- Step 1: Count your carbohydrates Eat a diet comprising 45 to 65 percent carbohydrates. Select healthy carbs, such as fruits and vegetables, whole grains, legumes, and low-fat dairy products.
- TIP: Don’t skip meals. To avoid unhealthy blood sugar fluctuations, be consistent and eat the same amount of food at the same time every day.
- Step 2: Choose fiber-rich foods Pick foods rich in fiber, such as leafy greens, legumes, whole-wheat flour, and nuts. Aim for 25 to 30 grams of fiber per day.
- Step 3: Limit bad fats Limit your intake of butter and margarine and use olive or canola oil when cooking. Check food labels to avoid saturated and trans fats in processed foods.
- Step 4: Choose good protein Choose lean cuts of protein, such as sirloin or boneless, skinless chicken breasts. Try to eat heart-healthy fish, such as salmon or tuna, at least twice a week.
- TIP: Coordinate your meals and medication, especially your insulin, to maintain an ideal blood sugar balance.
- Step 5: Work with a nutritionist Ask your doctor to recommend a dietician. A dietician can help you control your eating, help you lose weight, and help you create a daily menu.
- Step 6: Use food tools Use a carbohydrate exchange system. Foods with equal amounts of carbs, proteins, fats, and calories can be traded for another item within the same group.
- FACT: Frederick G. Banting and John Macleod discovered insulin and were awarded the Nobel Prize for medicine and physiology in 1923.
You Will Need
- Fiber-rich foods
- Lean proteins
- Carbohydrate exchange system