There is no such thing called as a diabetic diet, whatever is good for a normal healthy person, is good for diabetes people also .
Healthy eating is essential for everyone to keep themseles fit. Below mentioned are some Dos and Don'ts you should follow:
Ø Include salad (cucumber, tomato, onion, carrot, beetroot and radish) in lunch as well as dinner (without mayonnaise or a high fat dressing).
Ø Do not eat fast; masticate and munch your food well before you swallow.
Ø Drink a lot of water that will help flush the toxins off your system.
Ø Make sure the gaps between your meals are short.
Ø Surround yourself with the best choices of healthy foods
Ø Be selective about meat choose lean meat
Ø Stock up on herbs and spices
Ø Choose the best cooking methods
Ø Include fresh vegetable salad in every meal.
Ø Add wheat bran to your wheatflour. This helps increase fibre in your diet.
Ø You can also make diabetic flour by mixing wholegrain cereal, soyabean, blackgram (urad dal), jowar, bajra, Bengal gram (kala chana), wheat bran and barley.
Ø Include sprouts in the diet. Sprouts are a fountain of nutrients.
Ø Include at least 3-4 servings of yellow, green, orange coloured vegetables in the diet as they provide vitamins minerals, and fiber & are low in carbohydrate.
Ø Include fruits like apple, guava, pear, orange or sweetlime in your diet.1 to 2 servings of fruits can be taken in a day as snacks.
Ø Use fat free milk, yogurt, and cheese.
Ø Eggs whites can be included.
Ø White meat - chicken and fish are good sources of protein.
Ø Make right choices when eating out. Prefer steamed, grilled or roasted foodstuffs over deep fried and high fat products.
Ø Use less oil around 3- 4 tsp of oil per person/day.
Ø Have beverages - tea or coffee without sugar or with sugar free in it.
Ø Intake of bitter gourd, fenugreek, Indian blackberry (jamun), flaxseed, cinnamon, garlic and onion are known to considerably reduce blood glucose level.
Ø If you are on insulin, make sure you have three proper meals with light snacks in between.
Ø Take your medicines at the same time every day and exercise at about the same time every day.
Ø Have good sleep daily.
Ø Check your blood sugar level regularly and also check the other tests such as kidney function, liver function, heart function, ketone levels as required.
Ø Check your weight from time to time, and always maintain an ideal body weight.
Ø Exercise for 30 to 45 minutes daily as physical activity significantly lowers blood sugar. Never start a new exercise program without consulting either your physician who will evaluate your condition and inform you if there is any limiting condition. Take it easy at first and gradually increase to longer exercise periods.
v Do not skip meals. Even distribution of food helps prevent high and low blood sugars.
v Do not fast or feast.
v Do not eat directly after a workout.
v Do not overeat.
v Do not fry foods. Instead bake, boil, poach or saute in a nonstick pan.
v Use less oil in cooking.
v Eat less high-fat red meat and avoid organ meats.
v Limit the use of condiments such as ketchup, Soya sauce, mustard and salad dressings as they are high in salt and can be high in sugar too.
v Limit your salt intake.
v Limit the amount of fats and sweets you eat. Fats have a lot of calories. Sweets can be high in carbohydrate and fat. Some contain saturated fats, trans fats and cholesterol that increase your risk of heart disease. Limiting these foods will help you lose weight and keep your blood glucose and blood fats under control.
v Avoid white flour, white rice, potatoes, carrots, breads and bananas as they increase the blood-sugar levels.
v Avoid milk cream, egg yolk or food items cooked in coconut milk.
v Avoid processed, ready-to-eat food preparations, sweets and sugary drinks (canned beverages) that provide empty calories.
v Avoid products made up of refined flours (bakery products such as toast, cakes, pastries, white bread) as these products have high Glycemic Index which cause higher spikes in blood sugar.
v Choose fresh foods over canned.
v Quit smoking.
v Stop alcohol consumption.
v Do not miss your medicines and do not change the dose of medicine or any medicine mentioned in the prescription without your doctor’s consent.
v Do not Cook multiple meals
v Do not Supersize portions
v Avoid fried foods and sweetmeats.
There is no such thing called as a diabetic diet, whatever is good for a normal healthy person, is good for diabetes people also . Healthy eating is essential for everyone to keep themseles fit. Below mentioned are some Dos and Don'ts you should follow: Do’s Ø Include salad (cucumber, tomato, onion, carrot, beetroot and radish) in lunch as well as dinner (without mayonnaise or a high fat...