Thursday, August 11, 2022
Village Voice News
ADVERTISEMENT
  • Home
  • News
  • Sports
  • Editorial
  • Letters
  • Global
  • Columns
    • Eye On Guyana
    • For Your Attention
    • Hindsight
    • Lincoln Lewis Speaks
    • In the village
    • Mind Your Business
    • Mark’s Take
    • Future Notes
    • Children & Youth
    • Bad & Bold
    • The Voice of Labour
    • Politics 101 with Dr. David Hinds
    • Talking Dollars & Making Sense
    • Jacobs On Agriculture
    • Book Review 
    • My Turn Guyana
    • The Herbal Section
    • ECHO
  • Education & Technology
  • E-Paper
  • Contact Us
No Result
View All Result
  • Home
  • News
  • Sports
  • Editorial
  • Letters
  • Global
  • Columns
    • Eye On Guyana
    • For Your Attention
    • Hindsight
    • Lincoln Lewis Speaks
    • In the village
    • Mind Your Business
    • Mark’s Take
    • Future Notes
    • Children & Youth
    • Bad & Bold
    • The Voice of Labour
    • Politics 101 with Dr. David Hinds
    • Talking Dollars & Making Sense
    • Jacobs On Agriculture
    • Book Review 
    • My Turn Guyana
    • The Herbal Section
    • ECHO
  • Education & Technology
  • E-Paper
  • Contact Us
No Result
View All Result
Village Voice News
No Result
View All Result
Home Columns

Wellness | Eating Well While Living With Diabetes

Staff Reporter by Staff Reporter
August 28, 2021
in Columns
0
SHARES
0
VIEWS
Share on FacebookShare on Twitter

Support Village Voice News With a Donation of Your Choice.

Have a meal plan

Counting carbs and the plate method are two common tools that can help you plan meals. A meal plan is your guide for when, what, and how much to eat to get the nutrition you need while keeping your blood sugar levels in your target range. A good meal plan will consider your goals, tastes, and lifestyle, as well as any medicines you’re taking.

READ ALSO

‘The PPP now knows’ 

African Guyanese demand equitable distribution of the nation’s patrimony

A good meal plan will also:

  • Include more nonstarchy vegetables, such as broccoli, spinach, and green beans.
  • Include fewer added sugars and refined grains, such as white bread, rice, and pasta with less than 2 grams of fibre per serving.
  • Focus on whole foods instead of highly processed foods as much as possible.

Carbohydrates in the food you eat raise your blood sugar levels. How fast carbs raise your blood sugar depends on what the food is and what you eat with it. For example, drinking fruit juice raises blood sugar faster than eating whole fruit. Eating carbs with foods that have protein, fat, or fiber slows down how quickly your blood sugar rises.

Advertisement

You’ll want to plan for regular, balanced meals to avoid high or low blood sugar levels. Eating about the same amount of carbs at each meal can be helpful. Counting carbs and using the plate method are two common tools that can make planning meals easier too.

Counting Carbs

Keeping track of how many carbs you eat and setting a limit for each meal can help keep your blood sugar levels in your target range. Work with your doctor or a registered dietitian to find out how many carbs you can eat each day and at each meal, and then refer to this list of common foods that contain carbs and serving sizes.

The Plate Method

It’s easy to eat more food than you need without realizing it. The plate method is a simple, visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods you eat that have the highest impact on your blood sugar.

Start with a 9-inch dinner plate (about the length of a business envelope):

Fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, and carrots.

Fill one quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggs.

Fill one quarter with carb foods. Foods that are higher in carbs include grains, starchy vegetables (such as potatoes and peas), rice, pasta, beans, fruit, and yogurt. A cup of milk also counts as a carb food.

Then choose water or a low-calorie drink such as unsweetened iced tea to go with your meal.

About Portion Size

Portion size and serving size aren’t always the same. A portion is the amount of food you choose to eat at one time, while a serving is a specific amount of food, such as one slice of bread or 8 ounces (1 cup) of milk.

These days, portions at restaurants are quite a bit larger than they were several years ago. One entrée can equal 3 or 4 servings! Studies show that people tend to eat more when they’re served more food, so getting portions under control is really important for managing weight and blood sugar.

If you’re eating out, have half of your meal wrapped up to go so you can enjoy it later. At home, measure out snacks; don’t eat straight from the bag or box. At dinnertime, reduce the temptation to go back for seconds by keeping the serving bowls out of reach. And with this “handy” guide, you’ll always have a way to estimate portion size at your fingertips:

3 ounces of meat, fish, or poultry (Palm of hand -no fingers)

1 ounce of meat or cheese (Thumb -tip to base)

1 cup or 1 medium fruit (Fist)

1–2 ounces of nuts or pretzels (Cupped hand)

1 tablespoon (Thumb tip (tip to 1st joint)

1 teaspoon (Fingertip -tip to 1st joint)

Source- cdc.gov/diabetes/managing/eat-well



Support Village Voice News With a Donation of Your Choice



ShareTweetSendShareSend

Related Posts

Future Notes

‘The PPP now knows’ 

by Staff Writer
August 9, 2022

Like many autocratic regimes, simply because it ‘won’ supposedly free and fair elections, the PPP would like to consider itself...

Read more
The Crosshair

African Guyanese demand equitable distribution of the nation’s patrimony

by Staff Writer
August 7, 2022

Without a doubt, Guyana, with its vast resources, and jocularly tabbed “Little Dubai,” because of its recent oil discovery, is...

Read more
Google Photo
The Herbal Section

Crab Oil (Andiroba)

by Staff Writer
August 7, 2022

Andiroba is a plant. The bark and leaf, as well as oil from the fruit and the seed, are used...

Read more
Next Post

Neither Here Nor There-Indo Caribbean Diaspora in the United States

POPULAR NEWS

No Content Available

EDITOR'S PICK

ANUG Executive Kian Jabour

ANUG executive asked to step aside after charge with assault

February 20, 2022

Party should take stock of questionable acts

May 1, 2022
Chelsea Persaud and her parents (Village Voice News photo)

‘Parental involvement crucial’

October 17, 2021

Why aren’t they speaking out on oil arrangement?

June 4, 2021

© 2021 Village Voice | Developed by Ink Creative Agency

No Result
View All Result
  • Home
  • News
  • Sports
  • Editorial
  • Letters
  • Global
  • Columns
    • Eye On Guyana
    • For Your Attention
    • Hindsight
    • Lincoln Lewis Speaks
    • In the village
    • Mind Your Business
    • Mark’s Take
    • Future Notes
    • Children & Youth
    • Bad & Bold
    • The Voice of Labour
    • Politics 101 with Dr. David Hinds
    • Talking Dollars & Making Sense
    • Jacobs On Agriculture
    • Book Review 
    • My Turn Guyana
    • The Herbal Section
    • ECHO
  • Education & Technology
  • E-Paper
  • Contact Us

© 2021 Village Voice | Developed by Ink Creative Agency