How to eat to manage diabetes

I’m Phyllisa Deroze and
I’m gonna share a few of my favourite tips on how to
manage diabetes through food. If you’re newly diagnosed with diabetes and you feel like you
already have a busy schedule, trust me, I understand. I had a busy life before
diabetes came in and was like, “Hold up everything else! Everything else comes second to diabetes.” And so, oftentimes, as
busy as my world is, I have to remember that yes,
I’m packing my daughter’s snacks for school, but I also need
to pack my snack, right? She can’t get a snack packed for her if mommy’s not here. When it comes to a diabetic diet, I don’t use the word
diet. It’s a meal plan. It’s an option. There’s the plate method,
the glycaemic index and carb counting. The plate method is the simplest one. The plate is 9 inches.
Half of it is vegetables, 25% is the carbs and then 25% is protein. That makes the plate. Then there’s carb counting. Carb counting is about
figuring out how many carbs are in each food. Then there’s the glycaemic index. This one is a little bit challenging but because I love
cherries and I love grapes, I had to figure out how many grapes, if they’re green grapes, purple grapes. They all have a different
level of sweetness. There are these things
that are on my “I Don’t Eat That Anymore” list, and I make sure that I don’t bring them home. When I go grocery shopping,
I read the labels. I’m constantly reading the food label and trying to figure how much of this item can I have that fits into
my 45 grammes of carbs that I eat per meal. A tip for you when you go grocery shopping is to shop on the outside
where’s there’s fresh foods before you go inside the lines where you have packaged foods. So if you start on the outside
and you have your protein, then you have your vegetables, by the time you look at your cart, it’s pretty much full. So there’s less room for canned food or packaged foods and
these kinds of things. If I’m in a restaurant that has a menu, I first look at the appetisers. How many carbs are in these appetisers? If there’s an app available
that can tell me the amounts of carbs in that meal, great! If the menu has it printed on
there, even more fantastic! I always view desert as
it’s my entire carb count for the meal, so if I want to
have something like desert, I’ll end up with a salad. Whenever there’s a buffet, I scan the buffet first,
because what I’ve found is that people tend to put the
heavy-carb foods at the end. So if you don’t scan and you start off and you take some carbs
for an appetiser section and then you move on down, and then you have carbs for the meal, by the time you get to the end where the desert is or the fruit or something like this,
you’re out of carbs. So, when I’m carb counting, I’m not depriving myself of any carbs, I’m exchanging the carbs. So I’m exchanging bread for rice. I’m exchanging potatoes for pasta. I can eat it all, but in moderation. Sometimes I get the
diabetes management right, some days are smooth sailing, and there are other days where I’m like, it just didn’t pan out perfectly today. Why in world did I eat that chocolate chip cookie last night? And I’m just trying not to beat myself up, trying to remind myself
that diabetes is hard and I don’t need to ruin my entire day. And in those times, I just have to say: One day is not the end of the world. So if you mess up
breakfast, you have lunch. If you mess up lunch, you have dinner. If you mess up breakfast,
lunch and dinner in a day, you have the next day to get it right. So that’s constantly
what I’m telling myself: I have another opportunity
to get it right. And I’m gonna get it right the next time. These are tips to not be overwhelmed about the food choices that you have. Make sure you check out more
tips on Diabetes What’s Next?

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