Diabetes Care Community

Tag: healthy eating

  • Turmeric and diabetes can be a healthy combination

    Turmeric and diabetes can be a healthy combination

    [vc_row][vc_column][vc_column_text css=””]If you’ve ever had curry dishes or sampled certain types of mustard, you’ve likely tried turmeric. Not only is this golden yellow spice a flavourful addition to many recipes, turmeric and diabetes can be a beneficial match. Here’s a look at the benefits of turmeric for diabetes and how to safely use it to improve diabetes management.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]

    What is turmeric?

    A relative of ginger, turmeric is a spice that comes from the root of the turmeric plant (Curcuma longa) native to Southeast Asia. While used in kitchens around the world, turmeric has been lauded for its medicinal qualities for some 2,000 years thanks to its active component called curcumin. Within Ayurvedic and Chinese medicine in particular, curcumin is used to help treat eye infections, burns, wounds, coughs and a host of other ailments.

    In fact, curcumin’s anti-inflammatory and antioxidant elements have proven useful in reducing muscle aches and swelling from arthritis too. In addition, the spice has been shown to support healthy kidney function and even reduce symptoms of anxiety.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]

    What does turmeric do for diabetes?

    While the research is ongoing, there is evidence that turmeric may help to lower blood sugar levels and in turn, prevent diabetes-related complications, such as metabolic syndrome. Studies have shown that people using turmeric supplements significantly decreased their average blood sugar levels (HbA1c), as well as cholesterol levels and blood pressure.

    What does the research say about turmeric and insulin sensitivity?

    Turmeric has shown promise in improving insulin sensitivity, because curcumin can help improve the function of beta cells which produce insulin. It can reduce inflammation and oxidative stress which can contribute to insulin sensitivity. However, more research is needed to determine how effective the spice can be in improving insulin sensitivity in the long-term.

    Read more on insulin’s effect on the body here.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]

    Does turmeric reduce the risk of developing diabetes?

    By reducing inflammation and improving insulin sensitivity, turmeric may also be beneficial in helping to reduce the risk of type 2 diabetes. But it is only one component of a number of factors that can help offset the disease, which include healthy eating and exercise.

    Are there any other health benefits of turmeric?

    There is some evidence that turmeric can treat a number of skin conditions such as eczema, acne and psoriasis. Curcumin in turmeric has also shown promise in supporting brain health and blocking the growth of certain types of tumors but more research is still needed.

    In addition to its anti-inflammatory components, turmeric is also a good source of iron, potassium, omega-3 fatty acids and dietary fibre.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””][ad-slot slotcode=’div-gpt-ad-lb-resp-cont4′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]

    Are there potential risks of using turmeric?

    Turmeric is safe for most people when taken with food or in teas. But as with most things, moderation is key. Consuming too much turmeric at once can lead to nausea, indigestion and diarrhea. It can also interact with certain medications, such as blood thinners.

    Consuming high concentrations of turmeric over time has been linked to liver problems too. Those with gallbladder disease should avoid turmeric entirely as it may make their condition worse.Turmeric in doses of 500-2,000 mg per day is considered beneficial for people with diabetes, however, speak to your healthcare provider to determine the appropriate dose for you.

    How can I safely incorporate turmeric into my diet?

    Turmeric can be taken in supplement form or as an added spice in foods and beverages. As it is difficult for the body to absorb the curcumin in turmeric, taking supplements can enhance absorption. However, speak to your healthcare provider first to determine whether supplements are right for you and what dose is best. Ideally start at a lower dose and go up from there to see how your body reacts.

    You can also improve the absorption of turmeric by consuming it with a source of healthy fat such as olive or avocado oil. When using turmeric in foods or teas, avoid buying in bulk as its benefits are most potent when consumed fresh. Dried spices like turmeric generally last for about six months, provided they’re sealed and stored in a cool, dry place.

    Keep in mind that cooking with turmeric will take away some of its medicinal value.

    Try adding some turmeric to your next soup or curry along with healthy fats like avocado or olive oil. Turmeric is also a good addition to your morning smoothies, or sprinkled on oatmeal, scrambled eggs and vegetables. Here’s a yummy recipe for roasted curried cauliflower using turmeric.

    Find more tips on cooking with spices like turmeric here.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””][ad-slot slotcode=’div-gpt-ad-lb-resp-cont5′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]Remember that consuming turmeric alone will not improve blood sugar levels or prevent the onset of diabetes. To truly reap its health benefits, turmeric needs to be combined with healthy food choices and plenty of exercise. Be sure to talk to your healthcare provider to determine if and how turmeric can be incorporated in better managing your diabetes.[/vc_column_text][read-also-article article-slug=”cinnamon-is-a-flavourful-solution-for-diabetes/”][/vc_column][/vc_row]

  • How to engage with family and friends about weight and weight stigma

    How to engage with family and friends about weight and weight stigma

    [vc_row][vc_column][vc_column_text css=””]When you live with diabetes you are not just coping with a chronic condition, you are navigating an illness that comes with the burden of stigma related to weight. One of the first things you may hear from your healthcare team is “Lose weight.” You may also feel monitored by your loved ones regarding what you eat, and feel stuck in a cycle of dieting and falling off track. Living with diabetes is a unique challenge in that you are not just managing your physical health, you are also navigating how you feel about your body and others’ perception of it.

    Managing your weight can be a part of living with diabetes for many. However, this must be done in a supportive, kind way that doesn’t impose shame and negative evaluations of your weight and body. For your loved ones who don’t know diabetes as well as you do, they may minimize diabetes management to preconceived notions about weight and body size; in reality, many factors beyond these are involved in diabetes. As a result, you may receive many harmful messages about weight from the ones you love. Unfortunately, it is well documented that stigma around weight has many negative consequences in the realm of diabetes management. Not only can you feel shameful about your body, you may also engage in dangerous behaviours to cope, such as binge eating or poor diabetes management, which only results in feeling worse.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]If you have decided that weight management is a tool that you want to use to manage diabetes, having the ones you love work with you on this goal, in a supportive way, is important. Let’s review 3 tips that can help you do this:

    1. Communication

    The ones you love tend to want to help you with health management goals. Unfortunately, the ones you love may also say or do things that can negatively impact you. If your family and friends are part of your weight management journey, it’s important to be open with them about how to support you. Are there comments being made that are having a negative impact on you? Are there things that your loved ones do, related to weight, that make you feel shamed? Are your food choices being scrutinized? Talking about how other people’s comments may be stigmatizing can be difficult but it is important to address. The use of “I” statements can help you navigate these challenging conversations with the ones you love.

    I statements are a way to express how someone’s actions have impacted you, and what you would like them to do differently. I statements can be particularly helpful when having a difficult conversation by helping keep communication flowing and prevent it from shutting down. Let’s say your partner made a negative comment about what you are eating that hurt you. An I statement to address this may look like:

    “I felt hurt by the comment about what I had for dinner tonight. I have been having challenges with my body confidence and when comments like that are made, it really makes me feel poorly about myself. I know you want to help me with my goals, but I need you to understand there will be times I would like to treat myself along this journey. Moving forward, I ask that you please respect my food choices.”

    Communicating in an assertive and understanding way how someone’s actions are impacting you is important, as is clearly communicating how you need to be supported you in a gentle, compassionate way.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””] 2. Positive reinforcement

    It’s not just what your loved ones say, but what they do, that is important in diabetes management. If others are not supporting you with weight management, you need to consider what their actions can be. Let’s take exercise as an example. Research shows that working out with others not only improves your physical health, but your emotional health as well. When you feel better about an activity such as exercise, you are more likely to stick with that goal. Another example would be to re-evaluate mealtimes. Do you often eat alone (possibly stewing in negative thoughts about yourself)? Do you notice a difference when you eat with someone you care about? Sharing meals often has a positive experience on us in many ways and can support you on your journey to managing weight.

    3. Navigating your relationship with weight

    Our own internal stigma related to weight can be paralyzing, and you may feel an internal tug of war over self-compassion versus scrutiny. While difficult, part of any weight management journey needs to be addressing these thoughts within ourselves. Developing mindful, self-compassion about weight and body size helps reduce the mental turmoil related to stigma. Self-compassion entails many aspects such as changing negative self-talk about ourselves, setting realistic and appropriate goals related to weight management, mindfulness to help remain in the moment and how you engage with others. Research shows that self-compassion related to weight is positively correlated with improved well-being and diabetes management.[/vc_column_text][read-also-article article-slug=”fostering-positive-emotion-how-to-live-life-more-fully/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]Living with diabetes involves many factors you may not consider when first receiving a diagnosis. For many, navigating weight management and the stigma associated with it is one of the most challenging avenues of the journey. Changing negative perception both within ourselves and others about weight and body size needs to be at the forefront when it comes to this aspect of diabetes. Weight and body size is only one piece of the diabetes management journey, but engaging with weight in a supportive, gentle way is often one of the strongest factors in your success.[/vc_column_text][/vc_column][/vc_row]

  • 7 Canadian bad lifestyle habits for people with diabetes

    7 Canadian bad lifestyle habits for people with diabetes

    [vc_row][vc_column][vc_column_text]Despite our best intention to live a healthy life with diabetes, bad habits can sometimes creep in. While a treat or indulgence is okay every once in a while, a steady stream of unhealthy behaviours can disrupt your diabetes management. Read on to learn more about diabetes and bad habits.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    7 Canadian bad habits

    1. Maple Syrup

    Maple syrup may be healthier than some other sugars, but it is a treat to be enjoyed less often and in moderation. This is because consuming too much of any type of sugar can cause your blood sugar to spike and, over the long term, lead to diabetes complications. Read more about maple syrup here.

    If you’re looking for a sweetener that won’t affect your blood sugar as much as maple syrup or white sugar, consider using agave nectar or coconut sugar. Both of these sugars have a lower glycemic index than maple syrup, which means they don’t raise blood sugar as quickly. You can also consider using artificial sweeteners (for example, aspartame, cyclamate or sucralose), which contain few or no calories and generally don’t affect your blood sugar.[/vc_column_text][read-also-article article-slug=”best-sweeteners-for-diabetes/ “][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    2. Nanaimo bars

    Nanaimo bars, named after Nanaimo, British Columbia where they originated, have been a staple at family gatherings and holiday parties across Canada for more than 70 years. Unfortunately, they are one of the least healthy dessert options: a 70-gram (2.5-ounce) bar contains 330 calories, 18 grams total fat, and 42 grams carbohydrate.[/vc_column_text][vc_single_image image=”39641″ img_size=”full”][vc_column_text]Like any other sweet treat, you can enjoy a Nanaimo bar occasionally, but pay attention to portion control. One-third or one-half of a Nanaimo bar will surely satisfy your craving and you can accompany it with a healthier dessert option such as a serving of fruit or a small bowl of Greek yogurt.[/vc_column_text][read-also-article article-slug=”desserts-and-diabetes/ “][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    3. Ketchup Chips

    Who doesn’t love a potato chip? Ketchup-flavoured chips are a uniquely Canadian favourite. However, chips contain a lot of unhealthy fat, salt and calories.

    There are many healthier snack options to satisfy your between-meal cravings, including:

    • A handful of unsalted nuts. Almonds are a particularly good choice, as they’re packed with protein, healthy (unsaturated) fats and fibre.
    • A small bowl of popcorn. When air-popped and eaten plain (without oil, butter or salt), popcorn is a healthy whole grain food that is low in calories and high in fibre.
    • Trail mix made with nuts, seeds and a small amount of dried fruit. A 1-ounce serving contains 4 grams of protein, which makes it a filling snack that may help also help control blood sugar levels.

    [/vc_column_text][read-also-article article-slug=”10-diabetes-snacks/ “][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    4. Peameal bacon

    Processed meats – including peameal bacon, ham or beef jerky – contain many harmful chemicals that are not present in fresh meats. Regular consumption of processed meats has also been linked to an increased risk of cancer and heart disease.

    Replace processed meats with leaner, natural protein choices, such as chicken, turkey or tuna. If you’re really craving bacon, try turkey bacon or vegan bacon (made with a meat-free protein called tempeh). They are both leaner and contain less fat and fewer calories than regular bacon.

     5. Poutine

    An iconic French-Canadian treat, poutine is composed of French fries, gravy and cheese curds, all of which contain high amounts of calories and unhealthy fats.

    If you’re craving a potato dish to accompany a meal, go with potatoes prepared in a healthier way. Try roasted potatoes drizzled with olive oil, salt and pepper, or a simple boiled potato with a teaspoon of butter drizzled over. You’ll get the benefits of the potato’s fibre and nutrients, with far less fat.[/vc_column_text][vc_single_image image=”39638″ img_size=”full”][vc_column_text]Sweet potatoes – while not technically a member of the potato family – are also an excellent choice as they have a lower glycemic index than regular potatoes, and are packed with vitamins and nutrients.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    6. Sedentary lifestyle in cold weather

    Exercise is one of the most important things you can do to manage your diabetes. It helps regulate your blood sugar levels and control your weight. However, a recent survey found that most Canadians don’t get enough physical activity.

    One issue with respect to getting enough exercise is the weather. While it may be difficult to find the motivation to get outside and exercise during our cold Canadian winters, there are lots of activities you can do during the winter months while staying warm inside! Consider these exercises to help you maintain your physical activity goals while staying indoors:

    • Housecleaning, which involves lots of bending and twisting.
    • Walking up and down the stairs, which is a great cardio workout.
    • Weight lifting, which is great for building upper body strength; if you don’t own weights, you can use a couple of cans from your pantry.
    • Dancing can be a social activity if you have an exercise partner who is also up for a workout! Or you can swing and sway to your favourite music by yourself!
    • Mall walking during the bleak winter months is a great way to get your daily steps in. Many malls open their doors before the shops open to allow people (especially senior citizens) walk the corridors.

    [/vc_column_text][vc_single_image image=”39639″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    7. Bloody Caesar/alcohol consumption

    It’s perfectly fine to enjoy an alcoholic beverage from time to time – particularly the classic Canadian bloody Caesar! However, it’s important to be aware of the amount you are drinking on a daily or weekly basis and keep your alcohol consumption within a healthy range. This is because the link between heavy alcohol consumption and complications of diabetes is quite clear: drinking to excess can lead to erratic blood sugar levels, nerve damage, high blood pressure, heart attack or stroke.

    Diabetes Canada’s clinical practice guidelines state that moderate alcohol consumption is defined as 1 to 2 standard drinks per day. For people with diabetes, alcohol consumption should be limited to less than 10 drinks per week for women and less than 15 drinks per week for men. A standard drink is equal to 12 ounces of beer, 5 ounces of wine or 1-½ ounces of liquor.

    So go ahead and enjoy a drink every now and again. To keep your calories and blood sugar in check, consider these tips for healthier alcohol consumption:

    • Enjoy a glass of wine with a splash of soda water
    • Have a light beer
    • Prepare a mixed drink with sparkling water, instead of sugary pop

    Bad habits can be hard to break, but knowing that healthier options are always available can help you make the right choices more often.[/vc_column_text][read-also-article article-slug=”10-foods-to-avoid-if-you-have-diabetes/”][/vc_column][/vc_row]

  • Keeping a food journal can help you lose weight in the new year

    Keeping a food journal can help you lose weight in the new year

    [vc_row][vc_column][vc_column_text]A new year often brings new resolutions. For many, a New Year resolution is to lose weight. For some, this resolution is made annually, with little success. How can this year be different? Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, some research found that people keeping a food diary six days a week lose about twice as much weight as those who keep food journals one day a week or less. Keeping a food journal may be a key to losing weight.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]How can writing down what you eat and drink in a food journal make a difference?

    1. Awareness

    Keeping a food journal increases your awareness of when, what, how much, and why you are eating. So many of us are guilty of mindless eating and unless we write it down, it may not even register that we actually ate certain foods. For some people, the act of recording every bite can discourage overeating. People may reconsider eating something because they don’t want to write it down.

    2. Identify and change habits

    Food journals can help people identify areas where they may make changes that will help them lose weight. They can unveil habits of overeating and reveal triggers to avoid, such as not eating enough during the day and then eating too much at night or “social overeating” when in the company of others.[/vc_column_text][read-also-article article-slug=”maintaining-a-healthy-weight-why-is-it-important-for-people-living-with-diabetes”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Here are some tips on how keeping a food journal can lead to successful weight loss:

    1. Decide what to record

    Consider recording time, type of food, and amount eaten. Another thing that may be helpful is to include the location of the meal. This information will provide insight into habits and triggers for healthy and “less than healthy” eating. For the person with diabetes, it may also be helpful to write down the amount and type of exercise during that day, any medication taken, and blood sugar results.

    2. Make journaling a habit

    It may be best to record food intake as you go throughout the day. Or at least, set some time aside at the end of the day. The journal will be more accurate if food intake is recorded right after eating. Always carry your food journal with you or use a tracking application on your computer or other electronic device.

    3. Look for habits and triggers to change

    Food journals alone can help with weight loss, but they can be even more useful when you go back and review what was written. A dietitian can also review them with you to identify patterns and make suggestions.

    The purpose of a food diary is not to be perfect. Slip-ups will happen and the main point is to stay motivated to use this tool to promote improved health and gradual weight loss. Remember, when setting a goal to lose weight even small amounts of weight loss can result in big improvements in blood sugar, blood pressure and cholesterol levels. Successful weight loss means you can still enjoy food you love in moderation. Following extreme weight loss plans or eliminating complete food groups from your diet can work against weight loss goals – leading you back to where you started year after year.[/vc_column_text][vc_message]Click here to find a printable weekly food journal.[/vc_message][read-also-article article-slug=”tips-for-maintaining-a-healthy-weight”][/vc_column][/vc_row]

  • Setting goals for healthy eating

    Setting goals for healthy eating

    [vc_row][vc_column][vc_column_text]Setting goals for healthy eating doesn’t have to happen all at once. In fact, if you set and achieve a goal each day – or each week – you’ll have something to celebrate! Think about taking small, manageable steps at every meal.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Here are some tips to help you along the way:

    • Simplify. Consider variety and freshness. Focus on finding foods you love and easy recipes that incorporate fresh ingredients.

    • Start slow and build gradually. Trying to make your diet healthy overnight isn’t realistic or smart. The pressure of making big changes is difficult. Instead, take small steps: try a new vegetable, or switch from butter to olive oil when cooking. As these small changes become routine, you can keep adding more healthy choices along the way.

    • How do you feel after eating? Think about how full you feel after a meal. This will help you plan future meals, and you’ll know when to say “stop!” If you still feel hungry after a meal, load up on vegetables that are low in calories and carbohydrates such as cucumber, broccoli, spinach, kale.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]When figuring out how much food you should eat at any given meal, your hands are a simple tool! Diabetes Canada “handy portion guide” can show you how.

    The plate method is another simple and easy way of calculating how much – and what kinds – of food you can eat at lunch and dinner.

    Every change you make – whether large or small – matters! Be kind and patient with yourself. You don’t have to be perfect every single day, and you don’t have to completely eliminate the foods you love, either. The long-term goal is to feel healthy and have good energy levels. Don’t punish yourself over the odd misstep … every healthy food choice you make counts.

    5 tips to help you stay on track with your nutritional goals

    1. Eat three meals per day at regular times and space meals no more than six hours apart. (You may benefit from a healthy snack, especially if you are taking insulin; ask your healthcare team if snacks fit into your nutritional plan.)
    2. Limit sugars and sweets; for example, sugar, regular pop, desserts, candies, jam and honey.
    3. Limit the amount of high-fat food; for example, fried foods, chips and pastries.
    4. Eat more high-fibre foods; for example, whole-grain breads and cereals, lentils, dried beans and peas, brown rice, vegetables and fruits.
    5. If you are thirsty, drink water.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    My nutritional goals

    If you are thinking of making healthy changes to your nutritional plan, consider the information above and decide what you would like to commit to changing. Use the checklist below (and see printable format at the end of this article) to decide what you’d like to do, and check off your successes each time you make a change. By recording your successes, you’re more likely to stick to it over the long term![/vc_column_text][vc_column_text]

    I will: ✔ I did it!
    Eat three meals a day, at regular times
    Drink water, instead of pop or fruit juice
    Switch to whole grain bread or roll, instead of white bread
    Increase fibre in my diet
    Eat 3 servings of fruit per day
    Introduce a new high fibre grain into your weekly menu, such as quinoa or brown rice
    Try a new and interesting-looking vegetable
    Eat dark green, leafy vegetables, such as kale or spinach more often
    Choose legumes, such as lentils or pinto beans at least once a week in place of meat
    Try whole grain pasta, instead of regular pasta
    Eat fish – instead of beef or pork – for dinner, two times per week
    Broil, roast or bbq chicken for dinner, instead of frying
    Try a low-fat cooking method for beef, instead of frying
    Use herbs and spices to flavour meat, instead of salt
    Use cinnamon and nutmeg to flavour dessert, instead of sugar
    Try poaching or broiling fish or meat, instead of frying
    Try a meatless meal, by eating tofu or legumes at least once per week
    Replace high-fat cheese with a low-fat cheese, such as ricotta
    Switch to a lower fat milk
    Reduce my portion size of carbohydrates and/or protein by using the plate method to plan my lunch and dinner
    Reduce my portion size of carbohydrate and/or protein by using the handy portion guide to plan my lunch and dinner portions
    Write in your ideas for goals in the spaces below:

    [/vc_column_text][vc_column_text]

    Print out your plan!

    Choose the goals that you like and stick to them. The small goals you choose now will lead to some big changes in your nutrition plan.

    Download the Set your healthy eating goals[/vc_column_text][/vc_column][/vc_row]

  • Type 2 diabetes meal planning

    Type 2 diabetes meal planning

    [vc_row][vc_column][vc_column_text]Planning meals that fit your health needs, tastes, budget, and schedule can be complicated. A great place to start is by consultation with a dietitian. Together you can develop a healthy eating plan that will work for both your diabetes management and lifestyle needs. In the meantime, read on to find out what foods should be added to your meal plan and which foods should be limited to promote healthier eating. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    The facts about healthy eating

    When people with type 2 diabetes consume excess carbohydrates, the body reacts by creating too much blood glucose (sugar). This builds up in the blood stream and can lead to a number of harmful complications.

    Additionally, excess fats, salt and calories in foods can lead to unhealthy blood cholesterol and blood pressure levels and can also make weight maintenance a challenge.

    These issues all increase the risk of diabetes complications such as heart disease, kidney problems, and nerve damage. A healthy eating plan is vital to help people with type 2 diabetes live well and reduce the risk of these and other complications.

    The aim of healthy eating with type 2 diabetes is to help control:

    Type 2 diabetes meal planning

    The good news is that people with diabetes do not generally have to eat totally differently from everyone else. By and large, a healthy type 2 diabetes meal plan reflects Canada’s Food Guide. This means increasing the consumption of vegetables, fruits and whole grains, and reducing or removing processed foods and unhealthy fats from the diet.[/vc_column_text][read-also-article article-slug=”a-guide-to-meal-kit-delivery-for-people-with-diabetes”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Foods to emphasize in your meal plan:

    • High fibre foods like vegetables and fruits, nuts, legumes, and whole-grain foods.
    • Diabetes-friendly carbohydrates like vegetables and fruits, whole grains and low-fat dairy products.
    • Protein such as fish (cod or haddock, or those high in omega-3 fatty acids, like mackerel, salmon and herring), meat or poultry (chicken, turkey, lean cuts of beef), and beans, peas, lentils and soy products (tofu, soybeans, soy products).
    • Healthy fats like almonds and many other nuts, avocados, and canola, olive and peanut oils.

    Foods to reduce or eliminate:

    • Unhealthy fats like saturated or trans fats, found in foods like many processed foods and in high-fat dairy and animal proteins.
    • High-cholesterol foods like high-fat dairy and animal proteins, some highly processed foods, tropical oils such as palm oil or coconut oil.

    You will also want to cut back or eliminate salts from your diet. To learn what’s in the packaged foods you buy, check out this page:  Learn how to read food labels.

    Food portions and type 2 diabetes

    Portion control is an essential part of healthy eating with type 2 diabetes. The Eat Well Plate method makes portion control easy. It is based on loading your plate in the following way:

    • ½ plate filled with vegetables and fruit
    • ¼ plate filled with whole grain foods
    • ¼ plate filled with protein foods

    Learn more about the plate method and portion control.[/vc_column_text][read-also-article article-slug=”menu-planning-for-people-with-diabetes”][/vc_column][/vc_row][vc_row][vc_column][vc_message]Check out our diabetes-friendly recipes here.[/vc_message][/vc_column][/vc_row]