Diabetic Cooking - Tips To Help Learn How To Cook This Healthy Lifestyle Called The Diabetic Diet

Many newly diagnosed diabetics, pre-diabetics, even long-time diabetics, dread the thought of learning about diabetic cooking, believing they're facing years of boring and unsatisfying meals that will take a good deal of the pleasure out of their lives. And, unfortunately, a lot of people who have been living with diabetes for years, actually are leading boring and unsatisfying food lives and they do take a lot less pleasure in their food than before their diagnosis. The good news is that they can eat interesting and exciting food, spicy food, delicious food and can regain the pleasure of eating food that really is satisfying along with the knowledge that the diabetic diet they're following is also a healthy diet that everyone, diabetic or not, should be eating.

It's going to take some effort and some experimentation. You're going to have to learn some new things, do some research, and you're going to have to be willing to spend some time in the kitchen trying out recipes and tasting the results as you discover what you like and what works for you. But it's absolutely within your power to eat well despite your diabetes for years to come.

Now with over 29 million diabetics and a lot of talented creative and generous people out there, you're going to find an unbelievable amount of resources such as ingredients, recipes, advice and support available. These talented cooks have taken on the challenge of making food that's good for diabetics, and food that people really want to eat. There's even a whole magazine devoted to diabetic cooking called, unsurprisingly, Diabetic Cooking. There are also diabetic cooking classes available, and some are free.

Here are some basics for diabetic cooking:
First, you will be avoiding simple sugars, fats, sodium, carbohydrates which release their glucose quickly. You're including lots of fresh fruits, fresh vegetables, whole grains, lean meats, and more fish.
Second, because you're at risk for serious complications, including heart and kidney problems, you're eating a heart-healthy diet, which is lower in saturated fat, dietary cholesterol and most importantly low sodium.
Third, you're eating an appropriate number of calories and limiting your portion sizes. Obesity increases your risk of developing diabetes in the first place and can bring other health problems along with it. If you're obese losing weight can help prevent pre-diabetes from developing into diabetes.
Fourth, you're trying to keep your blood glucose level in a narrow and healthy area throughout the day. Therefore, you will want to eat foods which release glucose slowly (that is, foods with a low glycemic index). You're also eating smaller portions more frequently. Some diabetics eat four or even six smaller meals each day. Or three regular meals and frequent snacks. You're also making efforts to follow a consistent eating schedule, eating at the same times each day.

Start reducing or eliminating the amount of sugar and salt in a recipe. Learn to substitute with herbs, spices and other flavorings instead. Choose fresh or frozen (no salt added) over canned foods, which tend to be high in sodium and can be high in sugars also.

Today, there are a more sugar-free and salt-free ingredients like seasonings available. These tips will help you make your diabetic cooking easier, tastier and healthier while following the diabetic diet.

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Healthy Foods For Diabetes Control

When you are diabetic you are oftentimes faced with the need to eat an appropriate diet that will help you control many of the symptoms associated with this disease. In fact by eating the right foods you may even be able to reduce your need for insulin. The normal process of eating involves consuming food that is then turned to sugar. This sugar is transported from the bloodstream to the body's cells by insulin. Unfortunately, diabetics do not produce sufficient quantities of insulin to do this effectively. Therefore a larger portion of the sugar remains in the bloodstream leading to the condition of "high blood sugar". There are several things that can be done to help you to control your blood sugar if you are diabetic. These include; diet, exercise and medication.

Diet for diabetes: Blood sugar levels are most affected by carbohydrates. Limiting your carbohydrate intake is a very good idea. Use carbs that are lowest in starches and highest in fiber. The higher fiber will help slow down your food digestion which will then slow down the release of sugar into your bloodstream. Good food choices here would include; brown rice and whole grain cereals and fruits such as strawberries, apples or bananas.

Dairy Products: You should limit dairies to foods such as yogurt and milk to no more than 2 servings per day. Good choices could include low fat milk and sugar free fruit flavored yogurts.

Meats: You need protein so choose lean healthy cuts of meats such as roasted turkey or chicken breast. Limit the fat intake and keep the protein level to 4-7 oz per day. You can also substitute meat with egg whites or low fat cottage cheese.

Vegetables: Try to consume non starchy vegetables because these are lowest in carbohydrate content. You should aim for 3-5 servings per day. A serving is equivalent to ½ cup of cooked or 1 cup raw vegetables. Good examples include carrots, broccoli and green beans.

Healthy Fats: Healthy fats are important for diabetics. You should strive for 3-4 daily servings. The best choices would include; olive oil, vegetable oil and margarine. The key is balanced, healthy meals that stabilize blood sugar. Balanced eating will also have the added benefits of controlling blood pressure and cholesterol levels as well as help to prevent low blood sugar reactions that often affect diabetics. Additionally a healthy diet will keep your weight under control which is also a problem for many diabetics. You may want to work with your medical doctor or a registered dietician to create a healthy and easy to incorporate diet. These medical professionals will take into account all of the various factors necessary such as your weight, height, activity level, medications you may be taking and current blood glucose levels.

Eat Smaller Meals: Make sure to keep portion sizes under control and don't skip meals. It is best to eat 4-5 "mini meals" each day with several hours between meals. By keeping a steadier flow of food digesting through your body you will help to keep your blood sugar levels stabilized.

Sugars and Salt in your diet: Yes, a moderate amount of sugar is acceptable in the diet. However it should be done sparingly and as a treat and not a regular part of the daily diet. You should also remember that fruit and fruit juices have high levels of sugar so you need to take this into account. Use artificial sweeteners sparingly if at all. A good sugar substitute is stevia. Salt should also be used in moderation. Many processed and canned foods are laden with added salt so look for labels that say sodium free. Incorporate a variety of spices into your foods as a replacement for the usual salt.

Following these guidelines will help you keep your diabetes under control. Remember when you have been diagnosed with any medical condition always follow the advice and guidance of a medical professional, particularly if you are taking prescription medications.

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Healthy Habits for Managing Blood Sugar Range Levels

For many people today, keeping their blood sugar range within numbers that are satisfactory can be difficult. Many people find themselves dealing with diseases such as diabetes or hypoglycemia by taking prescription medication. Since both of these diseases can be the result of too much glucose in the blood, it is important for a person to find ways to cut excess glucose from their body.

Glucose is a sugar that the body uses for energy. We obtain glucose from the foods we eat such as carbohydrates, sweets and other foods. It is very vital to a healthy body. However, if the body does not manage it correctly it can result in issues such as diabetes or hypoglycemia. While researchers have come a long way in developing medications that can deal with helping the body manage glucose levels, there are also more natural ways that this can be accomplished.

One of the best ways for a person to manage normal blood sugar range numbers is by eating a healthy diet. People who strive to stick to a diet that is balanced may find that this resolves many of the issues they have with their blood sugar levels. A healthy diet is based on fruits, vegetables and whole grains that are low in fat. It limits intake of sweets and animal products.

In addition, it is important to maintain a regular exercise regimen. Physical activity can be a big asset to anyone who is watching blood glucose levels. Exercise can help by using glucose as fuel for the body. By adding 30 minutes of walking a day, a person can experience big changes in their overall health. Adding a pedometer to a walking program lets a person keep track of how much they are actually walking. Many authorities recommend 10,000 steps a day for good health. That may sound like a lot, but can be done in an hour of vigorous walking a day.

For those who are concerned with their blood sugar levels, seeking a doctor's advice is very critical. However, in many cases by working with one's physician a person may be able to gain control of their blood sugar by making their lifestyle a healthier one. Sedentary lifestyles often sneak up on a person, just like those extra pounds around the middle. Everyone has a choice, stay with that sedentary lifestyle or get off the coach and outside and get moving.

Oct 11, Free BMI Calculator - Healthy Weight Range Calculator - BMI

On the BMI Calculator page, you'll find useful gadgets that calculate your Body Mass Index and Healthy Weight Range.

I recommend that you use both gadgets with the same data (same height/weight) and you'll find out why later on in the page:

How do I use the BMI Calculator?

To use the Free Body Mass Index Calculator enter your height and weight (in either inches/feet and lbs or select metric for cm and kg) then Click on the BMI button to calculate your Body Mass Index.

The Free BMI calculator above, is useful to determine if you have a "normal" weight for your height. There are 5 categories of BMI:

Underweight - Anorexia or Borderline AnorexicNormal - Within your Healthy Weight Range for your heightOverweight - Slightly outside of your Healthy Weight RangeObese - A condition that can cause Diabesity and other Minor/Major health conditionsMorbid Obesity (Off the Scale) - With a BMI > 40 you have a great risk of major health conditions and a shortened life span

If you are overweight or obese, finding your BMI will help you set realistic goals to get you to a normal weight. But you should also consider calculating your healthy weight range as the BMI scale has its limitations:

How do I find my Healthy Weight Range?

Use the Free Healthy Weight Range Calculator above to check your healthy body weight.

Enter your height and weight (in either inches/feet and lbs or select cm from the drop down menu for cm and kg) and your healthy weight range will appear with some useful tips.

What is the difference between the Body Mass Index and Healthy Weight Range Calculators?

The Body Mass Index is a globally known tool, which makes it very easy to compare and understand your results compared to other people in a similar group (age, sex, height etc).

BMI Calculators measure your Height against your weight to produce a general number and place you in 1 of 5 categories listed above.

However, as opposed to giving you 1 number, the Healthy Weight Range calculator uses a different calculation.

Your healthy weight range is often based on your height, age and sex, to give you a more detailed and sometimes, more accurate result when compared to the BMI calculators.

That's why, your BMI category (Under/Overweight, Normal, Obese/Morbid) may differ from the result given from a Healthy Weight Range calculator.

What does it mean if my BMI is different to my Healthy Weight Range?

Well, it often means that whilst you may be in a certain BMI category, it would be more beneficial to you if you had an ideal body weight in your weight range, regardless of where that puts your BMI.

For example, you could have a "Normal" BMI of say, 20 but according to your healthy weight range, you're "Underweight" and won't have an ideal body weight until your BMI is 24.

Also, if you are only slightly overweight/underweight you may not have an ideal body weight but you might still be within your healthy weight range.

In a sense, the limitations of each of the calculators make up for one another to help you make a more informed conclusion.

So what is the best way to use the results from a Healthy Weight Range and BMI Calculator?

I recommend using both gadgets and comparing them with each other to make a more informed decision on any action/inaction you could take.

Of course none of these gadgets are a substitute for professional medical advice...

...But, when you compare calculated results with how you look and feel, it may give you a better idea of where you fit amongst a group of similar people and give you the confidence you need to improve your diabetes control.

Want to know how your weight control has an impact on your diabetes control?

Click Here to discover how you could benefit from improved weight control.

For a more comprehensive calculator you may want to try the full body analysis calculator.

Whilst it calculates your ideal weight based on your BMI, body shape and size, it also provides results on your target heart rate and metabolism.

Aug 15, Weight Control - Diabesity - Healthy Weight Management

Weight control plays an important role to a healthy diet. The weight control page includes some diet programs that can help you reach your healthy weight whether you need quick weight loss or weight gain.

What's my healthy weight?

Scientifically, your healthy weight is determined by your BMI (Body Mass Index). Your BMI is found by assesing your current weight and height and tells you whether you have a healthy weight.

Is my healthy weight a specific number?

No, that would be unreasonable. Your BMI will give you a healthy weight range. If you weigh anywhere in that range, you have a healthy weight.

A healthy weight range could range by as much as, or more than, 40Pounds / 20KG.

How do I find my healthy weight range?

Easy. Use the BMI Calculator here (also on the NavBar) enter your current weight and height and hey presto!

The BMI Calculator is at the top of the page in a red border. You can enter your details in metric or imperial measurments for ease of use.

You can learn more about the BMI Calculator on that page, here
Also on the NavBar

What happens if my weight isn't in my healthy weight range?

You'll need better weight control! Don't worry too much if you're only slightly off the range as that can be easily remedied with minor dietary adjustments and/or exercise.

Only slightly overweight?

Here are some useful links that may improve your weight control:

Better Calorie Management

Whether you're slightly underweight or overweight, better calorie management may be the only reason that your BMI is slightly off normal.

So to improve your understanding on the average calories in each food group, click here.

Is 'Slightly Overweight' an understatement?

An unhealthy amount of diabetics are overweight or obese. If you are one of them your condition could be described with a recent term:

Diabesity...

I wanted to laugh at this initially, but really it's a sad thing.

Why? Benet Middleton, Chief Executive at Diabetes UK makes it clear. He said, "80 per cent of people are overweight when they are diagnosed with Type 2 diabetes".

So what is Diabesity?

A fusion of the words Diabetes and Obesity, Diabesity is a recent term used to describe "Type 2 Diabetes caused by Obesity".

Diabesity is actually a registered trademark created in the year 2000 by 'Shape Up America!'. The term was created to raise awareness of the link between Diabetes and Obesity.

For further info on Diabesity? and Shape Up America! click here.

Do you have Diabesity?

If you're overweight or obese and are diabetic, you probably already know that you're at risk to a page long list of additional conditions.

But with better weight control and a more stable weight, that page long list of conditions could be whittled down dramatically!

If you already have a health condition caused by obesity you might want to ask your doctor some questions. For some examples of obesity questions click here.

Weight control is an important part of diabetes and it doesn't need to be difficult. Once you are in your healthy weight range your weight control can become second nature.

In the meantime you might want to consider using a digital gadget to help you control your weight. Click here for more information.

Click here to learn more about the healthy weight loss program.

What if I'm slightly underweight?

If you're slightly underweight or only just in your weight range you may want to consider putting on weight. Putting on weight can be simple and healthy with the right information!

There is a lot of confusing info on the net about healthy weight gain so i'm here to set things straight. But whatever you do NEVER, EVER, EVER stuff yourself silly with fatty foods to put on weight!

Why? Find out here on the How to Gain Weight page.

Maintaining Healthy Blood Sugar Is for Everybody

In my research on central obesity I came to the realization that even though I am not overweight I can still have spikes in my blood sugar that can be damaging to me and I want to throughout this article help others realize the importance of maintaining a healthy blood sugar level.

Have you ever noticed that when you go without eating there comes a point in the day that you become really cranky and irritable? Those sudden mood swings is your body reacting to going hungry for too long. Skipping meals, overeating, and eating certain foods can cause a spike in your blood sugar.

The body desires to control our blood sugars by producing insulin. Over the years of eating an unhealthy diet the body becomes less sensitive to its own insulin. Insulin is what drives sugar into the cell to be stored as fat. When the body becomes insensitive to its own insulin it creates more insulin. Causing the pancreas to work harder and harder. Insulin helps keep our blood sugar levels normal. Although these elevated insulin levels control our blood sugar levels they can also lead to some serious health problems. Here is a list:

significant inflammation of the arteries, which can cause a heart attack and strokeelevated blood pressure (hypertension)elevated triglycerideslowered HDL (good) cholesterolincreased LDL (bad) cholesterolincreased tendency to form blood clotsdevelopment of significant "uncontrolled" weight gain--usually around the middle (central obesity)

One of the single most important things we can do to prevent this insulin resistance is to cut back on carbohydrates that release sugar into the blood stream at a much faster rate. White bread, pasta, rice, and potatoes release their sugars into the bloodstream even faster than table sugar. These types of foods are known as high glycemic. On the other hand foods like green beans, brussel sprouts, tomatoes, apples, and oranges release their sugars into the bloodstream at a much more slower rate and are known as low-glycemic foods. A high fiber diet that includes foods that are low-glycemic is very effective in controlling blood sugar.

Diabetes mellitus has become one of the most widespread diseases in existence. Over the past 35 yrs diabetes has increased fivefold. If you notice that your blood pressure or your waistline is increasing it is pretty likely that you have developed a serious case of insulin resistance. Do not wait until you have full-blown diabetes because once you have developed insulin resistance major damage is already being done to your arteries and cardiovascular damage has already begun. With heart disease being the number one killer in the United States every year except one since 1900 we need to develop healthy lifestyle changes to prevent it now. Not controlling our blood sugar will continual cause damage to our arteries and over time create major health issues.

Insulin resistance is reversible. Treating your insulin resistance by making healthy lifestyle changes is true preventative medicine. Making simple effective lifestyle changes not only prevents accelerated damage to our arteries but prevents full-blown diabetes from occurring. A healthier lifestyle will make a difference.

A healthier lifestyle includes choosing foods that are high in fiber and also foods that have a low glycemic index. You need to also balance your diet with good protein (low in saturated fat) and good fats (Omega 3's and 6). When this diet is combined with moderate excercise (daily walking will do) and a good cellular nutrition program insulin resistance can be prevented and eliminated. The weight will start coming off as mysteriously as it came on without even really trying. You begin to feel good and your energy level will increase.

The difference between making healthy lifestyle changes and a "fad diet" it that with a fad diet you start with the intention of one day quitting. I am talking about a healthy lifestyle that has the side effects of fat loss.

People do not realize how easy making healthy lifestyle changes is. I am talking modest exercise, eating in such a manner that doesn't spike sugar levels and taking some basic nutritional supplements to improve your sensitivity to your own insulin.

The following are good fats, proteins, and carbohydrates. When you combine these in each meal or snack you eat, your blood sugar will not jump to dangerous levels that need controlling.

The best proteins and fats come from vegetables and vegetable oils. Avocados, olive oil, nuts, beans, soy, and so on are great sources of protein and contain fats that will actually lower your cholesterol.

The best carbohydrates come from fresh whole fruits and vegetables. Avoid all processed food. An apple is better than apple juice or applesauce, Whole grains are essential, and avoiding processed grains is critical in developing a healthy diet for everyone, especially the diabetic.

The next best proteins and fats come from fish. Cold water fish such as mackerel, tuna, salmon, and sardines, contain omega-3 fatty acids. These fats not only lower cholesterol but they decrease the overall inflammation in our bodies.

The next best protein comes from fowl (chicken, turkey) because the fat is on the outside of the bird in the skin and can be removed leaving a good source of lean protein.

When you eat this way your body produces glucagon instead of releasing insulin. Glucagon utilizes fat, lowers blood pressure, decreases triglycerides and LDL cholesterol, and raises HDL cholesterol.

Several studies have shown that all antioxidants may improve insulin resistance. It is important that a diabetic take a good mixture of several antioxidants in supplementation at optimal- not RDA- levels. There are several macronutrients that are normally deficient in people with insulin resistance and full-blown diabetes.

Chromium is critical in the metabolism of glucose and the action of insulin. Studies show that 90% of the population has a chromium deficiency. Chromium has been shown to greatly improve insulin sensitivity.Vitamin E not only improves antioxidant defenses but also seems to help the body with the problem of insulin resistance. Research has shown that a low vitamin E level is an independent and strong predictor of the development of adult-onset diabetes. Individuals who have low Vitamin E levels have a fivefold higher risk of developing diabetes.Magnesium deficit. Studies show that when this deficiency is corrected in the elderly insulin function improves significantly.Vanadium is not a well known mineral but it is very important to the diabetic and has been shown to significantly improve insulin resistance.

Symptoms of diabetes include increased thirst and frequent urination (especially at night), unexplained increase in appetite, unexplained weight loss, fatigue, erection problems, blurred vision and tingling or numbness in the hands or feet. If you are experiencing symptoms contact your doctor to have a blood glucose test done.

If you are willing to make the necessary lifestyle changes you can prevent chronic illness and disease. You can live a life free from the dependency of medications and live a healthier life.

As a personal Wellness Coach and Herbalife Independent Distributor my goal is reduce heart disease and chronic illness. People are dieing too long and living too short. We can improve this by getting the proper nutrients in our diet.

For quality nutritional supplements that provide Cellular Nutrition go to http://www.herbalvermont.com/ today. Purchase the core products for Cellular Nutrition and then add in the targeted nutrition products for optimal results. Contact me today for a Free Wellness evaluation done by phone and I will make recommendations on things to help you based on your individual need. I will also enroll you in the 12 week guide to making healthy lifestyle changes if you are interested.

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Type 2 Diabetes - Shopping For Healthy Foods!

If you have recently been diagnosed with Type 2 diabetes, or worried as you have been told you have prediabetes, and might be heading down the path to develop full-blown Type 2 diabetes: you might be wondering what kind of foods to purchase at your local grocery store to help you avoid living with diabetes for the rest of your life.

Every expert seems to have their own version of what you should purchase at the grocery store, but the following are some staples that anyone who is trying to eat healthily should have in their pantry or refrigerator.

Plenty of fruits and vegetables: There are many health reasons to eat more fruits and vegetables such as high doses of fiber, vitamins and minerals, antioxidants, phytochemicals; and most are naturally low in fat, sugar, and sodium. You really cannot go wrong with any kinds of fruits and vegetables. Moderation is the key here, of course. For instance, you don't want to spend your day eating a bunch of high sugar fruits and vegetables. You have to balance everything, including your intake of fruits. Go for fresh fruits and vegetables above canned. This is because canned fruits often have extra sugar and other chemical preservatives. Frozen fruits and vegetables are okay in many cases because they are frozen at the point where they have the most nutrients.

Grains and legumes: Look for whole grains such as couscous, brown rice, millet, quinoa, barley and bulgar. When looking for pasta, pick the whole grain variety. Also look for whole grain breads. For sandwiches, why not consider using whole-grain wraps or pita bread. Choose oatmeal, grits and other cooked cereals. Look for things in their natural form if possible. Choose dried cereals, dried beans and lentils.

Protein foods: Look for things such as canned tuna, lean turkey, lean chicken breast, ground turkey and vegetarian protein sources such as tofu and tempeh. Try to avoid things such as hot dogs, lunch meats and bacon.

Dairy choices: When looking at the dairy section, choose nonfat or low-fat milk. We need milk to keep our cereal company, and lighten our coffee. The great thing about milk is you can take out some of the fat and saturated fat and still have milk that does all the things you want it to do. You can also use nonfat dry milk powder. Look for:

nonfat or low-fat yogurt,cottage cheese, andsour cream.

All of these can be used in different capacities, either alone or in recipes. You can also find nonfat or low-fat cream cheese and regular cheese. Try to avoid whole milk due to its fat content.

Fats: When looking at fats, choose low-fat margarine, nonfat or low-fat mayonnaise, nonfat cooking spray and nonfat or low-fat salad dressings.

Going to the grocery store does not mean you have to come home with a lot of processed, sugary foods. There is plenty to choose from if you take the time to make a list so that you don't get off-track while walking down the aisles of the grocery store.

Jun 26, Healthy Food Groups - 5 Major Food Groups

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AppId is over the quota

Using the 5 main food groups to structure your diet can seriously help curb any bad eating habits you have by making it simpler to create your healthy, balanced diet.

How do the food groups work?

In their nature, the food groups balance your diet by splitting up all food types into 5 main groups:

Since everything we eat comes from these food groups, understanding how they affect your blood sugar levels can help you feel more in control of your diabetes and your eating habits.

So to remedy your bad eating habits and create your healthy, balanced diet, keep reading for the food pyramid and your eating habits guide.

The groups are... (Each group below is linked. Click on any group to see how it affects your diet).

So why are the food groups important?

Knowing that all foods can be foods can be grouped is useful in structuring a BALANCED diet, something that most overweight people don't have.

Benet Middleton, Chief Executive at Diabetes UK said, "80 per cent of people are overweight when they are diagnosed with Type 2 diabetes".

Yes I know it's SHOCKING! Generally this is because they eat far too much food from the yellow section than they should. So they don't have a BLANACED diet.

So let's assume you are NOT of normal weight. You try a low-fat diet to combat your weight. You almost totally, cut out the foods from the yellow group. Surely you have the right idea in mind? And yet 1 month down the line, little has changed.

You see the trouble with 'low-anything' diets is that you can easily end up making dramatic changes to your diet. It's very easy to focus on the little details of a diet, like cutting fat, but there are many essential fats (EFA - Essential Fatty Acids) that you may be cutting from your 'low-anything' diet, causing you to fail!

This among other key factors can cause your dieting to fail and FAIL and FAIL.

Done that already? It's well worth checking out as there are many simple, yet overlooked reasons why diets fail and I provide solutions to each on the Why Diets Fail page here.

By now, reading each food group page should better your understanding of what makes a healthy, balanced diet. But before you construct your diet, it's time to find out if you have any bad habits.

Take a good look at your eating habits. You might want to right this down! Ask yourself...

1)How many times you go out to eat - and more importantly - where.2)What you generally eat for breakfast, lunch and dinner.3)What you drink when you eat.4)And how you often you do this every week.

Done? Keep that info safe for now. We'll refer to it later

Please go through this page carefully. This information forms the basics of what a healthy, balanced diet should be. Diabetic dieting is more likely to succeed with this in mind.

So how bad are your eating habits?

This time take another piece of paper and regroup your list into the 5 main food groups (as mentioned above).

If you have any fizzy drinks put them in the fats and simple sugars section. If you have fruit juice that is pure or a smoothie (be it concentrated or not) put them into the fruit and veg group.

Otherwise they should go in the fats and simple sugars group.

Don't worry about the fat group unless it is obvious that it should only go there.

It doesn't have to be perfect. Don't worry too much about the measurements or portions. You just need a rough idea of how much you have. This is simply to show you how unbalanced your current diet is.

If you are good with numbers this'll help you to see how unbalanced your diet is:

Grains = 33% (A 1/3 of your diet) Fruit and Vegetables = 33% (A 1/3 of your diet)Fats and Simple sugars = 7% (less than 1/10 of your dietMilk and Dairy = 15% (less than 1/6 of your diet)Meat and Beans = 12% (just over 1/10 of your diet)

1) The majority of your food should be in the grains and fruit and veg sections.
These should have similar amounts of food in each (as it'll never be perfect).

2) The rest of your food should be split similarly into the milk and dairy & Meat and beans groups.
Again it won't be perfect. This is merely to show you what you eat in a day (a bit like they do on those diet shows on TV).

3) Don't worry too much about the fat.
You should already know what is fattening or not so don't confuse. If you are overweight or obese the fats and simple sugars group is likely to be unbalanced. We'll fix that soon enough.

How bad is it?

You should now be able to see how unbalanced your diet is by comparing each food group. If you are struggling let me know. Click here to get my contact details.

If you can see how bad your diet looks now, it'll be easier to notice improvements. This way you can stay motivated, working towards your goals with your diabetic diet.

Time to move forward?

Click here to exit the Food Groups page and discover the Diabetic Diet.

Or use the NavBar (the navigational bar on the left of the page) for more options.