PRE-DIABETES
FOOD
Managing blood sugar is something that all diabetics
& pre-diabetics need to constantly work on.
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FILL UP ON FIBER
- Eat plenty of high-fiber foods, including vegetables, fruits, beans & whole grain breads
- Fiber helps you feel fuller longer & can help you eat less to avoid weight gain
- At least half your plate should be fruits & vegetables that have been steamed or sautéed in healthy fats
- Those veggies can be fresh, frozen, or canned
- Just skip the canned vegetables with added salt
- Cook the food you eat & pack it for your lunch for work
- Don't eat processed food or junk foods
- Don't eat out often
LEAN FOODS
- Lean red meats & trim all visible fat
- For chicken or turkey, select t white-meat without the skin
- Adding fish to your diet 2-3 times a week is part of a diet that can help diabetes prevention
- Bake, broil, roast, grill, or sauté rather than fry to keep it lean
PORTIONS
- You still can eat many of the foods you like, just have smaller amounts of them
- Adding that this is especially true for starchy foods like white rice, white potatoes & pasta
- Cut out high-calorie, junky snacks & save your decadent desserts for special occasions
- Remember that even healthy foods can lead to weight gain if you eat too much of them
- Being overweight is a primary risk factor for type 2 diabetes
SUGAR LIMITATIONS
- While no exact sugar recommendation for pre-diabetics exists, the World Health Organization recommends limiting your added sugar intake to less than 5 percent of your caloric intake
- This means that if 2,000 calories a day is about your average, you shouldn’t have more than 100 calories from added sugar
- Since carbohydrates contain 4 calories per gram, this amounts to a maximum of 25 grams of added sugar per day
FATS
- Your diet should have some fat
- Choose from the healthiest sources olive & vegetable oils, nuts, seeds & avocado
- Buy low-fat or fat-free dairy products such as reduced-fat cheeses, non-fat or low-fat
yogurt & skim milk
SKIP THE SUGARY DRINKS
- No fruit juice
- No sweet tea
- No juice
- No soda
- No sweetened lemonade
- No mocha latte coffee creations
- Sugary drinks provide nothing more than empty calories & they won't help you feel full
- All the sugary drinks out there are a real risk factor for obesity & pre-diabaetes
ALCOHOL
- Men should have no more than 2 drinks a day & women no more than 1
- A drink is 12 oz of beer, 5 oz of wine or 1.5 oz of distilled spirits of 80-proof
STAY HYDRATED
- Drink plenty of water
- People often mistake thirst for hunger, which can lead to overeating & weight gain
- You'll feel better when you're hydrated because it lowers your blood sugar
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Pre-Diabetes Spices | Signs Of Pre-Diabetes
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Added Sugar | Hidden Sugar | Surprising Sugar Ingredients
Nutrition Directory
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