India has more than 70 million people living with diabetes, out of which it remains undiagnosed in more than 36 million individuals. Prominent modifications in eating habits is mandatory for diabetes management. Although it is quite tough, the disease becomes manageable with such modifications.
Healthy blood sugar levels are an indication of balanced diabetes levels. This can be achieved through proper medication, physical activity and healthy eating habits. Registered dietitian nutritionists recommend patients to eat a variety of foods, choosing foods from various foods groups during every meal or snack. It is suggested to fill half your plate with colorful fruits and vegetables and whole fruit is preferred to fruit juice. This is because, fruits contain fiber, vitamins and minerals which are helpful to satisfy your sweet tooth while making you feel full. Try to eat more dark-colored leafy vegetables such as leafy greens, broccoli, asparagus and carrots.
Make at least half the grains as whole grains every day to incorporate more fiber in your diet. Buckwheat, brown rice, oatmeal, whole-wheat breads and cereals are excellent sources of fiber. Eat low-fat, high-nutrient foods such as lean meats, poultry and fish. Also try to bake, broil, roast, grill, boil or steam foods instead of frying them. Even dairy products can be picked from low-fat or fat-free options available. While cooking, try to use minimal salt for taste while compensating it with more pepper, herbs and seasoning which add flavor. This automatically controls high blood pressure. Keep track of your portions, but never ever skip meals. Skipping meals can make you more hungry, irritated and lost. Follow an eating style that suits you best. It can be three meals a day, five small meals or three meals and two snacks a day.
Be aware of your eating and drinking portions. It helps to maintain a daily record of your food activities with constant checks done on food portions by weighing them at least a couple of times every month. Switching over from large plates and bowls to smaller ones helps reduce portion sizes effectively. Always eat at the dining table or stick to one constant place every day. Don’t engage in other activities while having food as this can lead to overeating many a time.
Finally, meet an RDN at www.firsteatright.com to help you with a personalized diet plan to counter diabetes while maintaining the required levels of carbohydrates, proteins and fats in your daily diet.