1. Variety Is the Spice of Life
Goal: Eat a variety of foods within and among the basic food groups while you stay within your calorie needs.
Which means: Make your calories count! Choose foods packed with vitamins and minerals. Don’t use up your calories on foods with added fats and sugars.
2. Take Control of Your Calories
Goal: Control the number of calories you eat in order to reach or remain at a healthy body weight.
Which means: Aim always for a healthy body weight. To achieve and maintain a healthy body weight, eat only the calories you will burn every day. If your weight is creeping up, shave off calories by choosing healthier foods — and burn more calories with physical activity.
3. Fortify Yourself
Goal: Increase the amount of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products you eat each day.
Which means: These foods provide essential vitamins and minerals to keep your body functioning properly. Choose more of these healthy low-fat foods to get the vitamins and minerals you need.
4. Be Picky About Your Fats
Goal: Choose fats wisely for good health.
Which means: Keep the amount of saturated fat and trans fat you eat low. Choose healthier fats and oils — those with mainly monounsaturated and polyunsaturated fats. These include nuts, olive oil and canola oil.
5. Be Careful About Carbs
Goal: Choose carbohydrates wisely for good health.
Which means: Get about half the calories you eat every day from healthy carbohydrates. This means whole grains, legumes, dried beans, fruits, vegetables and low-fat dairy foods. Eat fewer processed foods and fewer foods made with added sugars and fats.
6. Hold the Salt
Goal: Choose and prepare foods with little salt.
Which means: Limit your sodium intake to no more than 2,300 milligrams a day by eating fewer processed and prepared foods and not seasoning with salt when you cook and eat. Note: Did you know that just 1 teaspoon of salt contains 2,300 milligrams of sodium?
Adapted from Real-Life Guide to Diabetes, by Hope S. Warshaw, MMSc., RD, CDE, and Joy Pape, R.N., BSN, CDE. Reprinted with permission from The American Diabetes Association.
Article courtesy of Parade.com