large print free printable blood pressure log sheets

“There is some research that suggests ketogenic diets may help to reduce insulin resistance and improve blood glucose levels,” says Palinski-Wade. Ketogenic diet You’ll eat very few carbs on this plan (20 to 50 g a day) to achieve a state of ketosis, where your body burns fat for fuel instead of carbs. Sip smart. Alcohol stokes your appetite, so if you do have alcohol (make sure to talk to your doctor first if you’re on medication), do so near the end of the meal. “You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat,” says Palinski-Wade. Visualize your plate. Ideally, your plate should look very similar to the way it does at home - with a couple of small tweaks: ½ nonstarchy vegetables (steamed if possible), ¼ lean protein, and ¼ whole grains. “This can help decrease hunger and prevent overeating,” she says. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. You’ll be famished by the time you get there and less likely to make a healthy choice when you order. Have an appetizer before you leave. It’s tempting to “save up” calories throughout the day to help plan for a night out, but that approach can backfire. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade.

It can seem tough to navigate a menu when you’re eating out, but it’s not impossible. Lunch Turkey chili with reduced-fat cheeseĭinner Tofu and veggie stir-fry over brown rice Snack Unsalted almonds with a piece of fruit Snack Celery and carrot sticks with nut butterĭinner Grilled salmon, steamed broccoli, and quinoa Day 2īreakfast Fruit smoothie made with low-fat milk low-fat plain yogurt and chia seeds (optional) Lunch Salad (dark lettuce or leafy greens) topped with chicken breast and chickpeas with olive oil and vinegar dressing Snack Plain nonfat or lowfat Greek yogurt and berries Day 1īreakfast Veggie omelet (1 whole egg plus 2 egg whites), topped with reduced-fat cheese, plus fruit Here are three days’ worth of diabetes-friendly meal ideas to get you started. The ADA recommends filling half your plate with nonstarchy vegetables (broccoli, spinach, tomatoes), one-quarter with grains (preferably whole) or starchy foods (sweet potato, plantain), and another quarter with lean protein (beans, seafood, skinless chicken). With enough practice, the best choices will become second nature. The ADA has a Create Your Plate tool you can use. When you’re getting started, it’s helpful to envision exactly what your plate should look like.

Large print free printable blood pressure log sheets