. sulfonylureas or meglitinides). Never drink alcohol on an empty stomach, and always try to eat a carbohydrate food when you are consuming an alcoholic beverage.
- Do not omit food from your regular meal plan and replace it with alcohol. Meaning, if you use carbohydrate counting to plan meals, do not count alcohol in your plan as a carbohydrate choice.
- Wear an I.D. that notes you have diabetes.
- Sip your drink slowly to savor it and make it last.
- Have a zero-calorie beverage by your side to keep yourself hydrated like water, diet soda or iced tea.
- Try a light beer or wine spritzer made with wine, ice cubes and club soda. Watch out for heavy craft beers, which can have twice the alcohol and calories as a light beer.
- For mixed drinks, choose calorie-free drink mixers like diet soda, club soda, diet tonic water or water.
- Do not drive or plan to drive for several hours after consuming alcohol.