It’s no wonder that people struggle to eat right these days. Long hours at work and ever increasing commute times leave very little time at the end of the day to do everything else that needs to be done. You know what I’m talking about … the housework, bills, laundry, shopping, relationships, helping kids with homework and meal prep. Who has time for that?!
But, it is important for us to take care of ourselves, even as busy and stressed out as we are. Hectic lifestyles and high stress lead to burnout, cardiac (heart) problems, ulcers, autoimmune disorders. For a diabetic, that can lead to poor blood sugars and cardiorenal issues (cardiac and kidney issues), such as Chronic Kidney Disease.
As nurses, we work with you to navigate these stresses and encourage you to make the right lifestyle choices. With that in mind, here are five tips to help you eat smart – on the go!
5 Diabetic-Friendly Diet Tips
- Keep it simple! Meals don’t have to be fancy. Think sandwiches and crisp, fresh vegetables and fruit. Check out Diabetes.org for some quick diabetic-friendly meals
- When you make a meal, make it a double! Freeze one and eat the other. This will allow you to have a healthy meal ready to go when you’re heading out the door! If you’re interested in learning about weekly food prep, visit Diabetic Living or the American Diabetes Association.
- Keep your deli drawer stocked with grab-and-go proteins! Boiled eggs, cooked and un-breaded chicken tenders, a cooked salmon burger even – these are easy to just grab and eat on the run.
- Have a small snack every 3-4 hours. It can be as simple as a boiled egg, or an apple with peanut butter. Take little packets of peanut butter with you to work. A ziplock bag with a handful of nuts or seeds can give you a power-packed serving of protein. Not only do these types of snacks give you a quick boost, it keeps your blood sugar from dropping and is fast to snack on. Remember that by keeping your blood sugar from dropping, you are less likely to overcompensate for a low. This helps prevent high blood sugars and will help you have energy after work. More importantly, if you’re eating every 3-4 hours, you’re less likely to binge! If you’re undecided about what you would like, check out this handy interactive graphic from EveryDayHealth that will help you decide which diabetic snack you should eat.
- I LOVE my protein shakes, and have one or two every day. But, remember that it is important to consider your digestion and absorption. Food preparation, smelling and chewing food all starts saliva production and gets your body ready to do the work of digestion. You can miss some very important early digestion mechanics that help you absorb the nutrients in your shake. Eat a nut or an apple before hand, something to get digestion started so that you don’t miss the nutrients you paid for in that healthy shake! Need some diabetic-friendly shake ideas? Look no further!