About the Author: About this Book:

Transcription

1

2 About the Author: I am a freelance writer with 12 years of professional writing experience. My husband and I have 7 children together, two of which the oldest and our youngest have type 1 diabetes. Since my son s diagnosis in 2010 I have devoted much time to research and advocacy in the diabetes community. My father and mother in law also both have type 2 diabetes. In July of 2016 I became an author at TheDiabetesCouncil.com. About this Book: This book is a wonderful guide aimed at helping those with Prediabetes and Type 2 diabetes learn how to effectively manage this chronic condition. Because diabetes can be challenging, this guide can help to take some stress away from you by teaching you more about how your body reacts to different foods and what you can do to prevent both highs and lows. Copyright 2017 TheDiabetesCouncil.Com All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in reviews and certain other non-commercial uses permitted by copyright law

3 Introduction Aside from exercise regimen, blood glucose checkups, and diabetes medications, a daily healthy eating habit is a crucial part of your diabetes management. If you have been diagnosed with diabetes recently, you may have a misconception that you have to cut out all sugary foods and many of your favorites to assist in stabilizing your blood sugar levels. Unlike what you may have heard about diabetes, you do not have live a life with only boring foods. By knowing more about the different food groups and learning how to keep track of your calories and your carbohydrate intake, you will be amazed with all the delicious dishes you can still enjoy. In this chapter, we will introduce you to many topics that are related to food groups, healthy meal ideas, and much more: - 3 -

4 Contents Introduction... 3 Who is This Guide for?... 7 Diabetes Common Goals in Diabetes Management... 9 Where to Begin?...10 What Can People with diabetes Eat?...12 Debunk the Myths about Carbohydrates...13 How Does Sugar(Carbohydrates) Affect Your Body?...13 Simple Carbs vs. Complex Carbs...13 Refer to the Glycemic Index...14 Learn Carbohydrate Counting...15 Legumes: Great Source of Protein...16 Dangers About Fat?...17 Benefits of Protein and Probiotic Foods...18 What Foods Are Rich with Probiotics?...19 How to Incorporate Probiotics into Your Meal Plans...20 How to Balance Your Meals...22 Simple Ways to Create Your Plate...24 Sample Plans...26 What is the Exchange List?...29 How Are Exchange Lists Categorized?...30 Advantages of Exchange Program...31 Helpful Hints for Using Exchange Lists...31 Why Are Certain Food Portions Much Bigger Than Others?...33 Exchange List...34 Carbohydrates...34 Meat

5 Plant-Based Proteins...42 Vegetables...43 Fruits...45 Dairy Products...47 Fats and Oils...49 Free Calories Foods...51 Seasonings...53 Sauces and Condiments...54 Combination Foods...54 Fast Foods...56 Vegetarian Foods...57 Snacks for Occasional Use...58 Candy and other Sugary Foods...60 Beverages (Non-alcoholic)...60 General Guidelines for Alcohol Consumption...63 Use Alcohol in Moderation...63 The Important Do s and Don ts of Drinking for Diabetes Individuals...64 How to Handle Holiday Times Plan around the Festivities Outsmart the Holiday Feasts Do Not Sink into the Couch Avoid Unconscious Eating Catch Up on Your Sleep...66 Tips of Night Shift Workers with Diabetes...67 Learn How to Cook Smarter...70 Juicing for Diabetes...73 Food Hygiene 101 for Diabetes...75 At-Risk Food Items...75 Ways to Keep Clean in the Kitchen

6 Stop Foodborne Illnesses by Being a Smart Shopper...79 Foodborne Illnesses Preventing Tips for Eating Out...79 Foodborne Illness: Know the Symptoms...81 Is it Safe for Diabetes Individuals to be Vegetarians?...82 Tips for Beginner Vegetarians, Vegans, and People Who Need to Go On Low Fat Protein Diet...83 Is Cheat Day a Good Idea?...85 Experts Advices and Quotes...86 FAQs...87 Additional Food Safety Resources...90 Conclusion

7 Who is This Guide for? This guidebook is geared towards individuals with diabetes and caregivers. If you or someone you know has been diagnosed with diabetes, you may be worried about how the disease is going to change life as you know it. Contrary to what you have heard about all the complexity of this health condition, most people with diabetes can still live an active lifestyle much like they did before their diagnosis, as long as they provide proper care and attention to their diet and exercise routine. This book is a guide for people to learn how to eat healthier by counting carbohydrates, keeping track of calories, and using the food exchange list to swap out fatty foods for better food choices that includes more lean protein and less fat content. If you are overweight or have been diagnosed with prediabetes, this is an excellent source of information to adapt healthier eating habits and halt or prolong the development of diabetes. Parents who have a child with diabetes, the exchange food charts as well as the meal plans can offer your assistance in selecting foods according to your child s needs and allergy concerns. Although the 30-day meal plans probably consist of too many calories for your child s daily caloric intake, it will give you some ideas on preparing delicious meals that your child will love