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How
to Begin Managing Your Diabetes
If you have been diagnosed with Type 2 diabetes and are waiting to see a specialist
or attend an education class, consider the following:
- Begin
an exercise program to promote blood sugar control and
weight loss.
- Work towards getting consistent with your eating - that is, eat regular meals
and snacks each day and try to keep the volume of food you eat from one day
to the next fairly constant.
- Add fibre to your diet - especially soluble fibre which comes from oatmeal,
all fruits and vegetables and whole grains - as this helps with blood sugar
control.
- Reduce your intake of concentrated sweets like candies and pop.
- Watch your salt intake - to promote blood pressure control.
- Consult
a dietitian in private practice or visit the Canadian Diabetes
Association web site at: www.diabetes.ca.
- Attend a Nutrition Tour with
one of our registered dietitians by signing up at Customer
Service in any Save-On-Foods store.
Common
Questions About Diabetes
Does
sugar cause diabetes?
No.
The exact cause of diabetes is unknown. People with diabetes
either can't produce or can't respond to insulin. This can
result in high blood sugar levels after meals, especially if
the meal is large or contains excessive amounts of sugar. For
this reason, people with diabetes are advised to limit their
intake of sweet foods.
Are
all sugar-free foods okay?
Not
necessarily. For people with diabetes, tight blood sugar control
is advised. This is achieved through a careful combination
of balanced meals and snacks. Just because a food is sugar-free
doesn't mean it is a good source of important nutrients. The
amount of all foods consumed, sugar-free or not, is important.
How
does exercise help my diabetes?
In
addition to helping control weight, an important consideration
in diabetes management, regular exercise can help control blood
sugar levels by using up extra energy, or sugar, in the bloodstream.
Exercise also promotes blood pressure control, a healthy energy
level and good circulation.
If
I lose weight, eat right and exercise will my diabetes
be cured?
Unfortunately,
there is no cure for diabetes. However, it can be very well-controlled
and the chances of developing complications can be minimized
with a good diet and exercise program.
How
important is it to eat snacks between my meals?
For
improved blood sugar control, most people benefit from eating
regular mid-morning and mid-afternoon snacks that combine both
protein and carbohydrate. Some examples include: yogurt, crackers
and cheese, vegetables and low-fat dip, an energy bar or a
fruit and yogurt smoothie.
What
are the best foods for a person with diabetes?
Almost
all foods can fit into a well-planned diabetic diet. In fact,
the idea of eating regular meals and snacks to control blood
sugar is a dietary approach we should all follow. Fresh
vegetables, fruit and lean protein options should form the
basis of your diet.
Can
you explain what those diabetic symbols are on certain
food products?
This
is a program from the Canadian Diabetes Association known as
the Food Choice Symbols. The use of the symbols on a product
does not necessarily mean the CDA endorses the product. These
symbols are based on Canada's Food Guide and essentially show
people with diabetes which food group the product fits into
and how much carbohydrate, protein, fat and energy is supplied
by a serving of that product.
Here's
what the symbols represent:
Starch
Foods 
One choice has about 2 grams of protein, 0 grams of fat, 15 grams of carbohydrate
and 68 calories. Starch foods include cereals, breads, pasta, rice, crackers
and cookies.
Fruits and Vegetables
One choice contains about 1 gram of protein, 0 grams of fat, 10 grams of carbohydrate
and has about 44 calories.
Milk
One choice contains about 4 grams of protein, 0 to 4 grams of fat, 6 grams
of carbohydrate and about 40 calories.
Sugars 
One choice contains about 10 grams of carbohydrate, 0 grams of protein, 0 grams
of fat and has about 40 calories.
This
group includes added sugars. In a healthy diet, sugars can
be occasionally exchanged with other carbohydrate choices.
Foods in this group increase blood sugar levels.
Protein
Foods 
One choice contains about 7 grams of protein, 3 grams of fat, 0 grams of carbohydrate
and has about 55 calories.
Fats
and Oils 
One choice contains about 0 grams of protein, 5 grams of fat, 0 grams of carbohydrate
and has about 45 calories.
Foods
such as margarine, butter and salad dressings are included
here.
Extras 
One choice usually contains 0 grams of protein, 0 grams of fat, less than 2.5
grams of carbohydrate and has about 15 calories.
This
includes items like ketchup, relish, cocoa and low sugar
vegetables like asparagus or broccoli.
For
more information on these symbols, visit www.diabetes.ca
Menu
Plan
The
meals and snacks listed here provide a sample of suitable
choices for a person with Type 2 diabetes. Essentially, everyone,
whether dealing with diabetes or not should follow a meal
plan that emphasizes fresh, quality foods eaten in a balanced
way at regular intervals throughout the day. Use this as
a guideline only and aim to have variety in your diet. Remember
to drink at least 4 to 8 ounces of water with all meals and
snacks. Modify portions to suit your needs. Realize that
quality and balance, rather than mere avoidance of sugar,
sre best to help control blood sugar levels.
Day
1
Breakfast: Low fat fruit yogurt topped with ½ cup
berries, 1/3 cup low fat granola and 1/3 cup chopped nuts.
Snack: 1 piece whole grain bread topped with non-hydrogenated nut butter. Try
cashew or almond for a change.
Lunch: Bean and vegetable soup (ensure at least ½ cup of beans for protein), ½ grilled
cheese sandwich, ½ cup fresh fruit.
Snack: An energy bar with both protein and carbohydrate.
Dinner: Chili made with ground chicken, turkey or veggie ground round (a soy-based
product found in the Produce department). Serve with 1 slice whole wheat bread
and a small serving of homemade, coleslaw - easy on the dressing.
Day
2
Breakfast: 1 egg scrambled with 1 cup chopped tomato, onions
and peppers. Serve on 1 piece of whole grain bread topped
with a sprinkle of cheese. Drink ½ a
cup fresh, unsweetened juice.
Snack: 175 g serving of yogurt.
Lunch: Dark green salad with at least 3 added vegetables topped with ½ cup
chick peas or kidney beans and 2 slices lean turkey chopped. Drizzle lightly
with your favourite dressing. 1 multigrain roll on the side.
Snack: ½ cup low fat cottage cheese with ½ cup pineapple chunks
(consider fresh pineapple when in season).
Dinner: Grilled salmon or halibut fillet with homemade scalloped potatoes and
fresh asparagus spears. Frozen yogurt with fruit for dessert.
Day
3
Breakfast-to-Go: Smoothie made of 1/3 of a package of peach
mango soft tofu, 1 banana, ½ cup unsweetened orange
juice and 1 cup ice cubes.
Snack: ½ toasted whole grain bagel with non-hydrogenated peanut butter
and ½ banana sliced on top.
Lunch: Tuna and chopped celery, peppers and green onion in a whole wheat pita
pocket. 175 grams low fat yogurt and 1 orange.
Snack: Latte made of low fat milk or soy milk with 1 homemade, low sugar oatmeal-raisin
cookie.
Dinner: 4-ounces lean beef with 1 med. potato, 5 Brussels' sprouts and a tossed
salad. A small amount of low fat gravy would make a nice garnish.
For
further information, Ask
Our Nutritionists
Shopping
Tips for People with Diabetes
Keep
in mind the following points:
- Eating
meals and snacks at regular intervals will help control
blood sugar levels and help minimize potential complications
of diabetes.
- People
with diabetes shouldn't feel they have to eat differently
from everyone else. The basis of your diet, Canada's Food
Guide, applies to all members of your family.
- You
do not have to avoid sugar. Rather, minimize the amount
of low quality, high sugar and non-nutritive foods you
eat.
- All
foods can fit in if you eat well at least 80% of the time.
The Produce Department
- Fresh fruits and vegetables should make up the majority of
your diet; for variety, complement
this occasionally with frozen or low-sugar canned options.
- Aim
for at least 5 or more servings of fresh fruits and vegetables
daily; a serving is roughly 4-ounces or half a cup.
The Meat Department
- Lean,
quality protein is also an important staple in a diabetic
diet. Choose lean beef or pork, skinless chicken and turkey
together with fresh fish.
- Try
to include non-meat options at least a couple of times
each week such as tofu, soy-based meat substitutes or canned
or dried beans, peas and lentils.
- Aim
for 3 servings of "meat" protein daily, about 3-4 ounces
each serving.
The Dairy Department
- Low
fat milk and yogurt are great choices.
- In this section,
always check the % m.f. (milk fat); generally speaking,
the lower the % m.f. the better.
- Aim
for 2 to 3 servings of milk products daily; try soy milk
as an alternative for variety.
The Bakery
- From
this section, choose whole grain, high-fibre baked goods.
high-fibre foods take longer to digest and help control
blood sugar better than refined, white-coloured grain foods.
- Aim
for 5 servings a day. Remember a serving is small - only ½ a
cup of cereal, pasta or rice, 1 slice of bread or ½ a
bagel counts as one serving.
The
Deli
- Use
this section as a way to add variety and time-savings to
your diet. Look for Save-On-Foods selection of fine cheeses,
lean sandwich meats, fresh salads, ready-to-go rotisserie
chicken, fresh salsas, guacamole and so much more!
General
Grocery and Snacks
- This
whole section offers great opportunity to add variety to
meals. Some of the many great choices from these aisles
include: canned tuna, salmon and other canned meats, canned
and dried fruit, 100% real fruit juices, canned vegetables,
canned beans, canned low salt soups, whole grain crackers,
brown rice, low fat salad dressings, whole grain cereals,
popcorn and much more.
- This
section is where you will find sugar substitutes and certain
special "dietetic" products. If you enjoy these
products, feel free to use them in moderation. However,
don't be fooled. Certain so called "dietetic" products
are simply sugar-free but do not necessarily offer quality
nutrients. Portion control and the correct balance of protein
to carbohydrates are still important to consider with these
foods.
Related Reading
Glycemic Index
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