Food

Thankfully, there are many great sources of information on food available from many great sources. Below you will find a number of valuable references on managing a healthy diet.

AADE
American Dietetic Association
NIDDK
ADA
dLife
Calorie King
ChildrenWithDiabetes
The Joslin Center

If your organization would like to be listed in this section please contact us at info@balanceandstretch.org.

As a service, the Balance and Stretch Center would like to offer the following introductory information from our Balance and Stretch Success Guide.

Having diabetes does not mean that you no longer can have your favorite foods.  In fact, you can enjoy all foods by balancing “how much” and “how often” you eat them. Talk to your dietitian to design a meal plan that reflects your needs and preferences.  Understanding how food affects your blood sugar is a great help in achieving balance with your diabetes. 

Draw what your typical plate looks like.  Separate the plate into how much (1) vegetables, (2) protein (like meat or fish) and (3) carbohydrates (like pasta or rice) are in your typical meal. 

This Is What A Healthy Plate Should Look Like:

Don’t forget to add your glass of milk, but make sure to count the carbs in it.  Milk is full of calcium to help build strong and healthy bones!

Managing food is one of the most challenging aspects of achieving balanced diabetes control.   Remember, you can eat whatever you want as long as you balance it with the appropriate amount of insulin.  But, if you are not making healthy choices or eating in moderation, you won’t achieve balance in your health and in your life.

If you have Celiac disease or another food related concern you should discuss managing this special condition with your healthcare team to find out how you can get the right amount of nutrients into your meal plan.

Carbohydrates (CHO)

These are the nutrients that have the largest and most immediate effect on your blood sugar.  These are foods like bread, rice, pasta, potatoes, cereal, fruit, vegetables, juice, milk, candy, and soda.  Recently carbohydrates (carbs) have been viewed as the enemy, but that is not the case! They help to provide valuable energy that your body needs to function and carry out your everyday activities.  Fruits, vegetables, whole grains and low-fat dairy are among the healthiest foods available.  They are rich in the vitamins, minerals, and fiber that everybody needs to stay healthy.  Choose these foods over less nutritious foods with carbs such as regular soda, donuts, potato chips.  To prevent your blood sugar from going on a roller coaster ride, spread your carbs out throughout the day.  Talk with your healthcare team about the right amount of insulin to take for the carbs you eat.

Fiber

Fiber is a portion of a plant that humans can’t digest.  It is found in foods like fruits, vegetables, whole grain bread, oatmeal, beans and some cereals.  Fiber is important to your health because it helps protect your digestive system and control your blood sugars.  Fiber makes your body work harder to digest it, which helps to slow down how the carbs are absorbed in your body.  Some people subtract the amount of fiber in the food when counting carbs. Talk with your healthcare team to find out if this is something that may help you better control your diabetes.

How Can I Add Fiber to My Diet?

Instead of _white rice­­­__, I will try __brown rice_
Instead of ___________, I will try ___________
Instead of ___________, I will try ___________

Fat

Did you know that there are such things as good fats? And that everyone needs some fat in their diet? Fats are not the enemy, but you must choose the ones that are healthy for you.  Try to limit saturated fats like whole milk, cheese, fatty meats, and butter as well as trans fats often found in snacks like cookies, fried food, and margarine.  Instead, choose fish, olive oil, nuts, and low-fat milk or try things made with soy.   Keep in mind that fats should be eaten in smaller portions to maintain a healthy weight.

Fats also have an effect on your blood sugar by delaying the absorption of the carbs you eat. The more fat in your food, the longer it will take for that food to effect your blood sugar.  Document in your log book whether your meal was a low, medium, or high fat meal in order to help calculate your insulin doses.  Talk with your healthcare team to figure out what ways you can accommodate higher fat meals when needed.

How Can I Bring Healthier Fats into My Diet?

Instead of a cheeseburger, I will try a turkey burger
Instead of _ice cream____, I will try _yogurt_____
Instead of ____________, I will try ____________
Instead of ____________, I will try ____________

Fruits and Vegetables

Go fresh and colorful!  These are packed with nutrients and low in calories.  You should try to eat at least four servings of fruits and five of vegetables every day.  Put tomatoes on your sandwich, drop berries into your yogurt, dip carrots in hummus, put a banana in your cereal, eat them plain, choose a salad instead of fries…the choices are endless.
 

Proteins

 Water

How refreshing does a cup of water taste after playing outside on a hot summer day?  The cells in your body are always working hard and they get thirsty too.  They need water to stay hydrated and work properly.  Help them by drinking 6 – 8 cups every day.  Mark off how many you drink in your Balance & Stretch Day Planner.  To get more, put a bottle in your backpack.  Choose water or low-calorie drinks such as Crystal Light or Fruit2O instead of drinking soda. 

Moderation To Achieve A Balanced Weight

Eating in moderation will also help you maintain a healthy weight.  Being overweight or underweight can cause many health problems as well as problems in your everyday life. The best answer is to be fit and healthy.  One way to tell if you are in a healthy weight range is by checking your Body Mass Index (BMI) and finding out what percentile you are in for your height and age.  Your doctor can tell you what is the right BMI for you.

If you are interested in our success guide, please contact us.