It might be easier than you think, though, if you remember that changing the way you eat doesn't mean going "on a diet" -- instead, you're making a lifestyle choice. Making healthy substitutions for some of the non-healthy foods you are eating now, is a good first step.
1. Switch the empty calories of soda and sugary drinks for healthier beverages
Drink water, herbal teas, and skim milk instead. Studies show that stopping the pop habit can help you lose 20 pounds in a year, without making any other changes to your diet.2. Ditch the fast food and bring your lunch to work
Making a sandwich on whole grain bread, or bringing a salad and a piece of fruit, will save you lots of calories and fat grams. Salads, fruit and whole grains are beneficial for a diabetes diet. Bringing your own food from home gives you control over your carbs and your calories. And as a side benefit, you'll also save money.3. Don't eat processed, packaged snacks
Make your own healthy cookies and snacks instead. Here are some low-fat, whole grain recipes...Small amounts of treats, like cookies and other snacks are okay in a diabetes diet, especially if you make them yourself, with an eye towards keeping them low fat and low calorie. Just be sure to watch portion sizes, even with lower calorie snacks.
4. Cook dinner at home, instead of eating out.
According to research conducted by the U.S. Department of Agriculture's Economic Research Service, Americans spend almost half of their food dollars dining out, rather than buying food to cook at home. Fast food and restaurant meals can be loaded with hidden fat and calories, and portions can be extremely large. Cooking at home gives you control over what goes into the food you eat, and it's a lot easier to regulate your portion sizes if you're the one dishing it up.Here's some healthy recipes to get you started...
5. Switch soups and salads into your meals.
Instead of reaching for chips or fries, have soup or salad instead. Studies show that eating soup can help you feel more satisfied, which means you'll eat less when you have soup with your meal. Make sure the soups you choose have a clear broth rather than a cream-based broth. You'll save a lot more calories. Adding a salad to your meals will give you more of those important servings of fresh vegetables, while increasing your vitamin intake and boosting your fiber, too. More fiber in your diet can help you control your blood sugar.Eating a healthy diet, that's diabetes-friendly, doesn't have to be difficult. These five changes will start you on your way.
Source:
"The Nutrition Source - What Should You Eat?." Harvard School of Public Health. Web. 5 Mar 2010. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat
