By vigilantly measuring your blood glucose levels with a meter, such as the practical BGStar or the iBGStar that connects to your iPhone 3 and 4 or iPod Touch 3 and 4, you will have a better understanding of how it fluctuates. The best ways to lower your blood glucose are through nutrition and exercise.
To help you achieve this, here are some sample meal ideas of a healthy eating plan.
- Whole grain English muffin with 1 tsp. non-hydrogenated margarine, 2 cups strawberries, 1 cup skim milk and ¼ cup cottage cheese
- ¾ cup All-Bran Strawberry Bites with 1 cup skim milk, 1 slice whole wheat toast (optional) with 1 tsp of non-hydrogenated margarine, 1 cup blueberries and 1 oz. low-fat sliced cheese
- 2 whole-wheat pancakes (4 inches) or waffles, one small fruit, an ounce of low-fat cheese, 175 g of fat-free yogurt
- 2 slices of pumpernickel bread, 1 tbsp. peanut butter, trans-fat free margarine, 15 grapes, and 1 cup of non-fat skim milk
- Sandwich made with 2 slices whole grain bread, 2 oz. sliced chicken breast, lettuce, tomatoes, bell pepper and 1 tbsp. low-fat mayonnaise; served with 1 cup baby carrots, 1 apple and 175 mL light yogurt
- Chicken pasta salad made with 2 oz. chicken, 1 cup whole wheat pasta, 1 cup chopped fresh vegetables, 1 cup fresh salad greens and 2 tbsp. low-fat salad dressing; served with 1 cup cubed melon and 1 cup skim milk or light yogurt
- Chicken kabob, 1 cup steamed broccoli, 2/3 cup cooked converted rice, and a piece of fresh fruit
- 1 large, whole wheat pita filled with a mixture of 1/2 cup uncooked black beans, 1/2 fresh tomato (chopped), 1 oz. low-fat sharp cheddar cheese (less than 2% MF, shredded), 1 tbsp. salsa, and 2 tsp. olive oil; served with 1 cup non-fat skim milk, small banana
- 3 oz. grilled salmon, 2/3 cup brown rice pilaf, 1 cup cooked broccoli, 1 cup fresh salad greens, 6 large black olives, 1 tbsp. low-fat salad dressing and 1/2 cup mandarin oranges
- 3 oz. pork tenderloin, 1 cup baked sweet potato with 1 tsp. non-hydrogenated margarine, spinach salad, 1 cup roasted Brussels sprouts tossed with 1 tsp. olive oil and ½ large pear
- Pasta primavera prepared with broccoli, carrots, zucchini, yellow squash and a grilled chicken breast, served with 1 cup low-fat milk, and a medium apple
- 3 oz. chicken breast (boneless/skinless) cooked in 1/2 cup pineapple rings (canned in juice), 1 tbsp. toasted sesame seeds, 1 tsp. sesame oil, 2 tsp. dark, low-sodium soy sauce; served with 1 cup green beans, ¼ cup cooked instant rice, and 2 cups fresh strawberries
These are just examples of balanced meals, you may need more or less carbs based on your daily requirements. Your nutritionist will let you know how this could be adjusted for your needs.
How Exercise Changes Blood Glucose
Exercise is an efficient way to manage your blood sugar. In fact, after physical activity your blood glucose starts to be lowered within one hour and over time, you will be better able to keep those readings in control. The more exercise you do, the more you benefit and the better you’ll feel.
People living with diabetes will benefit from these two recommended types of exercise: aerobic and resistance.
Aerobic exercises involve continuous movement using your whole body, while strengthening your heart and lungs. A fun way to get and stay healthy.
Resistance exercise involves focusing on specific areas of the body through movements and exercises that build muscle strength, such as lifting weights.
To learn more about the benefits of exercise, diabetes, get tips and suggestions as well as a personalized consultation, visit the STARsystem website.