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Making Healthy Food Choices
What foods are healthy? What foods are unhealthy? How do you establish a plan for eating healthy foods? Let the American Diabetes Association help point you in the right direction.
What foods are healthy?
No single food will supply all the nutrients your body needs, so good nutrition means eating a variety of foods.
Food is divided into four main groups. They are:
- Fruits and vegetables (oranges, apples, bananas, carrots, spinach, etc.).
- Whole grains, cereals, and bread (wheat, rice, oats, bran, barley, etc.).
- Dairy products (whole or skim milk, cream, yogurt, etc.).
- Meats, fish, poultry, eggs, dried beans, and nuts.
It's important to eat foods from each group every day. By doing so, you ensure your body has all the nutrients it needs.
The main nutrients in food are carbohydrates, proteins, fats, vitamins, and minerals. Nutrients help your body work correctly, and make young bodies grow.
Carbohydrates give you energy. Healthy choices are dried beans, peas, and lentils; whole grain breads, cereals, and crackers; and fruits and vegetables. Protein is needed for growth and is a good back-up supply of energy. Healthy choices include lean meats and low-fat dairy products.
Foods high in fiber are healthy, too. Fiber comes from plants and may help to lower blood glucose and blood-fat levels. Foods high in fiber include: bran cereals, cooked beans and peas, whole-grain bread, fruits, and vegetables.
Which foods are unhealthy?
Fat is a nutrient, and you need some fat in your diet. But too much fat isn't good for anyone. And it can be very harmful to people with diabetes.
Too much fat or cholesterol may increase the chances of heart disease and/or hardening of the arteries. People with diabetes have a greater risk of developing these diseases than those without diabetes. So, it is very important that you limit the fat in your diet.
Fat is found in many foods. Red meat, dairy products (whole milk, cream, cheese, and ice cream), egg yolks, butter, salad dressings, vegetable oils, and many desserts are high in fat.
To cut down on fat and cholesterol, you should:
- Choose lean cuts of meat. Remove extra fat.
- Eat more fish and poultry (without the skin).
- Use diet margarine instead of butter.
- Drink low-fat or skim milk.
- Limit the number of eggs you eat to three or four a week and choose liver only now and then.
Too much salt may worsen high blood pressure. Many foods contain salt. Sometimes, you can taste it (as in pickles or bacon). But there is also hidden salt in many foods, such as cheeses, salad dressings, and canned soups. When using salt or fat, remember that a little goes a long way.
People with diabetes should eat less sugar. Foods high in sugar include: desserts such as frosted cake and pie, sugary breakfast foods, table sugar, honey, and syrup. One 12-ounce can of a regular soft drink has nine teaspoons of sugar.
Finally, good advice is to stay away from alcohol. If you like an alcoholic drink now and then, ask your dietitian for advice.
How do you set up a plan for eating healthy foods?
You and your dietitian should work together to design a meal plan that's right for you and includes foods that you enjoy. A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times.
A good meal plan should fit in with your schedule and eating habits. The right meal plan will also help keep your weight where it should be. Whether you need to lose weight, gain weight, or stay where you are, your meal plan can help.
Source: American Diabetes Association.
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