Many type 2 diabetics start treatment with instructions to lose a little weight -- and even though weight loss comes down to simply eating less and exercising more, it's easy to say but hard to do, especially if you're a senior and these instructions come coupled with other aging diet needs. Your best bet for sticking with a plan is to try to figure out ways to interject little healthy lifestyle adjustments into parts of your daily routine where they can take root and grow, but not completely alter your lifestyle.
When it comes to exercise, make it a routine by coupling it with things you already do. For example, is there a time of day where you sit at the table and speak to a friend or spouse about your day? If so, see if you can take a walk instead, and catch up while you exercise. If you generally get together with friends or family on the weekends, suggest a meet-up at the gym or YMCA where there is usually something for everyone's interest such as swimming, bicycling or a yoga class. Most gyms offer some programming geared to seniors, but if you don't find what you're looking for at a gym, senior centers usually offer fitness classes that you could try.
Your diabetes management team will be in tune to other chronic conditions that are more prevalent as you age, but be sure to disclose all of your known health issues to your team -- even if you think that the condition isn't relevant to diabetes treatment. For example, it may not seem relelvant to tell your diabetes management team about your arthritis, but your dietitian would use that information to modify your meal plan -- perhaps suggesting that you buy frozen cut-up or pureed vegetables rather than fresh vegetables that require peeling or cutting. If dentures make eating certain foods difficult, alternatives can be suggested. If you live alone and sometimes don't bother cooking for yourself, your dietitian can suggest quicker healthy meals. If you eat out often, you may end up overeating if you are not careful, and your dietitian can make suggestions for healthy choices when you are eating out. Disclosure of all current medications is also important, as some prescription medications may interact with certain foods, such as grapefruit or green tea.
A 1600-Calorie Diabetic Meal Plan That Considers Aging Diet Needs:
Breakfast:
- 1 cup cooked instant oatmeal
- 1 cup skim milk
- 1 cooked egg
- 1 slice whole-wheat toast
- 1 tsp reduced-fat butter spread
- coffee with fat-free half and half
Lunch:
- 1 cup tomato soup + 1/2 cup canned beans (like kidney, black or pinto) + 1/2 cup frozen zucchini or yellow squash. Or, 1 cup of bean soup.
- 3-5 whole wheat crackers (about 80 calories - check the nutrition label)
- 1/2 turkey sandwich made with 1 slice whole wheat bread, 2 oz lean turkey meat, 1 oz cheese, and 1 Tbsp reduced fat mayonnaise
- 1/2 cup unsweetened applesauce
Dinner:
- 3 ounces of ground lean sirloin, turkey or chicken meat. Or, 3 ounces of a cooked, unbreaded fish fillet.
- 1 cup frozen mixed vegetables, cooked (like broccoli and cauliflour mix)
- 1 cup frozen winter squash puree, or 1/2 of a large baked sweet potato
- 1 tsp reduced-fat butter spread
- 1/2 cup sugar-free pudding
Snack:
- 6 ounces of low-fat yogurt -- look for dessert flavor options.
