It's great that you're looking to manage your diabetes through dietary adjustments. As a 60-year-old female with diabetes, a well-balanced diet can help you maintain good blood sugar control, manage your weight, and reduce your risk of diabetes-related complications.
Here's a general guideline for a diabetic-friendly diet:
1. Focus on complex carbohydrates: Choose whole grains like brown rice, whole wheat bread, and quinoa instead of refined grains. Complex carbohydrates are digested more slowly, which helps prevent blood sugar spikes.
2. Incorporate fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day. Opt for non-starchy vegetables like leafy greens, broccoli, and cauliflower, and choose low-glycemic fruits like berries, cherries, and apples.
3. Include lean protein: Incorporate lean protein sources like fish, chicken, turkey, tofu, and legumes. These can help you feel fuller for longer and maintain muscle mass.
4. Opt for healthy fats: Choose unsaturated fats from sources like olive oil, nuts, seeds, and avocados. These can help improve heart health and blood sugar control.
5. Limit sugar and processed foods: Avoid sugary drinks, candies, and processed snacks. These can cause rapid blood sugar spikes and contribute to weight gain.
6. Stay hydrated: Drink plenty of water and limit caffeine and alcohol consumption.
7. Practice portion control: Eat smaller, more frequent meals to maintain stable blood sugar levels throughout the day.
8. Monitor your carbohydrate intake: Work with a dietitian or healthcare professional to determine your daily carbohydrate needs and distribute them evenly throughout your meals. Remember, individual nutritional needs may vary, and it's essential to consult with a dietitian or healthcare professional to develop a personalized meal plan tailored to your specific needs and health goals.