Do you live in a household that does not understand the good and the bad? Well how about a list to make it easier for them and you? Beyond this list getting the exercise that is good for you is key as well. Just do your best. We don’t need dictators. Only encouragement….
LIST OF GOOD AND BAD FOODS FOR DIABETES MANAGEMENT
I got this from another group … ✌️Just want to share with you guys.. ✌️
Your body needs carbs. But you want to choose wisely. Use this list as a guide.
* Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth
* Baked sweet potato
* Items made with whole grains and no (or very little) added sugar
* Processed grains, such as white rice or white flour
* Cereals with little whole grains and lots of sugar
* White bread
* French fries
* Fried white-flour tortillas
Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs.
* Fresh veggies, eaten raw or lightly steamed, roasted, or grilled
* Plain frozen vegetables, lightly steamed
* Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients.
* Low sodium or unsalted canned vegetables
Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants).
recommend 2.5 cups of veggies per day.
* Canned vegetables with lots of added sodium
* Veggies cooked with lots of added butter, cheese, or sauce
* Pickles, if you need to limit sodium — otherwise, pickles are okay.
* Sauerkraut, for the same reason as pickles — so, limit them if you have high blood pressure
They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs than vegetables do.
* Fresh fruit
* Plain frozen fruit or fruit canned without added sugar
* Sugar-free or low-sugar jam or preserves
* No-sugar-added applesauce
* Canned fruit with heavy sugar syrup
* Chewy fruit rolls
* Regular jam, jelly, and preserves (unless you have a very small portion)
* Sweetened applesauce
* Fruit punch, fruit drinks, fruit juice drinks
You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.
The American Diabetes Association lists these as the top options:
* Plant-based proteins, such as beans, nuts, seeds, or tofu
* Fish and seafood
* Chicken and other poultry (Choose the breast meat if possible.)
* Eggs and low-fat dairy
If you eat meat, keep it low in fat. Trim the skin off poultry.
Try to include some plant-based protein from beans, nuts, or tofu, even if you’re not a vegetarian or vegan. You’ll get nutrients and fiber that aren’t in animal products.
* Fried meats
* Higher-fat cuts of meat, such as ribs
* Pork bacon
* Regular cheeses
* Poultry with skin
* Deep-fried fish
* Deep-fried tofu
* Beans prepared with lard
Keep it low in fat. If you want to splurge, keep your portion small.
* 1% or skim milk
* Low-fat yogurt
* Low-fat cottage cheese
* Low-fat or nonfat sour cream
* Whole milk
* Regular yogurt
* Regular cottage cheese
* Regular sour cream
* Regular ice cream
* Regular half-and-half
🔴Fats, Oils, and Sweets
They’re tough to resist. But it’s easy to get too much and gain weight, which makes it harder to manage your diabetes.
* Natural sources of vegetable fats, such as nuts, seeds, or avocados (high in calories, so keep portions small)
* Foods that give you omega-3 fatty acids, such as salmon, tuna, or mackerel
* Plant-based oils, such as canola, grapeseed, or olive oils
* Anything with artificial trans fat in it. It’s bad for your heart. Check the ingredient list for anything that’s “partially hydrogenated,” even if the label says it has 0 grams of trans fat.
* Big portions of saturated fats, which mainly come from animal products but also are in coconut oil and palm oil. Ask your doctor what your limit should be, especially if you have heart disease as well as diabetes.
When you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. Read the labels so you know what’s in a serving.
* Water, unflavored or flavored sparkling water
* Unsweetened tea (add a slice of lemon)
* Light beer, small amounts of wine, or non-fruity mixed drinks
* Coffee, black or with added low-fat milk and sugar substitute
* Regular sodas
* Regular beer, fruity mixed drinks, dessert wines
* Sweetened tea
* Coffee with sugar and cream
* Flavored coffees and chocolate drinks
* Energy drinks
✅✅List of food to add in your meal plan
-Asparagus 1/2 cup
-Avocado 1/4 medium size
-carrots 1/2 cup
-flaxseed / chia seed
-ginger lemon tea
-apple cider vinegar
-extra virgin oil
-squash / zucchini
❌❌List of food to avoid
-full fat calories
-high carb drinks (coffee)
-high fat foods (biscuit / sausage)
-high sodium foods
-added sugar beverages
-loaded w/carbs & calories (deep fried)
-Fast food (french fries)
-processed cookies (donuts/cakes
-high fat (pies)
-processed food (burger/sandwhich)
-Soft drinks (flavored water/milk shake/
-trans fat (margarine/peanut butter)
-white bread / pasta / rice
-fruit flavored yogurt
-sweetened breakfast cereals
-flavored coffee drinks
-package snack foods
I have been told by my doctor that I can control pre-diabetes but if I slip up and go back to normal everything for even a little while out of frustration I will quickly dive over the line of Type 2 diabetes since this is hereditary for me. (my mom has type 2 and takes pills as well as insulin and her twin sister was on insulin) This is serious for me. I can control this if I am diligent but it will not go away if I am perfect in every way.
I want to help everyone understand what I am going through and if there is no teamwork at home I am all on my own. This list I hope will help make it easier for all. It was from a group I am in on Facebook now I can’t remember which group or I would give credit. When I figure it out I will site them here. (promise..)
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