The healthy meal plan is an integral weapon for successfully dealing with diabetes. Unfortunately, most people who have been recently diagnosed with this ailment are not quite sure where to start when it comes to planning meals. The most common mistake made, according to the experts, is the formulation of a diet that emphasizes restriction more than regulation.
The main idea behind a diabetes friendly diet is actually just in moderation, substitution, and not necessarily a complete elimination of certain foods that you might like. To know how to plan and create a nutritional program if you have diabetes, feel free to try out the strategies below.
Firstly if you can afford it, consult a dietician to help you create a custom healthy meal plan. Dieticians are perhaps the best guides to any changes you might make in your daily consumption, using specifics regarding your condition, weight, concerns, and so on. The dieticians may recommend lowering fat intake and putting a strong curb on the amount of calories ingested per meal. Weight loss is another common recommendation from dieticians since it can help your body control your glucose levels better.
Elimination via Substitution
Next, create a list of foods that you should cut back on and eventually eliminate via substitution. This could include food with high saturated fats which should be kept to a maximum of perhaps 7% of your daily caloric intake; the ideal maximum will vary from one person to the next. Trans fats should also be reduced and avoided (if feasible). For instance, a diabetic daily intake for cholesterol and sodium should not (probably) exceed 200 mg each. Remember to consult with your doctor or dietician to determine the optimal ceilings for you.
Protein and Carbohydrate Sources
Lastly, when creating your healthy meal plan, plan your meals out in advance and prepare them at least a day in advance. Include foods rich in fiber to help your digestive system; for instance switch white bread, rice, and pasta for whole-grain alternatives. In regards to carbohydrates, select the freshest and healthiest options such as vegetables, fruits, grains, and various legumes. Some of the most highly recommended fish include the cod, halibut, salmon, tuna, and mackerel.
It helps to keep a whiteboard around the kitchen where you can write down your daily intake of food and beverages including the grams of fat, protein, and carbohydrates. It is also important to record the total amount of calories you consume each day. By recording this data, you can identify areas for improvement when you want to refine and strengthen your meal plan. This journal can also help you stay on track and motivated since you can monitor your progress over time.
In conclusion, it is also important to couple your healthy diet with consistent exercise and proper mindset. Staying positive and exercising can help you stay on track and overcome temporary setbacks along the way. The key is to move forward and continue with your healthy meal plan and other good habits.