Diabetes Self-Management Articles

These articles cover a wide range of subjects, from the most basic aspects of diabetes care to the nitty-gritty specifics.

Links not loading properly?

Some of our pages use Portable Document Format (PDF) files, which require Adobe Acrobat Reader. To download Acrobat Reader for free, visit www.adobe.com.

Sign up for our weekly e-mail newsletter and receive a FREE GIFT! Enter your e-mail below.

Learn more

Learn more about diabetes

Links to help you learn more about diabetes.

Ask a diabetes expert
Other diabetes resources
Browse article topics

 

Calories: The Key to Weight Control

by Laurie Block, MS, RD, CDE

Counting your calories
Many people are unaware of how many calories they eat each day, even if they usually follow a meal plan. Having just a couple of extra mouthfuls of food a day while preparing meals, regularly sampling treats brought in by colleagues at work, or treating yourself to more than the occasional fancy coffee drink can add up to gradual pounds gained.

One effective way to become more aware of every calorie you put in your mouth is to write down everything you eat or drink for several days (or longer, if you can). Include everything, even the milk you add to your coffee and any ingredients used in the preparation of foods, such as oil or bread crumbs.

Sometimes just seeing your total intake written down can show you where the extra calories are creeping in and where some could be cut. However, if you don’t see a lot of snacks or foods not on your meal plan, you may need to get out the measuring cups and spoons or a
food scale to check the portion sizes of the foods you eat. When you’re not measuring portion sizes, it’s easy for 1 cup of cereal to turn into 1¼ cups or for 2 tablespoons of peanut butter to turn into 3 tablespoons. Look at the labels on the packaged foods you buy, too; a manufacturer may have increased the size of an item or changed the recipe so that it contains more calories.

While keeping a food diary is helpful for many, it’s usually not necessary to count every calorie every day for the rest of your life. Once you have a good idea of the number of calories you want to eat each day, it may be easier to think in terms of numbers of portions of food from each food group. You might choose to use the food groups on www.ChooseMyPlate.gov (grains, vegetables, fruits, oils, milk, and meat and beans), or you might choose to use the food groups in the Diabetes Food Pyramid (grains, beans, and starchy vegetables; vegetables; fruits; milk; meat, meat substitutes, and other proteins; and fats, oils, and sweets). You can also substitute healthful alternatives for calorie-laden foods. Check out “Food Substitutions To Save Calories” for more information.

Since working out a nutritious meal plan that provides adequate nutrients, helps control your blood glucose, and enables you to lose weight can be a challenge, consider working with a registered dietitian who has experience with diabetes meal plans. Bring your food diary to your appointments so the dietitian can help you design a plan that takes your likes, dislikes, and any problem areas into account.

Page    1    2    3    4    5    Show All    

Also in this article:
Burning Calories
How Many Calories Do You Need?
Choosing Leaner Proteins

 

 

More articles on Weight Loss
More articles on Nutrition & Meal Planning

 

 


Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.

 

 

Reducing Diabetes Risks for the Whole Family
Diabetes is a disease that affects more and more Americans every day: Almost 26 million children... Article

Mediterranean Gorge
People with diabetes — both Type 1 and Type 2 — are often told about the importance... Blog

Big Breakfast Best for Diabetes Control, Study Shows
As the saying goes, breakfast is the most important meal of the day, and according to new... Blog

Roughly how many calories a day will nursing my baby require? Get tip


Carbohydrate Restriction: An Option for Diabetes Management
Some people find that decreasing the amount of carbohydrate they eat can help with blood glucose control. Here’s what to know about this approach.

Insulin Patch Pumps: A New Tool for Type 2
Patch pumps are simpler to operate than traditional insulin pumps and may be a good option for some people with Type 2 diabetes who need insulin.

How Much Do You Know About Vitamins?
Learn what these micronutrients can and can’t do for you.

Complete table of contents
Get a FREE ISSUE
Subscription questions