Diabetes & Beverage Choices

Choose beverages wisely. Beverages containing carbohydrate can increase blood sugar. Milk, juice, and other carbohydrate containing beverages (soda pop and fruit drinks) should be worked into your meal plan and counted as carbohydrate choices. The following drinks have minimal effects on blood sugar:

• water,
• sugar free drink mixes containing little or no calories,
• decaffeinated coffee or tea, or
• diet sugar free soft drinks.

Limit beverages with caffeine as these actually deplete the body of water. Choose whole fruit more often over fruit juice to increase fiber in your diet.

For more information on diabetes and meal planning, visit the below link:

http://www.glucomenu.com/

Making Calories Count

Make your calories count. Just one trip to a fast food restaurant drive thru for a meal can meet or exceed all the calories and fat required in an entire day!

Focus on foods that are nutrient dense (offering fiber, vitamins, and minerals) over empty calorie foods that only offer calories. Choose whole grains, fruits and vegetables more often than refined flours and processed foods.

Try keeping a food diary for a few days to learn how many calories and what type of calories you consume. Include in your food diary:

• time of eating,
  
• food consumed,
  
• portion size of food, and
  
• calories of the food consumed.
  

After keeping your diary for a few days, evaluate whether calories consumed are mostly nutrient dense. Adjust food choices where needed to make the most of your calories. Remember excess daily calories equals weight gain.

For more information on diabetes meal planning, visit:

http://www.glucomenu.com/

Weight Loss Myths & Diabetes

Confused about all the diets available for weight loss? Quick fix, fad diets are everywhere promising fast weight loss. Consider these weight loss myths and facts:

• Myth: Skipping meals can help with weight loss. Fact: Most people who skip meals tend to overeat later in the day.
  
• Myth: Eating in the evening causes weight gain. Fact: The time that you eat does not affect weight gain. It is the amount of calories you take in during the entire day.
  
• Myth: High protein diets work well for weight loss. Fact: High protein, low carb diets are often high in fat and cholesterol. These diets are often difficult to follow long-term.
  
• Myth: Some foods like grapefruit and cabbage help to burn fat. Fact: No food burns fat. Reduced calories eaten and physical activity daily is the best way to lose weight and burn fat.
  
• Myth: Quick weight loss diets equate to permanent weight loss. Fact: Quick weight loss diets are typically water losses that will be regained. A slow weight loss of 1-2 lbs. per week is most effective long-term.
  

Remember that weight gain did not occur overnight and neither will weight loss. It takes time to lose weight. Focus on decreasing calories consumed while increasing calories expended through exercise.

Learn more about healthy eating and diabetes by visiting the following link:

http://www.glucomenu.com/