- Minimally processed carbohydrates such as brown rice keep valuable nutrients such as fiber and bran from being removed from the grain. Another way to feel full without eating excess carbs is to load up on vegetables. Finally, have some nuts or seeds for snacks.
- Instead of using butter or margarine, use olive oil. In a study by Dr. Martinez-Gonzalez, chair of the Department of Preventive Medicine and Public Health at University of Navarra, researchers noted that diets high in monounsaturated fats---such as olive oil---and low in saturated fats improve lipid profiles as well as insulin resistance and glycemic control in diabetes patients.
- About a quarter of your meal should come from high protein, low-fat foods such as fish or shellfish. Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese, and eat three or four eggs per week. Keep your consumption of meat low to moderate.
- An important element of the Mediterranean diet is a moderate consumption of wine, normally with meals--about one to two glasses per day for men and one glass per day for women. Of course, wine should be considered optional and not recommended when it could become a problem for you or someone else.
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Eating healthily will keep your diabetes under control for life.According to the American Heart Association, "To lose weight effectively, you need to set realistic goals and create a personal action plan. Your planning should focus on you, your commitment to yourself and the three essential circles --- think smart, eat well and move more."
