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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