糖尿病与饮食
If you have diabetes, you may juggle a lot of concerns. Eating a healthy diet is a big part of the balancing act.
Unmanaged diabetes can increase your risk of developing 心脏病. People living with diabetes are also at risk for blindness, amputation and kidney failure. 了解更多关于 为什么治疗糖尿病很重要.
商店聪明
When grocery shopping, plan ahead for the week and always bring a list — and a full stomach.
Stock up on seasonal produce that’s on sale. 当没有新鲜食品的时候, choose canned or frozen vegetables and fruits without added sugars and sodium.
吃全麦食品, 高纤维食物, and limit your time on the aisles where there are boxed foods that may not be healthy. Take a close look at serving size and sodium and sugar content. 学习如何阅读和使用 营养成分标签 on foods can help you make healthier food choices.
限制包装, 加工过的, take-out foods that tend to be high in saturated fat, 钠和添加糖. And avoid products with too much sugar. Look for its other names in the ingredient list such as sucrose, honey and high fructose corn syrup.
Be wary of buy-one, get-one free deals. If they’re not healthy foods, you’re getting more than you bargained for. 学习如何 准备健康膳食 给全家人.
平衡饮食
准备好吃饭了? Your best bet is to start with a small plate. Fill half of it with vegetables such as roasted squash, grilled asparagus or a salad.
下个季度, 考虑复合碳水化合物, 比如一个小的, 普通红薯, 糙米, whole-wheat couscous or whole-grain pasta.
Finish off your plate with a lean protein, such as a piece of non-fried fish or poultry without the skin.
外出就餐
When dining out, call ahead or look online to find out what’s on the menu. Avoid buffets because the value to your pocketbook won’t be felt in your waistline. Portion control is important for everyone, but especially 对于糖尿病患者.
Consider ordering a salad and an appetizer for your meal. If you get an entrée, split it with a companion or have half of it boxed up to go.
Keep a polite distance from the bread, but make friends with your water glass. Watch out for the calories in other beverages — both alcoholic and non-alcoholic.
Start off with a small portion and wait 20 minutes. Give your stomach enough time to tell your brain that you’ve eaten and are getting full.
更多的建议
Whether you’re at home or on the go, it’s not always easy to make the right food choices.
That’s why it is important for people with diabetes to see a registered dietitian. It’s best to have someone who can guide you through your own eating plan and give you advice on how to make better food choices.
The 美国心脏协会 has delicious 食谱 对于糖尿病患者.
寻找健康的零食点子?
试试这些:
- Small apple with tablespoon of peanut butter
- ½ cup baby carrots with two tablespoons of low-fat cottage cheese or hummus
- Small handful (about an ounce) of unsalted nuts
- Two whole-grain crackers with low-fat, low-sodium string cheese
- ½ whole-wheat English muffin topped with low-fat shredded cheese and fresh tomato and broiled.
- ½ cup plain low-fat or fat-free Greek yogurt, topped with ½ cup blueberries and a sprinkle of cinnamon
