I am 61 and recently my blood sugar was checked and it was 108. How can I use the foods I eat to bring that below 100 and I know exercise helps, too.

Diet and exercise can greatly impact and improve high blood sugar levels. Choosing a diet that is high in variety and filled with fruits, vegetables, lean protein, and fiber can be a good start to controlling blood sugar.

I would first recommend eating at regular times throughout the day. Try not to skip meals and you may wish to include a healthy snack or two. I suggest you use the American Diabetes Association’s (ADA) diabetic food guide pyramid as a tool to help you plan your meals. The base (or the largest group) of the ADA pyramid is consisted of beans, whole grain bread, rice, cereal, and starchy vegetables. Try to include these at each meal. The next tier is the fruits and vegetables group. Fruits and vegetables are filled with healthy nutrients and fiber, which can help you to control blood sugar levels. Tier three consists of meats/meat substitutes and milk products. Try to choose lean meats and low fat dairy products. The very top section holds fats, oils, and sweets. Limiting the amount of sweets in your diet can help keep blood sugars under control. Instead of a piece of cake or candy bar for dessert, try a fresh fruit salad or a single serving of sugar free frozen yogurt.
A good way to keep blood sugar levels down is to “create your plate”. Before a meal, take half of your plate and fill it with non-starchy vegetables (spinach, broccoli, carrots, green beans etc). Now take the other half and divide it in half. One of these sections should include starchy, high fiber foods (brown rice, whole-wheat pasta, beans, sweet potatoes etc). The other section could include lean meat or meat substitute (boneless, skinless chicken, fish, or eggs). Add a glass of low fat milk and finish with a healthy dessert (reduced sugar pudding, sugar free gelatin salad) and you have a healthy and proportionate meal.

Dining out can be tricky if you are watching your blood sugar levels. Many entrees in restaurants are oversized and contain more calories than you need at the meal. Ask the wait staff about portion sizes or be specific about the portion size you desire when ordering. Choose low calorie salad dressings and have sauces come on the side. Substitute steamed vegetables or fruit for high carbohydrate/calorie side dishes (French fries, loaded baked potato).

Login to Favorite