Recently I was diagnosed with type 2 diabetes. So for the last month I have had to relearn how to eat. I figured there are others out there that have not been diagnosed, but may show symptoms and just have not got a positive test, or maybe you have been diagnosed but cant afford a doctors help. I am not a doctor and this is just to help you change some of your eating so maybe you can feel better.
I was exhausted all the time, could not stay awake no matter how much caffeine I drank. In fact coffee would actually put me to sleep. It took a little perfecting this chart for my personal use but has helped with energy and I have started to loose weight. Also sorry I only have the chart for a women because that is what I am and that is what they gave me.
I have not changed the chart I was given this is it. when you first start try changing the kind of bread you eat to whole wheat whole grain.
if you eat yogurt change it to lite or plain and add fresh fruit and chop some pecans or other nut you like. Try eating fruit with your breakfast and add fruit and vegetables to your lunch and dinner. Drink a glass of water before you begin eating.
A little change at a time is better then nothing at all.
Women: 30- 45 grams of Carbohydrates per meal (2-3 meals per day)
15-30 grams of Carbohydrates per snack (1-2 snacks per day)
with a minimum of 7 grams of protein for every meal or snack
Fiber on labels if the fiber is at least 5 grams you may subtract half of the fiber from total carb count.
These serving sizes are estimates.
Always check your specific labels when available. Read Labels
1 carb serving= 15g total Carbohydrate
Foods with carbohydrates- these raise blood sugar
Milk
1 cup milk
8 oz yogurt (lite or plain)
Starch: cooked
1/2 cup beans*
1/2 cup peas*
1/2 cup corn
1/2 med potato / 1/2 cup mashed / sweet potato* or yam*
1 cup winter squash
1 slice whole wheat bread 1 oz*
1 tortilla 6" flour or corn
2 taco shells 5"
1/4 large bagel 1 0z
1/2 hamberger or hotdog bun
4" waffle or pancake
1/2 -3/4 cup whole grain cereal*
1/2 cup oats-steel cut*
1/3 cup brown rice
1/2 cup wild rice, bulgar*, couscous
1/3 cup whole wheat pasta*
3 cups popcorn
4-6 small crackers
15 chips or small fries
1/3 cup quinoa, millet*
1/3 cup barley*
3/4 cup hominy
* A good source of fiber
Fruit
1 small fruit*
1/2 large banana*
1/2 grapefruit*
1/8 cup raisins, dried fruit
15 grapes
1 cup melon, berries*
1/2 cup light canned fruit
1/3 - 1/2 cup juice
Vegetables:
1/2 cup cooked or 1 cup raw =5g
Sweets:
1 Tbsp. jelly, honey, sugar
2 small cookies
1 0z. chocolate
1 small brownie
1/10 slice pie
1/2 cup ice cream
1 fudgsicle
1/2 cup sugar-free pudding
MISC:
3 tbsp catsup
1/2 cup pasta sauce
COMBINATION FOODS
Casserole, Tuna noodle, lasagna, mac and cheese - 1 cup = 2 servings =30 grams
Burrito-meat and bean - 5 oz = 3 servings
Pizza -cheese / vegetarian 1/4 of a 12 inch pizza = 2 servings
Enchilada 1 (11oz) = 3 servings
soup-bean, lentil, tomato or split pea 1 cup = 2 servings
FOODS WITH LOW OR NO CARBOHYDRATE - ( These do not raise blood sugar)
NON-STARCHY VEGETABLES;
All raw or cooked vegetables - no limit
Salad, carrots, green beans, brocoli, cauliflower, tomato, zucchini, cabbage, etc.
MEAT & MEAT SUBSTITUTES:
Poultry without skin
fish
shellfish
beef-choose more than 90% lean
Pork-choose loin/ round cuts
Bacon/ Canadian bacon
sausage-consider turkey sausage
Eggs-limit to 4 yolks per week
Cheese-choose low-fat if possible
peanut butter
cottage cheese
walnuts
almonds
FATS-small amounts
Heart Healthy Fats:
Avacados
Nuts
Olives
Canola oil, olive oil
Margarine with plant sterols
Other fats:
Margarine
Mayonnaise
salad dressing
vegetable oil
butter
sauces with fat
coconut
sour cream
cream cheese
Carbohydrate Recommendations
women-weight loss;
2 servings per meal-30g ( active: 3 servings per meal- 45 g snack:) 0-2 servings 0-30g
to check calories try Calorieking.com
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