1/24/2024 0 Comments ADA diabetic meal plan chart![]() Fill a quarter of your plate with a lean protein, such as tuna, lean pork or chicken.Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes.These include:īut don't overdo it, as all fats are high in calories. 'Good' fatsįoods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These omega-3s may prevent heart disease.Īvoid fried fish and fish with high levels of mercury, such as cod. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. Foods high in fiber include:Įat heart-healthy fish at least twice a week. Fiber moderates how your body digests food and helps control blood sugar levels. Fiber-rich foodsĭietary fiber includes all parts of plant foods that your body can't digest or absorb. Low-fat dairy products, such as milk and cheese.Īvoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium. ![]() Regardless of how you like to exercise, moving more and sitting less is always a good idea. A 2016 study published in the journal Diabetologia suggests that walking for 10 minutes after each meal can lower your blood sugars by 12% when compared to a single 30-minute walk per day. Moving more is beneficial, and it doesn't have to be an hour back-breaking exercise at the gym. ![]() Exercise: According to the American Diabetes Association, a combination of cardio exercise, like walking, jogging, or biking, plus strength training, helps lower blood sugars.Eating regular meals and snacks also prevents us from getting too hungry and makes it easier to manage portions. Regular meal routine: A routine of three meals a day with one or two high-protein or high-fiber snacks helps keep our blood sugars stable.Skipping meals can lead to overindulging later, resulting in blood sugar lows and spikes, which leaves us feeling lethargic.These foods are low in fiber and are quickly digested, releasing sugar into our blood, which causes blood sugar spikes. Also, try to limit simple carbohydrates, like white flour, white rice, white pasta and sugar. Stick to drinks that have zero calories, like water, seltzer and unsweetened tea. Cut back on sugar and simple carbohydrates: Because sugary drinks can pack in a ton of sugar, avoiding them is often the best first step to improve your blood sugar control.Typically, if we focus on healthy nutrition changes to lower our blood sugar, like increasing protein and eating more vegetables, weight loss tends to follow on its own. Weight loss: If you're overweight, losing 5-10% of your body weight has been correlated with better blood sugar control, according to a 2019 study published in the journal Diabetic Medicine.High-fiber foods include whole grains (quinoa, whole-wheat bread, oatmeal, whole-wheat pasta), plus fruits, vegetables, beans and lentils. Like protein, it's broken down slowly and prevents blood sugar spikes. ![]()
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