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| My Portion Control Chart |
My
Diabetic Plate - Meal Planning & Portion Control
Meal
Planning
Good nutrition is
one of the most basic and important diabetes care tools. Eating right can help control blood sugar and
good control helps protect our long-term health.
Whether you are
following a calorie-level meal plan, counting carbohydrates, using exchanges or
just trying to improve the overall nutritional value of your current eating
patterns, planning your meals is a great tool.
Healthy
eating habits include:
·
Balancing
your food intake and activity level, so that you eat as much as you need but
not more than you need.
·
Eating
smaller meals regularly has helped me. I
eat 6 six small meals a day. That may
sound like a lot but it's not; breakfast, lunch, and dinner plus 3 snacks to
help between meals.
Portion Control
I really do
not have any food restrictions, what I
do is control my portions. I eat on a
6" or 8" plate and watch my carbs.
I did some research on "The
Glycemic Index" and some
reading on "Refined
Carbohydrates" and "Unrefined
Carbohydrates". Eating smart
and healthy does not mean avoiding carbohydrates; as some people would lead you
to believe that carbohydrates are evil for diabetics. The fact is, we need them
as a part of our balance meal plan. I
read that carbohydrates are one of the three basic macro-nutrients needed to
sustain life, ( the other two are protein and fat). But eating to many carbs especially refined
carbs can cause blood sugars to be out of control.
Examples of Refined and Unrefined
Carbohydrates
Refined Carbs
- Table Sugar
- Soft Drinks
- Maple Syrup
- Sweetened Yogurts
- Any ingredient ending in "-ose," such as dextrose
- Any ingredient ending in "-ol," such as sorbitol
Unrefined Carbs
- Vegetables
- Beans
- Buckwheat
- Quinoa
- Peas, Potatoes, Sweet Potatoes, Fruit, Milk, Plain Yogurt
- Whole grains - cereals, bread and pasta
Unrefined carbs are
usually more healthy because they include two kinds of fiber, soluble and
insoluble.
To read more about
"The Glycemic Index", http://www.diabetes.org/food-and-fitness/food/planning-meals/glycemic-index-and-diabetes.html?keymatch=glycemic-index
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