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Healthy Eating
The Diabetes Diet – Healthy Diabetic Eating
To be clear, there is not one official diabetes diet. Instead, we are looking at a series of guidelines set by the American Diabetes Association to help diabetics get control of their blood sugar, whether they take insulin or not. This diet also induces weight loss at the same time for diabetics who are overweight.
Before proceeding with any diet consult your doctor. He or she is a starting player on your diabetes management team, right alongside you.
Your particular dietary requirements will depend on many factors, such as:
1. Your type of diabetes
2. Other risk factors present (obesity, heart disease, kidney disease, high blood pressure, high cholesterol, etc.)
3. The need for insulin, or not
4. Management with medication, or only diet and exercise
5. Sedentary lifestyle or active lifestyle
So, let’s start with the makeup of your average meal. The plate can be divided into three sections: protein, fats, and carbohydrates. Sounds pretty standard huh?
Carbohydrates are what supply the sugars that the body will use as fuel after the food is broken down.
At least 55-60 percent of your meal will be carbohydrates. And, these are not just any carbohydrates. You are encouraged to eat foods that are high in fiber and low in calories. Think vegetables, fruits, whole grains, and beans. Be sure that your food is definitely whole grain and not just processed white flour dressed up to look like a beneficial whole grain.
Fats are needed by the body in many capacities. The most beneficial fats are those that are poly- and mono-unsaturated. Try olive oil, canola oil, vegetable oil, and peanut oil. Omega-3 fatty acids are used by the body for heart health and immunity. Fish is a major source especially cold water fish. Aim for about 25-30 percent of your meal.
Protein is a building block in the body. All of the cells need access to protein for one reason or another. Try lean meat, fish, and dried beans, peas, and lentils. Protein, at most, needs to make up about 20 percent of your meal.
Meals are coordinated with insulin injections and timing of medications to get the most use of them. There are also snacks you can eat before bed or when you awake to keep blood sugar within normal levels. Exercise, which can lower your blood sugar, also has to be factored into the equation of eating and insulin. For the Type 2 diabetic, losing weight can bring you one step closer to possibly stopping any sort of diabetes medication for good.
If you are diabetic and need to control your blood sugar, a special diet is in order for you. There is not one single diet that qualifies as a diabetic diet, but the above guidelines will help you know in which direction you need to go. Your doctor and nutritionist will help you develop a plan that works for you.
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The Healthy Eating Food Pyramid
In the United States, The US Department Of Agriculture has devised a Food Guide Pyramid, which serves as a guide for people to understand how to eat healthy. The Food pyramid guide features a chart filled with vertical stripes that represent the five major food groups, plus oils and fats. The color stand for: Green – vegetables, red – fruits; yellow – oils and fats; Blue – milk and dairy products; Orange – grains; Purple – meat, fish, beans and nuts. Here are other pertinent facts about the food guide.
The Pyramid Cookbook: Pleasures of the Food Guide Pyramid
About the Food Pyramid
In 2005, the US Department of Agriculture revised the food pyramid, as they wanted to show Americans a better way of how to eat healthy. The food pyramid has other messages for all of us. It tells us to eat a wide variety of foods, as well as eat less of some foods and more of others. In the illustrated food pyramid guide, eating a wide variety of food indicates that a balanced diet is achieved when you include all the food groups. This means that you need to have foods of every color, each day. In the illustrated food guide, you’ll see that as the colored start to get thinner as they reach the top, this indicates that there is a difference between food groups, even if they all belong to a certain food group.
Food Serving Samples
The food pyramid guide offers a number of suggestions for achieving a balanced and nutritious diet. Her are some food serving suggestions.
• Grains: Grains are generally measured in ounces. An ounce of whole grains could be equivalent to 1 a slice of bread, half a cup of cooked cereal, half a cup of pasta and 1 cup of cold cereal. 4 to 8 year-old children require at least 4 to 5ounces of whole grains each day, while 9-13 year-olds need at least 5 ounces.
• Vegetables: Dark green and orange veggies are best for consumption. Vegetable servings are generally measured in cups, Children from 4- 8 years old need at least one and a half cups of vegetables each day, while 9 to 13 year olds need 2 ½ cups of veggies each day.
• Fruits: Sweet, juicy fruits should be part of the daily diet. Children from 4- 8 year-old need at least 1 cup of fruit each day, while 9-13 year old adolescents need to consume at least half a cup of fruit each day.
• Milk and Calcium-Rich Food: Calcium is a mineral that helps strengthen bones, and prevent osteoporosis and other bone deficiencies. 4-8 year-old kids need at least 2 cups of milk each day, while 9-13 year olds need to have at least 3 cups of milk daily. Apart from milk, you can also substitute cheese, yogurt, calcium-fortified orange juice and others.
• Milk, Beans, Fish and Nuts: An ounce equivalent of this group would be equal to 1 ounce of fish, poultry and fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon peanut butter and half an ounce of nuts and seeds.
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Healthy Eating Guidelines for Diabetics
A diabetic’s life can be tough on his diet. If a person has diabetes, it’s important that he or she is aware of the connection between carbohydrate consumption and diabetes management. Once carbohydrates are synthesized by the digestive system, they become sugars, and have a direct effect on blood glucose levels. A diabetic’s diet must maintain a delicate balance of essential nutrients and minerals. It’s important for diabetics to know what foods to eat, and which ones to avoid.
Choose High-Fiber Vegetables
Eating fiber-rich vegetables is good for diabetics, since fiber does not raise or affect blood sugar levels. The vegetables should be minimally processed, and ideally should be eaten raw. Among the fiber-rich veggies that are great for diabetics include cauliflower, celery, cucumber, Brussels sprouts, broccoli, artichokes, cabbage, eggplant, peppers, greens and spinach.
Suggested Fruit Variants for Diabetics
Fruits that have high fiber and fructose content are good for diabetics, since these do not affect blood sugar levels. Raw fruits are best for diabetics, since most dried and canned fruits contain high sugar levels. The suggested fruits include apricots, apples, blueberries, grape fruit, guava, Kiwi fruit, mango, pears and pomegranates.
Meat and Protein Substitutes
Getting adequate amounts of protein should be part of any diet, especially for diabetics. Protein helps regulate blood sugar levels and provides energy. While meat products are generally the best sources of protein, diabetics must limit their meat consumption, and instead consume more legumes and fish, which provide essential fatty acids and protein. The best meat substitutes for diabetics include veal, lamb, chicken or turkey, oily fish like mackerel and salmon, seafood, eggs, beans, lentils, soybeans, and moderate amounts of milk and dairy products.
Limit Consumption of Unhealthy Fats
Diabetics must also limit their consumption of unhealthy fats like trans fat and saturated fat, as well as reduce their intake of margarine, butter and shortening. Diabetics should instead go for monounsaturated and polyunsaturated fats, which are found in canola, olive oil and nuts.
Whole Grains
Whole grains also serve as a tasty way for adding good carbohydrates to your diet. Choose whole-grain cereals and breads, bran, barley, buckwheat, millet and steel-cut oatmeal.
Just because you have diabetes doesn’t mean that you can’t have your fill of healthy and delicious food anymore. A healthy eating plan for diabetics should translate into consuming a wide array of foods, in moderate amounts. Diabetics also need to stick to regular meal times, and get a diet which emphasizes on vegetables, fruits, whole grains and other healthy meat substitutes. A diabetes diet should not be restrictive, but instead must offer you foods that are rich in nutrients, and low in fat and calories.
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Healthy Eating – Five Food Items that Help Lower Bad Cholesterol
Most of us are aware that eating less burgers, fries, pizzas and fried foods helps to improve our heart, and our overall health. However, eating more healthy food options can do more than just reduce cholesterol levels, or keep the heart healthy. Eating healthy foods also helps to improve skin tone, strengthen the immune system, sharpen the eyesight, and lower the risks of getting a heart attack or stroke. The consumption of fruits and vegetables, especially vitamin-C rich fruits and green leafy veggies, has also been found to offer a protective effect against stroke and other coronary heart diseases.
Kiwi Fruit and Avocado
Avocados are delicious and creamy, and they are also good at reducing LDL, or bad cholesterol, as well as regulate blood pressure. Avocados are also rich in plant sterols, soluble fiber, monounsaturated fats and minerals. The kiwi fruit is also a low-key but hardworking fruit that’s good for the heart. Kiwi has a high potassium content, which helps in regulating blood pressure.
Leafy Greens are Heart-Healthy Items
Leafy greens are good at enhancing your body’s immune system. They’re also good at keeping your heart in good shape. Leafy greens like kale, Swiss chard, spinach, lettuce, broccoli, cauliflower, collard greens, mustard greens other dark green veggies are good sources of calcium, vitamins and other antioxidants. They help reduce plaque build-up in the arteries, and also aid in reducing blood pressure levels. These greens are also good sources of Omega-3 fatty acids. Add fresh greens to your sandwich, taco or pizza, or sprinkle them in your soup and salads.
Citrus Fruits
Citrus fruits like orange lemons, grape fruit, lime and tangerine, are excellent sources of vitamin C, folic acid, soluble fiber, minerals and antioxidants. Many doctors believe that eating at least one orange per day can help reduce the risks of stroke by as much as 25 percent. Citrus fruits are also help reduce blood pressure levels, bad cholesterol and triglyceride levels.
Tea Helps Protect the Arteries from Damage
Whether green, black, white or any type, tea can help protect your arteries from high blood pressure and other harmful elements. By drinking at least two cups of tea per day, you actually help reduce the risks of having a stroke or heart attack by 40%. drinking tea also helps you lose weight, and strengthen the teeth too. Choose unsweetened tea instead of the usual commercial ice tea brands.
A colorful diet rich in fruits and vegetables, helps to keep the doctor away, and also allows you to live a longer and more active life. Make sure that you serve between three to five servings of fruits and veggies each day, and slowly increase your consumption as you get comfortable with your healthy eating meal plan.
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How to Have a Budget-Friendly Healthy Eating Plan
With food prices soaring these days, is there way for you to eat healthy, without poring more holes in your pocket? There’s a actually a way for you to eat healthy and within your budget. Before you head off to the supermarket, sit down and write out a list first, and remember to stick to it. Shop just once a week, cut out the sale coupons from the newspaper, but disregard the coupons for processed foods. Here are other helpful tips for eating healthy on a budget.
Money-Saving Basics For The Healthy Eater
Before you make the dash for the grocery, make sure you don’t go shopping on an empty stomach. Eat a light snack or meal, so that you’ll be able to resist the temptation. Once you’re in the grocery, look for sales or discount promos on fruits and vegetables, as most groceries get a bargain on these items, which they pass-on as savings to their customers. Buy a large bag of fruit instead of single, large fruit items which are priced per pound. Also go for generic brand, which are labeled as the store brands, but are relatively priced less.
Get More Healthy Food Items From The Money You Spend
To make the most out of your budget, remember to get more healthy food items, as well as make significant changes in your food options. Here are some helpful tips for buying healthy food on a budget.
1. Buy in bulk an din season. Seasonal produce will offer more nutritional value, and are priced less too. Also make a food list that’s based on sale or discounted items.
2. Eat more beans. Beans are relatively affordable sources of fiber and protein, particularly the dry beans.
3. Cut down on your purchase of alcohol and other carbonated beverages, because these offer no nutritional benefits, and also cost a lot too.
4. Use meat alternative such as beans and tofu for your stir-fry, spaghetti and chili recipes, as well as use ground turkey meat in place of ground beef.
With the recession hurting our pockets, more and more people are constantly looking for ways to get more out of their money when they go to the grocery. However, health professionals worry that as the economy gets tighter, more people will be making poor food choices, and will also turn to eating unhealthy fast food fare. But eating unhealthy food should not be the case, since there’s a way for you to eat healthy without busting your budgets. All you need to do is buy smart, make more budget-friendly decisions, and change some of your shopping and food-preparation habits.
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