National Diabetes Month: healthy eating habits
November is National Diabetes Month !
Nutrition, physical activity, stress management, and other lifestyle factors play a crucial role in the prevention and management of diabetes. This week we would like to draw attention to the importance of a healthy diet.
Diabetes is characterized by high levels of sugar or glucose in the blood. There are many factors that influence the glucose levels in the blood, and nutrition plays a key role. A healthy diet can be considered as three separate components: 1) What to eat; 2) How to eat; and 3) When eating. Let's look at each one individually.
What to eat
All foods are composed of carbohydrates, proteins and fats, or a combination thereof . Our bodies need all three of these nutrients. Carbohydrates include starches (bread, rice, pasta, cereals, etc.) and starchy vegetables (potatoes, peas, corn, beans, etc.), fruit, milk and yogurt, and sweets / desserts. There are also many sources of hidden carbs, such as sauces and dressings. Proteins include meats, fish, dairy products, beans / lentils and nuts / seeds. Fat sources include butter, oils, dressings, avocados, nuts / seeds, and others.
Carbohydrates (carbs) are broken down into sugars, and have a direct impact on blood sugar. Carbohydrates are needed to provide energy to our brains and muscles. But not all carbohydrates are created equal. Consider the following tips for choosing healthy carbohydrates.
- Go slow carb, not low-carb. slow carbohydrates are foods with high amounts of fiber, including any grains, beans and lentils, and vegetables. fiber-rich foods are slower to digest, thereby avoiding blood glucose peaks. board Lunch :. enjoy a salad with kidney beans added, black beans, chickpeas, and other legumes
- limits sweets and desserts (fast carbs). fast carbohydrates are digested quickly and cause blood sugar to rise rapidly. They include items such as candy, cookies, cakes, other dessert foods and sugary drinks (sodas, fruit juice, fruit punch, etc.) board Beverages: choose water or unsweetened tea instead of sodas, juice or other sugary drinks.
- Eat carbohydrates beside protein or healthy fats. This helps slow the digestion of carbohydrates, and help you feel full longer. Quick Tip :. Add healthy fats to your morning by mixing one tablespoon of ground flax seeds, chia seeds or a handful of nuts in a cup of oatmeal
how to eat
Even making healthy food choices, it is possible to have a poor diet by eating too much. For example, whole fruit is an excellent choice of food, but eat more than one or two servings of fruit at one time can lead to high levels of glucose in the blood.
- Eat meals that are roughly the same size throughout the day. If you're used to having breakfast and a big dinner, set goals to break this pattern! Consistent meal sizes help prevent glucose levels in the blood are too high or too low. portion control tip: include a consistent amount of carbohydrates at each meal. Avoid meals that have too few or too many carbohydrates.
- Follow the "plate method" for lunch and dinner. The plate method using control portions and achieve balance . nutrients the plate method is to fill half the plate with non-starchy vegetables (broccoli, spinach, tomatoes, cucumbers, etc.); a quarter of the plate with starches, and a quarter of the plate with healthy proteins method of plate board :. aim of parts of starch (rice, pasta, potatoes, etc.) that are the size of your fist, or nearly a cup.
When eating
We've all heard, it is important to eat three meals a day, but many people still skip meals or wait too long between meals. Many of us find ourselves too busy during the day to enjoy a healthy breakfast or lunch, or we skip meals because we're just not hungry. However, our bodies like routine, and after a hearty meal scheme can improve glucose levels in the blood and increase metabolism.
- Eat three meals each day. And try to eat around the same time each day. Action Step: Plan meals and snacks in advance and schedule time to eat. Make healthy eating a priority!
- Do not hesitate to add healthy snacks between meals and after dinner. Some people need snacks, while others do not. If you are hungry before lunch or dinner, it is a good idea to add a snack between meals. When you're hungry at mealtime, you are more likely to eat more meals that you would otherwise. Snack tip: take healthy snacks readily available, and keep unhealthy snacks out of sight. Quick and easy snack option? Whole fruit with a slice of cheese or a small handful of nuts.
For more information on outpatient advice on nutrition and diabetes education at Washington Adventist Hospital, please call 301-891 -6105
Join us on diabetes Day: Thursday, November 14 e 11: 00-to-02: 00 pm at Washington Adventist hospital cafeteria and halls conference for FREE. Education event on diabetes, including free health screenings, table, or information on diabetes, activities, presentations and prices for all! Call 301-891-6105 for more information.
0 Komentar