Poultry, meat and fish are high in protein which help your muscles stay healthy. However, if you eat too much of these, you add extra calories and fat.
Most adults need about 6 to 9 ounces of meat (weight after cooking) each day. Think of this as one small and one medium serving each day. Three ounces look like a deck of playing cards.
Fat
You need some fat in your diet for good health.
Tip
A high-fat meal can cause insulin resistance and keep your blood glucose higher for a longer period of time.
Fat provides energy and important nutrients. It is important to choose foods that have healthy kinds of fats.
Fat contains more than twice the calories as the same amount of protein or carbohydrate. One serving size equals five grams of fat.
Unhealthy fats can clog blood vessels which can cause a heart attack or stroke. A general rule is to use 1 to 2 teaspoons of fat at each meal.
Types of fat found in food
(These are general guidelines. Talk with your doctor or diabetes educator to find out what is best for you.)
Monounsaturated (healthiest)
Polyunsaturated (healthy)
Saturated (not healthy)
Hydrogenated and partially hydrogenated trans fats (not healthy)
Be proactive at your next doctor visit
It's important to make the most of every doctor visit. Here are conversation pointers for your next medical appointment.
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