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Diabetes diet: Need some motivation?

Having trouble following your diabetes diet? Tackle your barriers one by one — and discover motivation you didn't know you had!

By Mayo Clinic staff

Your diabetes diet probably focuses on fruits, vegetables and whole grains. It's the same healthy-eating plan that's best for everyone, but it's not always easy to follow your diabetes diet. Consider these five barriers to healthy eating — and common-sense strategies to overcome them.

Barrier: Healthy foods are expensive.

Fresh fruits and vegetables can put a serious dent in your food budget. But the money is well spent. Consider it an investment in your health. Then get creative about saving money in the produce aisles:

  • Stick to seasonal fruits and vegetables.
  • Buy fruits and vegetables that are on sale.
  • Shop at local farmer's markets or fresh produce stands.
  • Choose whole fruits and vegetables, rather than the chopped, sliced or bagged variety.
  • Buy only as much fresh produce as you know you'll eat.
  • Try frozen fruits and vegetables.
  • Grow your own vegetables in a pot or garden.

It might help to look at your total grocery bill, too. The more you spend on fruits and vegetables, the less you're likely to spend on chips, cookies and other junk food.

Barrier: You love ethnic foods.

From jambalaya to wontons, food is an expression of culture. But all cuisine can be prepared in healthier ways. Challenge yourself to make healthier versions of your favorite ethnic foods.

  • Recipe says fry the food in oil or butter? Try baking or broiling it instead.
  • Recipe calls for cheddar cheese or nuts? Use half the recommended amount.
  • Recipe for a baked good calls for 1 cup butter? Try 1/2 cup butter and 1/2 cup unsweetened applesauce.
  • Recipe calls for frosting? Drizzle a glaze made with a sugar substitute — or skip the frosting entirely.

For more ideas, check out diabetes cookbooks that focus on ethnic foods.

Barrier: Your family doesn't get it.

From weeknight dinners to holiday gatherings, food is often the center of family life. If your family members don't seem supportive of the changes you're trying to make, help them understand why healthy eating and portion control are so important. Your diabetes diet helps you:

  • Feel better
  • Control your blood sugar level
  • Lose excess pounds
  • Prevent diabetes complications, such as heart disease, kidney damage and nerve damage

Remember, change may be hard for your family members, too. But healthy foods and portion control are good for everyone. With your family's support, healthy eating can become a way of life.

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Dec. 7, 2007

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