Friday 14 November 2014

World Diabetes Day: Control Diabetes through a Healthy Diet

 14th November is celebrated as World Diabetes Day, and on this occasion I would like to share with you some tips to control Diabetes through a Healthy diet.

Diabetes management involves healthy eating, regular physical activity and weight management. Healthy eating means lots of high-fibre carbohydrate foods (wholegrain breads and cereals), vegetables, legumes (beans and lentils), fruit, unsaturated (healthy) fats, lean protein and low-fat dairy but less saturated (unhealthy) fat. The glycaemic index (GI) can be helpful in blood glucose management.

World Diabetes Day Educational Posters Click Here

Follow this simple healthy eating plan if you have diabetes:

  1. Eat regular meals throughout the day. 
  2. You may need to reduce the serving size of your meals and snacks, as eating too much can lead to weight gain. 
  3. Include high-fibre carbohydrates at each meal. Examples of high-fibre carbohydrate foods are wholegrain bread, cereals (such as oats, WeetaBix, All-Bran and natural muesli), wholemeal pasta, brown rice, quinoa, fruit and starchy vegetables (such as potato). 
  4. Do not restrict your carbohydrate intake. Aim for at least 130 g per day. 
  5. Choose reduced fat and low-fat dairy products. 
  6. Choose lean meats and alternatives, such as skinless chicken and turkey, fish, eggs, legumes (beans, lentils), tofu and nuts. 
  7. Limit the unhealthy (saturated) fats that are found in foods such as full-fat dairy products (including cream, milk, ice-cream, yoghurt, butter and cheese), meat fat (trim the fat from meat and limit your intake of processed meats), fried foods, cakes, pastries and foods containing palm oil and coconut oil. 
  8. Include some of the healthy (unsaturated) fats like olive, canola or sunflower oil, monounsaturated or polyunsaturated margarines, oily fish, avocado, seeds and nuts. 
  9. Oily fish are great for heart health. Aim to include oily fish such as salmon (tinned or fresh), sardines, mackerel, herring or tuna at least two to three times per week. 
  10. Save baked items like cakes and biscuits, slices and desserts for special occasions. Eat them in small serves, even if they are low in fat. 
  11. Avoid lollies and sweet drinks (soft drink, cordial, sports drinks, flavoured waters and energy drinks).
  12. Don't add salt when you cook or at the table and reduce the use of high-salt foods. 
  13. Limit alcohol to two standard drinks per day, with some alcohol-free days each week.

These are general guidelines, and depending on your overall health condition you might require a specialized meal plan to help you to achieve a better health.

Feel free to reach out to me for consultation.