When choosing which carbs to incorporate, it is always best to try and eat whole foods. For example, potatoes, sweet potatoes, white rice or grains, are great choices that will help you keep full and maintain a stable blood sugar level without spiking. (Foods such candies, junk food, sweets etc will raise your blood sugar quickly but also allow it to go down quickly.) In the following glycemic index chart, we can see how different foods affect our blood sugar.
Healthier food choices #
Choosing to eat healthier is easy. Try going for leaner meats, veggies, white rice etc. Basically try to stop eating out as much or picking up fast food as often and making food at home.
Smoothies for the win! #
A veggie and fruit smoothie is a great way to get some good nutrition and antioxidants in your body. Try something like this:
- Half avocado
- Half a cup of broccoli (frozen works too)
- Half of cup of berries (frozen mixed berries are sold at store)
- 1 banana
- Fill blender or cup with about ¾ of the way with water and blend for 30 – 45 seconds
- If its too thick you can try adding more water
- Optional: You can try adding a small yogurt for flavor as well
Calculating the right amount of calories. #
It’s actually quite simple. To make sure you are eating right, not under-eating or overeating, you can use a calorie calculator. This might seem like too much work but after a few weeks of being consistent with your calorie intake, you will reach the point where you will not even have to count or look at the calories. You will be able to tell by just looking at something if it’s ok to eat at all, if it’s ok to eat all of it, some of it, or none.
A deeper dive into your diet and its effects. #
Are you lactose intolerant and may not know it? Do you need to be eating gluten free? If after eating certain foods, breads, etc you feel tired, exhausted, or anxious, it may be an indicator your gut doesn’t sit well. You might need to get tested and see if you are lactose intolerant or if gluten is affecting your mental state of mind as described here. If you are diabetic, taking any kind of medication, or on a special diet, make sure to follow all guidelines set forth by your medical professional.
