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.
Attend a Nutrition Tour with one of our registered dietitians by signing up at Customer Service in any Save-On-Foods store.
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.
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.
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.
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.
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.
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.
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.
