By following the Dietary Guidelines, you can promote your health and reduce your risk for chronic diseases such as heart disease, certain types of cancer, diabetes, stroke, and osteoporosis. These diseases are the leading causes of death and disability among Americans.
Good diets can also reduce major risk factors for chronic diseases, such as obesity, high blood pressure, and high blood cholesterol. Your food choices, your lifestyle, your environment, and your family history all affect your well-being. It is important for everyone to follow the healthy meal plan listed below.
Create a healthy meal plan:
To create a healthy meal plan you should do the following:
- Eat a variety of foods as recommended in the Diabetes Food Pyramid to get a balanced intake of the nutrients your body needs – carbohydrates, proteins, fats, vitamins, and minerals.
- Make changes gradually because it takes time to accomplish lasting goals.
- Reduce the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.
- Eat more fiber by eating at least 5 servings of fruits and vegetables every day.
- Eat fewer foods that are high in sugar like fruit juices, fruit-flavored drinks, sodas, and tea or coffee sweetened with sugar.
- Use less salt in cooking and at the table. Eat fewer foods that are high in salt, like canned and packaged soups, pickles, and processed meats.
- Eat smaller portions and never skip meals.
- Learn about the right serving sizes for you.
- Learn how to read food labels.
- Limit use of alcohol.
Keep your blood glucose at a healthy level :
- Eat about the same amount of food each day.
- Eat your meals and snacks at about the same times each day.
- Do not skip meals or snacks.
- Take your medicines at the same times each day.
Exercise at about the same times each day. Ask your doctor how often you should check your blood glucose. The results from your blood glucose checks will tell you if your diabetes care plan is working.