Planning a healthy diet for diabetes

No matter which type of diabetes you have, the foods emphasized in your eating plan are good for everyone in your family. A diet low in saturated fats, cholesterol, and sweets, but high in fiber, fruits, vegetables, and whole grains can help you sidestep many common ailments, such as heart disease and high blood pressure, and can go a long way in helping you live a longer, healthier life.

Start by reading food labels more carefully. Look for the ingredients list and the nutrition facts label, which indicates the percentage of protein, fat, and carbohydrates in each serving.

A dietitian or nutritionist can provide invaluable help as you develop a personalized eating plan. After all, you’re not making temporary adjustments; this is a lifelong commitment. Using food to prevent hypoglycemia, or to treat it if it occurs, is also a critical safety issue.

People who’ve been recently diagnosed are usually asked to keep a food diary to track their calories, carbohydrates, and fats. A dietitian can instruct you on how to meet your caloric and blood glucose needs by counting fat and carbohydrate grams, measuring portions, and adjusting your food intake to the amount of exercise you get. If you prefer, more structured menus have been developed specifically for people with diabetes. Check your library or bookstore, or contact the American Diabetes Association.

Even once you’ve learned to manage your diabetes, you may find that a change in schedule, a trip, or a move to another part of the country necessitates some adjustments in your meal plan. On such occasions, consult your dietitian.

For people with diabetes, eating out — whether at a restaurant, a function, or a friend’s home — is always a challenge. Portions can be hefty and packed with calories and saturated fat. When you eat out, it may help to follow these simple guidelines:

• Ask how entrées are prepared, and avoid fried foods or dishes served in heavy sauces or gravies.
• Choose skinless chicken, fish, or lean meat that’s broiled, poached, baked, or grilled.
• Get the server’s advice in selecting healthy, low-fat dishes. Restaurants are used to dealing with special diets.
• Don’t feel obliged to clean your plate. Eat a reasonable portion, and take the remainder home.
• Choose steamed vegetables and salads to accompany your meals. Request low-calorie dressings and toppings, and if they’re not available, ask for all dressings, butter, and sauces to be served on the side so you can use them sparingly.
• If you take insulin and know your meal will be delayed, time your injection appropriately. You may need to eat a roll or piece of fruit to tide you over.
• If you crave a dessert, share one.

Have you worked with a dietician? If so, what tips have you learned from him or her?

Diabetes: A plan for living, a report from Harvard Medical School, will help you better understand and manage your diabetes. Among other things, you’ll learn the basics of how your body metabolizes sugar, the tools of diabetes control, and the fundamentals of nutrition and exercise. You’ll get up-to-date information about recent innovations in treatment. Perhaps most importantly, you’ll see that it’s not just possible to live with diabetes; it’s possible to live well.

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