Best & Worst Meals for Diabetes: Savvy Dining

Diabetes:  Savvy Meals at a Glance

If you have Type 2 Diabetes, eating a balance of protein, carbohydrates and healthy fats is important as it helps to count calories.  Want a well-balanced dinner?  A power-breakfast?  The following will show you how to make the best choices and keep in mind that choosing healthy choices as well as not overlooking recommendations from your doctor or nutritionist.

Worst Bet:  Farm Breakfast

No food is off limits, but this brunch blows the carb and calorie food budget fast.  Experts suggest meals for people with diabetes have 45 - 75 grams of carbohydrates depneding on the individual goals.  Body weight, activity, and medications all matter--this meal packs enough carbs for 4 - 5 meals.

Better Bet:  New American Breakfast

This meal delivers protein in scrambled eggs and just 40 calories, mostly from fiber-rich oatmeal and blueberries.  Fiber slows digestion to help prevent blood sugar spikes.  People with diabetes need to watch all types of carbs:  breads, rice, pasta, starchy veggies, sweets, fruit, milk and yogurt.  Spread out the total carbs throughout the day.

Worst Bet:  Chips, Salsa, Burrito

One bite of burrito has 98 grams of carbs, and 810 calories in a basket of chips and salsa.  Trying to slim down and eat less sodium like most people with diabetes, a burriot adds 950 calories.  Also you get more than a whole day's worth of sodium.

Better Bet:  Beef and Bean Enchilada

Lean beef and black beans make this Mexican dish a good option for a diabetic diet.  The fiber in beans help lower blood cholesterol and control blood sugar.  Go heavy on veggies and light on the cheese and enjoy 10 small corn chips (1 ounce) with a little guacamole.

Worst Bet:  Southern Rib Plate

This classic Southern meal loads too many splurge foods on one plate.  Fatty pork ribs dripping in sugary barbecue sauce flanked  by macaroni and cheese and corn on the cob.  Corn high-carb vegetable, and about 19 grams carbs and one medium ear is too much all around.

Better Bet:  Pork Tenderloin Meal

Pork tenderloin is one of the most lean and most versatile cuts of meat.  Here it is prepared in Dijon-Mustard Glaze, served with steamed broccoli and Mock Mashed Potatoes.  A pureed cauliflower stands in beautifully for carb-heavy white potatoes.  Round it out the dinner with whole-wheat dinner rolls.

Worst Bet:  Shrimp Pasta Alfredo

A typical shrimp pasta alfredo in the local eatery have huge portions and 73 grams of artery-clogging saturated fat.  Diabetes makes heart disease more likely, and doctors advise limiting saturated fat to 15 grams daily for a 2,000-calorie diet.

Better Bet:  Shrimp, Feta, Pasta

Low-fat shrimp and juicy-ripe tomatoes make this pasta dish a winner for everyone.  Feta cheese is tangy in flavors--one-third less fat than hard cheese.  Try pasta made 50 - 100% whole-grain to add the benefits of fiber:  it is better for blood sugar control with more satisfaction.

 Worst Bet:  Tuna Sandwich Meal

Lunch is just as important as other meals when you have diabetes--but don't just grab any sandwich or wrap.  Ready-to-eat-tuna salad swimming in mayonnaise and chips with a large sweetened drink push the total carbs to 183 carbs--way too much.

Better Bet:  Turkey-Veggie Sandwich

Order a turkey sandwich on whole-grain bread piled with veggies.  This combo of fruit salad and a glass of low-fat milk make for a terrific diabetes-friendly meal.  6 grams of fiber helps manage blood sugar and milk, fruit, veggies are high in potassium to lower blood pressure.

Worst Bet:  Cajun Sausage Gumbo

Rotisserie chicken provides resonable start for cajun gumbo lunch, but the sausage in a oily soup base and a giant corn muffin make the meal a problem.  Fat, saturated fat, calories are all sky-high.  The large corn muffin has 71 grams of carbs.  A mini muffin offers the same taste for only about 9 grams of carbs.

Better Bet:  Trim Chicken Gumbo

Gumbos made at home are more likely to fit within a a meal plan. 

Why You're Weight Changes Throughout the Day

Your Diet

The balance between energy in (eating) and energy out (burning off those calories) is why your weight goes up and down.  If you take in more than you burn, you gain weight -- sometimes right away. Losing that weight can be hard, too. To lose 1 pound, experts say, your calorie balance (eating minus burning off) needs to be 500 fewer than normal each day for a week.

How You Weigh Yourself

You can't just hop onto your bathroom scale and expect a spot-on measurement every time. The flooring your scale sits on (it should be on a hard surface), how you stand (weight even on both feet), and the clothes you wear (or don’t) need to be consistent.  If not, you may see wildly different numbers.

The Scale You Use

We all know you can jump onto a scale at the doctor’s office, drive back home, jump onto yours, and see a big difference. Scales differ. Digital ones are usually more accurate. Whichever type you use, make sure you zero out your scale before you climb on.

When You Weigh Yourself

Morning is usually the best time to get your most accurate reading. You’ve had some sleep, and you probably haven’t had much to eat or drink yet. As the day goes on, though, you will.  Expect your scale to top out after a big meal. If you brace yourself, it’s a little easier to take.

Exercise

Some athletes can drop 6% to 10% of their body weight after a single workout (that’s mostly in sweat). Your change may not be as drastic. But dropping a pound or two after you hit the gym isn't uncommon.

Your Health

Illness and disease can bring unexpected weight change. Cancer, diabetes, heart failure, and even the common cold can have ripple effects. If you lose your appetite or retain water, that may tip the scale one way or the other. Talk with your doctor if you see changes that you didn't expect.

The Medicine You’re Taking

Many drugs, including anti-inflammatories, antihistamines, and opiates, can cause quick weight loss. Other meds, like insulin, antidepressants, and some anti-epileptic drugs, could make you gain weight quickly. Always ask your doctor about side effects of the medicines you take, both prescription and over-the-counter.

Drinking Too Much Water

A quart of it weighs about 2 pounds. If you just drink it -- and you don’t exercise -- that’ll show up on the scale right away. That doesn't mean you should give up H2O. In the long run, drinking water (especially instead of high-calorie sugary beverages) can help you lose weight.

Not Drinking Enough Water

Somewhere between 55% and 75% of your body is water. Falling below your natural level can bring headaches or dry skin. If you fall too far under, you may have trouble thinking straight. You may also drop weight suddenly. If you don’t drink enough to replace what you lose through the day, the scale will show it. 

Your Daily Coffee

Studies show that your cup of java (or three) can help you keep your weight in check. Caffeine might help squelch your appetite or burn a few calories. But be careful: A high-calorie, high-fat drink might push the scale the other way, too.

Salt

Too much of it in your diet is bad for your heart. It can cause you to retain water, too. That can raise your weight. Plus, people with high-sodium diets tend to eat more processed foods and snacks. Those are all high in fat and calories. Too much of those can put pounds on in a hurry.

Bathroom Breaks -- or Lack Of

Your weight can change depending on how much you’ve used the bathroom. Eat a big meal, but don’t have a bowel movement? It shows. (It's called fecal weight.) Too much to drink can register on the scale, too, if you don’t pee. On the other end of the spectrum, diarrhea can bring dehydration and weight loss.

Your Sleep Habits

Studies show that how much -- or how little -- you sleep can change your weight.  For example, after sleepless nights, you may feel hungrier than usual. That can cause you to eat bigger meals, which can lead to scale shock later in the day. 

Your Age

You may not see your weight change on the day you turn 30 (or 40 or 50). But as we get older, many of us gain weight naturally (we may become less active or have other changes like menopause).  After about 60, you may start to lose your appetite (it may be harder to chew, or you may be ill or depressed). That can cause you to drop pounds. 

Your State of Mind

While you’re stepping on a scale a few times a day, know that changes happen. Don’t get too worked up about it. Weighing yourself every day to stay aware of those ups and downs can help you keep a healthy weight -- or at least stay within a couple pounds of it.

What to Eat Before- and After a Workout?

Power Up

The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you’re done, refueling with a combination of protein and carbs can help you rebuild muscle. Ready to make the most of your workout?

Time It Right

Aim to have a snack or meal 1 to 3 hours before your workout. You can have tummy troubles if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue. Eat within an hour of finishing.

Before: PB&J

The bread and jelly in this lunchbox staple serve up the carbs. They give you the energy your muscles need during exercise. The peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings and binges. In fact, research shows that eating small amounts of peanuts can help you maintain a healthy weight. Headed on an easy walk or to yoga class? Half a sandwich may be all you need.

Before: Oatmeal With Low-Fat Milk and Fruit

Do you work out in the morning? Start your day with a bowl of high-fiber oatmeal and fruit. Your body digests the carbs in this combo more slowly, so your blood sugar stays steadier. You’ll feel energized for longer. For an extra dose of protein and bone-building calcium, stir in some low-fat milk.

Before: Fruit-and-Yogurt Smoothie

Smoothies are easy to digest, so you won’t feel sluggish during your workout. But many store-bought versions are high in added sugar. Whip up your own version with protein-rich yogurt and fruit, which packs in energy-boosting carbs. Blend it with water or ice to help you stay hydrated. Research shows that not getting enough fluids can zap your strength and endurance.

Before: Trail Mix

It’s known as a hiking staple, but trail mix is a good snack for any workout. Raisins give you a quick hit of energy that’s easy on the stomach. Mix a small handful of them with a few almonds, which are high in protein and heart-healthy unsaturated fat. They also have an antioxidant that may help your body use oxygen better -- and give you better exercise results.

Before: Low-Fat Latte and an Apple

If you’re a coffee drinker, sip a latte before that morning or lunchtime fitness class. You’ll get protein from the milk, and the caffeine may ease muscle soreness and rev up calorie burn during exercise. Pair it with an apple for high-quality carbs. One warning: Caffeine can mess with your sleep, so avoid it in the afternoon. You could swap the latte for a glass of low-fat milk or piece of string cheese.

Before: Banana

Only have 5 or 10 minutes before your workout? Snack on a banana. Their easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps. Toss one into your gym bag for a last-minute snack.

After: Egg and Whole-Wheat Toast

The toast’s carbs put back the energy you burned during exercise, while its fiber keeps your blood sugar levels even. Serve it with an egg to boost your results. They’re a complete protein, which means they have all nine of the essential amino acids your body uses to build muscle. No time for a post-workout scramble? Pack a hard-boiled egg with a whole-grain roll or crackers.

After: Chocolate Milk

This childhood favorite has the ideal ratio of carbs to protein -- about 4 to 1 -- to refuel and rebuild your muscles. One study found that athletes who had a glass after a workout recovered faster than those who had a carb-only sports beverage. Plus, chocolate milk is 90% water, so it replaces some of the fluids you lose during exercise.

After: Whole-Grain Turkey Wrap

After you wrap up your workout, whip up this easy snack or lunch. The whole grains give you high-fiber carbs, while the turkey has 12 grams of protein per 3-ounce serving. Swap the mayo for creamy avocado -- it’s high in potassium and magnesium, two minerals that can fend off muscle cramps. Bonus: Avocado is also packed with heart-healthy unsaturated fats and plenty of vitamins.

After: Greek Yogurt and Fruit

A cup of this creamy treat serves up more than 20 grams of protein. Topping your bowl with fruit adds energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even more of a benefit. Research shows that eating them after a workout can help with the muscle inflammation brought on by exercise.

After: Salmon With Sweet Potato

This fish is high in protein and omega-3s -- heart-healthy fats that can ease the post-workout muscle inflammation that causes soreness. Pair salmon with a sweet potato for 26 grams of carbs and 4 grams of fiber to keep you full. You’ll also get all the immune-boosting vitamin A you need in a day. Serve your sweet potato roasted or mashed, but skip the high-calorie butter and cream. Use a drizzle of olive oil instead.

After: Chicken, Brown Rice, and Veggies

There’s a reason skinless chicken breast is thought of as a slim-down food: Half of one packs in 27 grams of protein in only 142 calories. It also has a lot of vitamin B-6, a nutrient important for your immune system. Serve it with brown rice and veggies for the right combination of carbs and nutrients.

Before, During, and After: Drink Up

Make sure you have plenty of water. How much? Use the following guidelines:

• Before exercise: About 2 to 3 cups
• During exercise: About 1/2 to 1 cup every 15 to 20 minutes
• After exercise: About 2 to 3 cups for every pound you lose during exercise (you can weigh yourself before and after your workout).

After: Sports Drink?

If you exercise for an hour or less, water is all you need to stay hydrated. But if you go for longer, you need to replace electrolytes. These are minerals, such as sodium, potassium, and magnesium, that help you stay hydrated. You lose them when you sweat. Look for a drink that has electrolytes, like a sports beverage or coconut water.

Foods to Avoid

Steer clear of rich, greasy foods. Fat takes your body longer to digest, which can lead to an upset stomach. For some people, lots of fiber or protein doesn’t mix with exercise. Every body is different, so pay attention to what works for you. If you’re taking part in a race, such as a 5K, stick with tried-and-true snacks and meals.

How Does the Nordic Diet Work?

Where’s It From?

The Nordic countries include Denmark, Finland, Norway, Iceland, Sweden, and Greenland. The “Nordic diet” is based on their traditional ways of eating. Like the more famous Mediterranean diet, it’s not really about weight loss. Instead, it's a delicious way to eat healthy. So, what foods does it include?

What Can You Eat?

This style of eating is based on these  guidelines: 

• More fruits, vegetables, and seasonal and organic foods when possible
• More whole grains
• More food from seas, lakes, and the wild
• Higher-quality meat and less of it 
• Less processed, less sugary foods
• Cook at home more
• Waste less

Whole Grains

Think whole-grain crackers from Sweden or the dark, dense sourdough rye bread from Denmark called rugbrod. Or  you can also choose any other high-quality “complex” carbohydrates that are rich in fiber. They take longer to digest than the “simple” carbs found in many processed foods like white bread, pastries, and candy bars. They also have lots of vitamins, minerals, and antioxidants that help protect your cells.

Berries

They’re a big part of the Nordic way of eating. That’s a good thing because when you eat lots of them, you’re less likely to gain weight. They’re also a good source of antioxidants called anthocyanins, which seem to keep your veins and arteries healthy and flexible, and may help lower your blood pressure.

Canola Oil

You might know that the Mediterranean and DASH diets include olive oil. The Nordic diet generally uses canola oil instead. Like olive oil, it’s low in saturated fat and higher in healthy monounsaturated fat. Also, it has alpha-linolenic acid, an omega-3 that may help protect your brain, including from stroke.

Fatty Fish

They have certain omega-3 fatty acids that your body can’t make. These could lower your chance of having heart rhythm problems, lessen plaque buildup in your arteries, and cut down on fat in your blood (triglycerides). You might know about salmon, sardines, and albacore tuna. Nordic cultures like herring and mackerel too, which they cook, but also dry, pickle, and ferment. Shoot for two to three servings a week.

Beans and Peas

The Nordic diet recommends them as one of the major sources of complex carbs and fiber in your daily diet, along with whole grains, berries, and vegetables. They’re a great source of protein, especially to replace some of the calories you get from red meat. And they have lots of nutrients like riboflavin, B6, calcium, zinc, and iron.

Root Vegetables And Tubers

Carrots, parsnips, beets, and potatoes are typical. Though they can be high in calories, they also give you fiber, which takes longer to digest and keeps your blood sugar more stable. And they’re loaded with nutrients that help protect your cells, lower your cholesterol, and help fight infection.

Nuts and Seeds

They’re a source of complex carbs and fiber, as are whole grains, berries, and vegetables. They’re rich in zinc, copper, potassium, vitamin E, niacin, antioxidants, and mono- and poly-unsaturated fats (MUFAs and PUFAs).

Cholesterol

This way of eating may help lower “bad” (LDL) cholesterol in people who start out with higher than normal LDL levels. And it may work even for people who don’t lose weight on the diet. You should get a cholesterol blood test every 4 to 6 years -- more often if you have heart health problems.

Obesity

When people shift to this way of eating, they tend to lose weight, especially the fat you carry around your waist. That’s better for you than losing it from elsewhere on your body. And if you follow this plan, it may help you keep those pounds off. People in Denmark were more likely to stick with the diet and said they were more satisfied, compared with those who didn’t change their eating habits.

Heart Disease

Unhealthy cholesterol, blood pressure, glucose, and insulin levels are all “risk factors” for heart disease -- that is, they make you more likely to get it. Because the Nordic diet seems to improve these issues in many people, scientists think this way of eating might help support heart health, too.

Type 2 Diabetes

As with heart disease, this approach helps ease some of the issues linked to type 2 diabetes, like inflammation and obesity. That’s why many doctors figure it probably helps prevent the disease over the long term. Still, they need to do much more research to know for sure.

Inflammation

It means the swelling of tissues all over your body, and it’s linked to diseases like diabetes, heart disease, and high blood pressure that can lessen the quality and length of your life. A healthy Nordic-style diet seems to be a good way to keep it away. Of course, diet is not the only cause. It’s important to get regular exercise and sleep well, too.

It’s Green, Too!

One of the main goals of the Nordic diet is to be environmentally friendly. So while it’s good for your health to eat a diet that’s more plant-based than animal-based, it’s also good for the planet. That’s because plant-based foods are less taxing on the land, the climate, and the atmosphere. So you can make yourself healthy and do something for the Earth while you’re at it.

What Causes Heart Palpitations?

What It Feels Like

Your heart pounds, flutters, or seems to skip beats. You might call these feelings palpitations. Although they can feel scary, most aren't serious and rarely need treatment. Knowing what makes your heart race can help you not panic when it happens and know when to call your doctor.

Stress and Anxiety

Intense emotions can trigger the release of hormones that speed up your heartbeat. Your body gets ready to face a threat, even if you're not in danger. Panic attacks are intense bouts of fear that can last a few minutes. Symptoms include a racing heart, sweating, chills, trouble breathing, and chest pain. A panic attack can feel like a heart attack. If you're not sure which one you're having, get medical help.

Exercise

Working out is good for you. And a brisk run or intense indoor cycling class will naturally make your heart beat faster. That helps your heart pump more blood to power your muscles through the workout. If your heart flutters or pounds, it could be because you haven't worked out in a while and you're out of condition. An irregular heartbeat, or arrhythmia, can also cause palpitations when you exercise.

Caffeine

Does your heart beat faster after your morning latte? Caffeine is a stimulant that raises your heart rate, whehther you get it from coffee, soda, an energy drink, tea, chocolate, or another source. One study found that caffeine from coffee, tea, and chocolate isn’t likely to cause palpitations in people with healthy hearts. But experts don't know whether it might trigger them in people with heart rhythm problems. 

Nicotine

The addictive chemical in cigarettes and other tobacco products, nicotine raises your blood pressure and speeds up your heart rate. Quitting smoking is one of the best things you can do for your heart, though it might not slow your heartbeat right away. Patches and other nicotine replacement products can make your heart race. Palpitations can also be a symptom of nicotine withdrawal, but they should stop within 3 to 4 weeks after you quit.

Hormone Changes

Women might notice that their heartbeat speeds up when they have their period, they're pregnant, they’re close to menopause, or they're in menopause. The reason: hormone levels. The boost in heart rate is usually temporary and no reason for worry. If you're pregnant, palpitations can also happen if you're anemic, which means you don’t have enough red blood cells that carry oxygen throughout your body.  

Fever

When you have a fever during an illness, your body uses energy at a faster pace than usual. This can set off palpitations. Usually your temperature needs to be above 100.4 F to affect your heart rate.

Medicines

Some prescription and over-the-counter medicines cause palpitations as a side effect, including: Antibiotics Antifungal medicines Antipsychotic drugs Asthma inhalers Cough and cold medicines Diet pills High blood pressure medicines Thyroid pills If you take one or more of these types of meds, ask your doctor if it could affect your heartbeat. Don't skip any doses before you check with your doctor. Low Blood Sugar Have you ever noticed that you feel shaky, cranky, and weak when you've skipped a meal? It can also lead to palpitations. When your blood sugar level drops, your body releases stress hormones like adrenaline to prepare for an emergency food shortage. Adrenaline speeds up your heart rate. Overactive Thyroid Gland Your thyroid is a butterfly-shaped gland in your neck. It makes hormones that help manage your metabolism and other things. An overactive thyroid (called hyperthyroidism) can make too much thyroid hormone. That can speed up your heart so much that you feel it beating in your chest. Taking too much thyroid hormone to treat an underactive thyroid gland (called hypothyroidism) can also rev up your heartbeat. Heart Rhythm Problems Sometimes an irregular heart rhythm, called an arrhythmia, causes palpitations. Atrial fibrillation, or AFib, happens when the heart's upper chambers, called the atria, flutter instead of beating normally. Supraventricular tachycardia is an abnormally fast heartbeat that starts in the heart's upper chambers. Ventricular tachycardia is a fast heart rate due to faulty signals in the heart's lower pumping chambers, called the ventricles. Alcohol If you drink a lot, or just have more than usual, you might feel your heart beating faster or fluttering. It often happens on holidays or weekends, when people drink more, earning it the nickname of "holiday heart syndrome.” But for some people, it can happen even when they only drink a little bit. Premature Ventricular Contractions Premature ventricular contractions (PVCs) are extra heartbeats. They happen when your heart's ventricles squeeze too soon. The extra beat throws off your heart's normal rhythm and makes it flutter, pound, or jump in your chest. If your heart is healthy, occasional PVCs are nothing to worry about. But you might need treatment if you have heart disease and you get these extra beats often. Cocaine and Other Street Drugs Illegal drugs like amphetamines, cocaine, and ecstasy are dangerous to the heart. Cocaine boosts blood pressure, raises heart rate, and damages the heart muscle. Amphetamines stimulate the nervous system, which ramps up your heartbeat. Ecstasy triggers the release of a chemical called norepinephrine, which makes the heart beat faster.

When to See a Doctor

If you're healthy, you probably don't need to worry about palpitations that happen once in a while and last only a few seconds. But make a doctor's appointment if they come more often or you also have symptoms like these:

• Chest pain or pressure
• Shortness of breath
• Dizziness
• Fainting

Finding the Cause

These tests can help your doctor figrue out what's going on:

• Electrocardiogram (ECG). This test looks for problems with the electrical signals that control your heart rhythm.
• Holter monitor. You wear this portable ECG for 24 to 72 hours at a time. It can find heart rhythm problems and any patterns that might need more tests.
• Event Monitor. You wear this device for several weeks. It records your heart rhythm when you press a button while having symptoms.
• Echocardiogram. This test uses sound waves to make pictures of your heart. It can find problems with your heart's structure.