There are many questions that arise when you receive a diagnosis for diabetes. “What can I eat?” is one of the most common because it’s easy to feel overwhelmed by the limitations and decisions you have to make. While there is no one correct way, there are some tips that can help you feel empowered in your eating choices while having diabetes and allow you to enjoy all the flavors and foods out there!
1. Work with a nutrition specialist
Our bodies are all different, so it’s important to come up with a plan that is tailored to your specific body and nutrition needs. A registered dietician nutritionist experienced in diabetes planning can help you create a meal plan that works around your treatments and food preferences.
2. Use the Diabetes Plate Method
If counting and calculating calories, macronutrients, and carbs sounds overwhelming, you can use this simple method that helps portion meals.
Step 1: Fill half of a dinner plate with non-starchy vegetables like broccoli, carrots, leafy greens, cucumbers, mushrooms, green beans, and peppers. Not only are they low-carb but they are also filled with beneficial minerals and vitamins.
Step 2: Fill a quarter of the plate with lean proteins like chicken, fish, tofu, cheese, shellfish, hummus, or edamame. Lean animal protein choices are lower in saturated fat which is a better choice for your heart!
Step 3: Fill the last quarter of the plate with carbohydrates like starchy vegetables (potatoes, squash, pumpkin), rice, beans, fruit, and dairy products.
Step 4: Don’t forget to hydrate! Opt for water or other unsweetened drinks
It’s a helpful method when thinking about the overall balance of proteins, vegetables, and carbs in your meal, so you can apply it regardless of whether you’re eating on a plate!
3. Look at food labels
While you don’t want to be obsessing over everything you eat, it’s good to get to know what’s on food labels to help you make the best food choices. The important ones to look at are the serving size, total carbohydrates, including starches, fiber, and sugar. Similar to the plate method, it’s important to prioritize unprocessed, nutrient dense carbs, and high fiber foods over processed, high carb, high sodium, and high saturated fat foods. Have questions about food labels? Ask a registered dietician to walk you through what to look for.
Diabetes and your feet!
What you eat can impact your whole body health, including your feet! Foods rich in vitamin D, calcium, and omega-3s are especially important for your foot health to support healthy bones and tissues. Diabetes impacts your feet in many ways, so consult with our podiatrists to stay on top of your foot health and prevent complications like ulcers, neuropathy, and amputations.
At Foot and Ankle Specialists of Central Ohio, our team of dedicated foot care specialists are experienced in all aspects of diabetic foot care and other podiatric issues. If foot pain is preventing you from living life comfortably, reach out to our podiatrists for help! Contact any of our offices in Columbus, Gahanna, Dublin, Lancaster, Pickerington, and Newark, OH to schedule an appointment today!
