Friday, November 28, 2008

Diets to keep diabetes at bay

Being at risk of developing diabetes or being in the pre-diabetes stage is the right time to begin dietary changes. Some simple changes in your food intake can prevent diabetes to a great extent. Knowing what to eat can be baffling, sometimes intriguing.
Her e are 12 basic dietary tips to help you keep diabetes away:

• As always, eat plenty of vegetables and fruits, especially seasonal ones. The more colorful they are, the better it is foe health. Use non-starchy vegetables liberally.

• Include pulses and dals in two of your daily meals, particularly if you are a vegetarian. Sprouts would be a good addition.

• Choose whole grains like unpolished rice, whole wheat chapaties, ragi, jowar rotis, corn etc. Restrict strict maida and its products.

• If your eat non-veg foods, choose fish or lean chicken.

• Use low-fat dairy foods – skim your milk.

• Avoid soild fats that are high in saturated fats and trans fats. Use oils in small quantities.

• Avoid high-calorie snacks, fatty foods, rich desserts and aerated drinks.

• Ensure good amount of fibre intake in your daily diet.

• Watch your portion sizes. Don’t eat large portions, especially when you eat in your office cafeteria or a restaurant.

• Eat breakfast everyday to maintain blood sugar levels.

• Maintain your waistline, body weight and body fat within normal limits. Fat deposition around your waist is a huge risk for developing adult diabetes.

• When you buy packaged food, read labels. Many times we fail to account for the fats, sugars and sodium present in packaged foods.

Diabetes is not caused by a single food. There are several risk factors associated with diabetes. So keep your lifestyle risks under check, particularly if you have a family history of diabetes.

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