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Diabetes Diet Meal Plan Balance in blood sugar is easily brought about by dietary and lifestyle modifications. Eating four or five meals or three meals with three snacks helps in striking a balance. Packaged and processed foods are avoided. Read the labels of foods, prior to purchase. Fresh and wholesome foods are preferred. The American Diabetes Diet recommends 50 to 60 per cent of calories from carbohydrates and 12 to 20 per cent calories from proteins. Fats should provide less than 30 per cent of calories. Lean cuts of meat are preferred. Red meat is avoided. The loin and sirloin cuts of pork are included. Adequate amount of drinking water is recommended. About eight to ten glasses are useful in flushing off the toxins and other metabolites.
Desserts, such as cookies, pastries, soufflés, ice cream and so on are avoided. Whole milk and whole milk products are substituted for skimmed milk. Fruit salads and low fat yoghurts are preferred for desserts. Carbonated beverages are not included, as they increase the calories; other nutrients are not provided. Portion size plays a vital role in a diabetic diet. Avoid second servings. Brown rice, whole grains and cereals with legumes and pulses are helpful. Poultry devoid of skin is useful. Egg and fish are good sources of protein.
Saturated fats are abstained from and are replaced by mono and polyunsaturated fats. Mutual usage of two oils helps in supplementing the mutually absent essential fatty acid. Hydrogenated fats such as vanaspathi are not included. Calorie intake is especially restricted, if obese. Diet helps in combating the high sugar levels, in combination with regular exercise. Physical activity and regular exercise is an important aspect. Walking or jogging for 30 to 45 minutes, on a daily basis is useful. Alternative therapies, such as yoga and meditation prove beneficial in reducing the blood glucose levels and regulating them.
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