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Healthy Eating Tips

Posted on August 30, 2019 | No Comments on Healthy Eating Tips

Everyone who has diabetes needs to follow an eating plan as well as a physical activity plan.Actually, a diabetic diet isn’t too different from a healthy eating pattern. And since eating cannot be avoided, especially during the Christmas season, we give you the following healthy eating tips to help get you through the holidays and beyond:

DOs:

Manage what you eat. The proportions of carbohydrate, protein and fat in your eating plan depend on your body makeup, including your weight, blood cholesterol level, and medical needs. Your physician and nutritionist can help design a meal plan that incorporates the foods you enjoy.

Eat fiber–rich food to lower cholesterol. Fiber acts as the body’s “broom” and will help sweep cholesterol out of the body. Fiber can come from whole grains (e.g., brown rice, oatmeal, whole wheat bread), fruits and vegetables.

Control sodium–rich food. People with diabetes often have high blood pressure, so avoid the sodium-rich food (e.g., canned goods, very salty food) or adding too much fish sauce, monosodium glutamate (vetsin) or soy sauce to your meals.You may opt to season food with herbs, spices and lemon juice.

Eat on a regular meal schedule. This can help blood sugar level become less variable and easier to control. Irregular meal patterns have also been linked to higher rates of obesity.

Drink alcohol in moderation. If your physician will allow, have one to two servings of alcohol once or twice a week only. If you really want to have beer, choose the “light” variant because it has fewer calories than regular beer or sweet wine.

DON’Ts:
Eat in large amounts. Once-a-year celebrations, like Christmas for example, is never an excuse for persons with diabetes to overeat. Eating more than you can handle can cause your blood sugar to shoot up. Eat only from a single food group. Remember to eat a balanced diet that includes vegetables, fruits, protein, fat and carbohydrates in the proper amounts. Those with diabetes may have rice, bread and other carbohydrate–rich foods in moderation.

Eat large amounts of ham and queso de bola. The above food items and other processed meats are rich sources of sodium and fat. Too much sodium and fat can cause hypertension, which may lead to other diabetes complications like heart diseases and stroke.

Skip meals. People who skip meals may suffer hypoglycemia (very low blood sugar levels), often get too hungry and may tend to overeat. Overeating is not good, especially for people with diabetes.

Drink wine coolers and mixed drinks. These alcoholic beverages should best be avoided because they may contain too much sugar and raise your blood sugar level.

Consult a registered dietician and physician about the best eating plan for you, including an approach to manage weight. The dietician can also offer specific advice on food shopping, label reading, food choices while eating out, and using alcoholic beverages.

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