Diabetes is one of the diseases causing more scourge in humanity, so a meal plan is an excellent strategy to prevent blood glucose levels from rising.
This post will tell you about the best meal program for a person with diabetes. Read us and learn what you need to know, and thus avoid consuming certain foods that will harm you.
The Best Meal Program Against Diabetes
Knowing what and how much to eat are aspects that people with diabetes should take care of as a priority. Therefore, a meal plan that considers the medications the person is taking, their lifestyle, tastes, and established goals should be valued to achieve the best program.
Recommended Foods
To make a good plan, you have to understand how digestion works. Starches, which are nothing more than complex carbohydrates, and sugars, which are simple carbohydrates, will always break down into glucose in the blood. Therefore, be mindful of consuming healthy carbohydrates. If you need help with a nutrition plan, contact a personal trainer in Dallas today.
Consume Fiber Foods
Incorporate polyunsaturated and monounsaturated fats; they will help you reduce cholesterol levels. Never miss animal proteins such as fish or chicken as they are healthy for the heart.
Among the recommended foods are all green foods, such as legumes, spinach, broccoli, and green beans. You can also consume grains, whole grains, low-fat dairy products, avocado, olive, peanut, and canola oil.
Foods to Avoid
Avoid eating processed foods, flours, sugars, pasta, and bread. These are highly refined and lose their minerals, which increases blood glucose. All of them are carbohydrates harmful to health.
Plate Method
To maintain a balanced meal plan, use the plate method to visualize the portions. It consists of covering 50% of the plate with vegetables or non-starchy vegetables, 25% with lean proteins, and the remaining 25% with carbohydrates.
Portions
A portion and a serving size are not the same. A portion will be the specific amount of an ingredient, such as a cup of milk, while a serving size is the amount of a meal you choose to eat once.
The serving sizes usually served in a restaurant are 3 or 4 times the recommended portion, so we tend to eat what they put on the plate. To try to control this, ration the portions; eating less will help the blood sugar levels to regulate, and you won’t gain weight.
We suggest the following for greater practicality:
● Measure in the palm of your hand, which is equivalent to 3 ounces of animal protein such as fish, meat, or poultry.
● A thumb measurement is equal to one ounce of cheese or meat.
● A fist is similar to one medium fruit or cup.
● The tip of the finger, measuring from the tip to the first joint, is equivalent to one teaspoon.
● If you place your hand in the shape of a cup, it will be one to two ounces of nuts.
A good meal plan should include non-starchy vegetables, grains, and legumes, and above all, avoid processed foods that are very harmful to the health of a person with diabetes.
It will always be healthier to eat fruits than to drink juice. Also, eating raw vegetables will allow the nutrients to be beneficial to the body.
Contact the experts to obtain the best nutritional guidance and manage to stay healthy and fit.