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Healthy Eating for Elders: Nutrition and Diabetes1
Jennifer Hillan2This publication is best viewed in PDF format. Click here to view and print this publication.
A healthy diet, along with exercise and medication, can help control diabetes and reduce the risks for diabetes complications. It will also help people at high risk for diabetes reduce the chance of getting the disease. Here are some tips for a healthy diet:
Choose Low Fat Foods
Limit the amount of fat you eat by choosing more low fat foods such as:
• beans
• fruits and vegetables
• low fat milk, cheese, and yogurt
• lean meats, fish, skinless poultry
Limit Salt and Sodium
Reduce salt and high sodium foods such as canned and processed food. Limit the amount of salt you add to food. Instead, use herbs and other spices to give your food zest!
Add Fiber
To keep "regular" and reduce the risk for some diabetes complications, choose more:
• fruits and vegetables
• whole grains
• beans, lentils, peas
It's important to add fiber gradually to your diet and also increase the amount of fluids you drink!
Control the Carbohydrates
Limit high sugar foods such as cakes, pies, cookies, donuts, and soda. Work with a dietitian to learn about foods that contain carbohydrates and how to fit them into your meal plan.
Alcohol in Moderation, if at all
If you drink alcohol, consume no more than one drink (for women) or two drinks (for men) twice a week. One drink is:
• 5 ounces of wine
• 12 ounces of beer
• 1-1/2 ounces of liquor
It's best to drink alcohol with food, not by itself. Check with your doctor or pharmacist about possible interactions with your medications.
Variety is the Spice of Life!
Enjoy a variety of foods from each food group every day.
Work with a registered dietitian to make a flexible meal plan just for you.
Footnotes
1. This document, FCS8612, is one in a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611. Publication date: March 2004. Revised: August 2006. This leaflet was developed with funding from the Florida Department of Elder Affairs in partnership with state, county, and local agencies. The Spanish language version is Alimentación Saludable para Personas de Edad: Nutrición Y Diabetes FCS8612-SPAN. Please visit the EDIS Web site at http://edis.ifas.ufl.edu2. Jennifer Hillan, MSH, RD, LD/N, former ENAFS nutrition educator/trainer, Department of Family, Youth and Community Sciences, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611. Reviewed by Linda B. Bobroff, PhD, RD, LD/N, professor, University of Florida.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.
U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Larry Arrington, Dean.
Copyright Information
This document is copyrighted by the University of Florida, Institute of Food and Agricultural Sciences (UF/IFAS) for the people of the State of Florida. UF/IFAS retains all rights under all conventions, but permits free reproduction by all agents and offices of the Cooperative Extension Service and the people of the State of Florida. Permission is granted to others to use these materials in part or in full for educational purposes, provided that full credit is given to the UF/IFAS, citing the publication, its source, and date of publication.