Diabetes and Eating, What Can I Eat?

Diabetes and eating are linked so you can take care of yourself by knowing how much, when and what to eat. A wise choice of food will make you feel good, lower the risk for heart and other problems and lose weight. It will also help keep the blood glucose level within the target range. You will also find some information at Diet for Diabetes.


Find out from your doctor what's your target level and how often you should check your sugar level. You can keep the blood glucose target by eating right, moving more and taking medicine if needed. It is also best to follow a regular schedule for meals and exercise. When and what to eat affect how the medicine you take works.

A small woman who exercises or a small or medium woman who wants to lose weight and a medium-sized woman who does enough exercise may eat 1,200 to 1,600 calories a day. That means 6 starches, 2 fruits, 3 vegetables, 4 to 6 ounces of meat, 2 milk, and up to 3 fats.

A large woman who wants to lose weight, a small man with healthy weight, a medium-sized man or large man who wants to lose weight and a medium-sized man who does enough exercise may eat 1,600 to 2,000 calories a day. That means 8 starches, 3 fruits, 4 vegetables, 4 to 6 ounces of meat, 2 milk, and up to 4 fats.

A large or medium-sized woman who does a lot of exercise with a physically active job, a medium-sized man or large man who exercises a lot and with a physically active job, and a large man with a healthy weight may eat 2,000 to 2,400 calories a day. That means 10 starches, 4 fruits, 4 vegetables, 5 to 7 ounces of meat, 2 milk, and up to 5 fats.

Starches supply fiber, minerals and vitamins and carbohydrates. But eat the healthier ones like whole grains and fat-free variety. Some examples are pasta, bread , potatoes, corn, pretzels, beans, cereal, crackers, rice, tortillas, lentils, yams. Eat something belonging to this groups at each meal.

Vegetables should be a part of every meal as they provide fiber, minerals and vitamins. Examples are broccoli, lettuce, peppers, carrots, spinach, vegetable juice, cabbage, green beans, celery, and tomatoes. For optimum benefit eat them raw or steamed using water or low-fat or fat-free salad dressing.

Fruits also supply us with fiber, minerals and vitamins. Examples are dried fruit, apples, grapefruit, strawberries, oranges, watermelon and so on. Buy the smaller pieces and eat them raw or cooked without adding sugar. Eat more fruits than drinking juice as they have more fiber. The dessert with fruits should be reserved for special events.

Milk supplies us with minerals, vitamins, carbohydrate, calcium and protein but drink the fat-free or low-fat kind. Eat only a limited amount of sweets and fats; they are not as nutritious as the other groups. Fats contain a lot of calories so reducing your fat-intake could lead to weight loss.

The group of meat and meat substitutes includes eggs, cheese, tofu, fish, poultry. You should eat a small amount of this group each day. But eat them the healthy way with the meats trimmed with just a little bit of fat left. Poultry should be eaten without the skin and cook by grilling, broiling, roasting and some other healthy ways.

Due diligence was employed in the writing of this to include the most current information but sometimes new data come along so make sure you get the latest information by getting in touch with FDA. I hope this covers the link between diabetes and eating.