A healthy diet is not only crucial to manage your diabetes, but it will also help in maintaining a healthy weight, controlling normal blood sugar levels, and preventing heart disease. According to the American Diabetes Association, 25.8 million people in the United States have diabetes, and 79 million people are considered pre-diabetic. With those numbers, it’s no wonder many of those living with diabetes are in search of healthy meal ideas. If you are diabetic or on the verge of being a diabetic here are some helpful meal planning tips.
Breakfast is a chance to fill up on healthful fuel for the day’s activities and fit in some important food groups. But most of us forget to start the day off with a healthful meal! Eating a healthful breakfast can help keep you on track ALL day while controlling blood glucose, hunger, and weight. Click here for breakfast recipe ideas.
If breakfast is the most neglected meal of the day, lunch is normally the one you rush through! A recent survey found that 62 percent of Americans rush through lunch. Fast food restaurants and food courts are often the first option over healthier, prepared by yourself, options. But they don’t have to be your only option — and, in fact, they shouldn’t be your first choice if you have type 2 diabetes.
Click here for diabetic lunch recipes.
People with diabetes are often more motivated than most to cook healthful dinners at home. That’s a great thing! Because, when you do, you have 100% control over exactly what you’re putting into your body. But the fact that you have diabetes doesn’t mean you aren’t busy with other things when it’s time to put that dinner together. Click here for diabetic-friendly dinner recipes.
Along with the included links to some great recipe options, read on for some healthy cooking tips that
will make living with diabetes A LOT easier:
-If you do use oil, use canola, olive, or sunflower, oil in food preparation instead of vegetable oil.
-Season foods, such as meats and steamed vegetables with herbs and spices (such as pepper, cinnamon and oregano), vinegar, lemon juice, or salsa instead of salt, butter or sugary sauces.
-Use low- or no-sugar jams instead of butter or margarine on breads.
-Eat whole-grain, high-fiber cereals or oatmeal with skim or 1 percent milk.
-Use low-fat or fat-free dairy products like milk, yogurt, cottage cheese, and sour cream in place of full fat versions.
-Drink 100 percent fruit juice that has no added sugar and limit your serving size.
-Use oil spray instead of oil, shortening, or butter. They come in a variety of flavors, vegetable oil, olive oil, even butter!
-Steam vegetables using a low-fat broth or water.
-Season foods with herbs and spices, vinegar, lemon juice, or salsa.
-Use low- or no-sugar jams instead of butter or margarine.
-Eat chicken or turkey without the skin.
-Broil, roast, stir-fry, or grill meats. Always buy lean cuts of meat
Don’t hesitate to contact your physician for further assistance in any areas of concern.
Michelle Petrovic is a writer for Retiring Wise. Give us a call at 800-401-8114 to talk to one of our licensed professionals. They can discuss your financial situation with you and determine if a reverse mortgage makes sense for you and your financial goals.