There are 2.4 million Canadians with diabetes and by 2010 that number is expected to reach 3 million. 1 What is even more disturbing is that a child born in 2000 stands a 1 in 3 chance of developing diabetes in his or her lifetime. 1 If you or a loved one has diabetes, know that healthy eating is easier than you think. Here are our top 5 tips:
Timing is Everything
Skipping breakfast or other meals can result in low blood sugars and may lead to over-eating later in the day. Set a schedule for each of your three daily meals and snacks. This will ensure that your body gets the right amount of carbohydrate (sugar) to keep your blood sugars in the normal range all day long.
Keep it Balanced
Eat balanced meals which have at least 3 out of 4 food groups on your plate. A well-balanced meal allows your body to digest the food more slowly. This will result in better blood sugar levels.
Go Lean
Choose foods that are lower in fat and use cooking methods that don’t require extra fat. A person with diabetes is at higher risk for heart attack and stroke. Keeping your fat intake to less than 30% of your daily calories can help reduce your risk of heart disease.
Shake the Salt Habit
A high intake of sodium can lead to high blood pressure. Keep your salt intake below 2300 mg/day…that’s less than a teaspoon a day! Limit your intake of pre-packaged, canned and processed foods. Keep the salt shaker off the table.
Fibre Up
Include more fibre. Aim for 25-50 grams of fibre each day. Good sources of fibre are whole grain breads and pasta, cereals, dried beans, lentils, fruits and vegetables. Fibre can help with blood sugar control, decrease cholesterol and is essential for good bowel health.
1. Canadian Diabetes Association.