It is very important for people with diabetes to recreate the fine balanced of insulin and glucose control by having a balanced diet, getting regular exercise and proper medication. Healthy eating basically means that you have all of the major food groups in your daily diets: fruits, vegetables, meat (and vegetarian protein sources), dairy and the complex carbohydrates. Portion sizes of each food group is very important as this will help you determine the right balanced of carbohydrates for the amount you’re taking in. You’ll need measuring cups to measure out the portion sizes. Each food group comes with a range of recommended daily servings. The lower end of the range will give you approximately 1600 calories per day and the highest most servings will be roughly 2800 calories.
It’s hard but try to stick to an eating time table as this will help your body to regulate your blood glucose levels efficiently. The idea is to constantly fuel your body with small amounts of food so you do not cause your blood glucose levels to spike up and then dip too low.
Diabetic Amount Of Calories Needed Per Day
First of all, you need to know your BMI.
If you have a BMI of 25 to 29.9 you are considered as overweight. You need 20 to 25 calories per kg of your body weight.
If you have a BMI 0f 18.5 to 25 you are considered as a normal weight person. If you are sedentary, you need 30 calories per kg of your body weight. If you are moderately active, you need 35 calories per kg of your body weight. If you’re active, you need 40 calories per kg of your body weight.
If you have a BMI below 18.5 you are considered as an underweight person. If you are sedentary, you need 35 calories per kg of your body weight. If you are moderately active, you need 40 calories per kg of your body weight. If you’re active, you need 45 calories per kg of your body weight.
These calorie range is not designed for people who are obese and severely underweight.
Balanced Diabetic Diet
Fruit Group
Fruits contain carbohydrates too. They have plenty of vitamins, minerals and fiber.
Recommended servings: 2 to 4 servings per day.
One serving is:
* 1 small whole fruit, such as an apple, pear, orange or banana
* 2 tablespoon of dried fruits such as raisins or dried apricots
Vegetable Group
This group includes spinach, broccoli, cabbage, bok choy, bean sprouts, cauliflower, kale, carrots, tomatoes, cucumbers and lettuce. Note that starchy vegetables such as potatoes, corns, peas and beans are not part of this group.
Recommended servings: 3 to 5 servings per day.
One serving is:
* 1 cup raw vegetables
* ½ cup cooked vegetables
Rice, Cereal, Noodle And Bread Group
Potato, pumpkin, yam, corn and beans are part of this group because they contain as much carbohydrate as a slice of bread.
Recommended servings: 6 to 11 servings per day.
One serving is:
* 1/3 cup of cooked rice or cooked noodles
* 1 slice bread
* ¾ cup rice porridge
* ½ an english muffin, pita bread
* 1 6″ tortilla
* ½ cup cooked cereal
* ¾ cup dry cereal
* ½ cup potato, yam, peas, corn or cooked beans
* 1 cup winter squash
Dairy Group
Choose non-fat or low-fat dairy products as they have less saturated fat than full cream dairy products. A diet low in saturated fat will also help to protect your heart.
Recommended servings: 2 to 3 servings per day.
One serving is:
* 1 cup non-fat or low-fat milk
* 1 cup of yogurt
Meat And Meat Substitutes Group
Meat and meat substitutes are great sources of protein, vitamins and minerals. Choose from lean meats, poultry and fish and cut all the visible fat off the meat.
Recommended servings: 2 servings per day.
One serving is:
* 120 to 180 grams meat (minus the bones)
* ¾ cup cottage cheese
* 2 eggs
* 2 to 3 tablespoon peanut butter
* 1 square of tofu
Sweets And Treats
A diet without the occasional sweet treat can be hard to follow. It is perfectly OK to allow yourself a little treat but you must be aware of the portion. These treats work as part of a well balanced diabetic diet.
Recommended servings: Only on days you crave a little treat, not more than 1 serving!
One serving is:
* ½ cup ice cream
* 1 small cupcake
* 2 small cookies
Portions would depend on the calories that you can consume daily. The simple menu is just an illustration of a healthy and sensible diabetic diet with no other dietary restrictions.
