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Posted on October 26, 2008 by rwakefield | Posted under Diabetes
Healthy Diet Regime For Diabetics
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Diabetics are at a higher risk of heart disease and blood flow problems in their legs. They need to follow a healthy low fat diet and a diet which also helps them to control their blood sugar. So, what can you do to manage your diabetes and to be healthier? The American Diabetes Association has developed a healthy eating Food Pyramid as a guideline for healthy eating for diabetics. They recommend eating:- 1.6-11 servings of grains and starches per day - bread, pasta, rice, cereals, dried beans and starchy vegetables like potatoes. 2.A minimum of 3-5 servings of vegetables per day - look for vegetable recipes and diabetic recipes using vegetables. 3.2-4 servings of fruit per day. 4.2-3 servings of low fat or non-fat milk. 5.4-6 ounces (approximately 112-168g) of meat and meat substitutes per day - This should be shared between meals and not eaten at one meal. Visible fat should be trimmed off meat and meat should be cooked healthily - grilled, baked or barbecued rather than frying. Meat substitutes are cheese, cottage cheese, nut butters, dried beans, eggs and tofu. 6.The smallest group is alcohol, fats and sweets which need to be limited. Alcohol and sweets should only be consumed as treats and in small servings. Use low fat recipes and non-fat or low-fat products. Other recommendations for diabetics are:- - Look for specific diabetic recipes to help you follow a healthy diet for your condition. - Eat the same amount of food at the same time every day - eat regularly to control your blood sugar. - Add starchy foods like dried beans and chickpeas to casseroles and soups to increase your intake of starches. Look out for diabetic recipes which use these starchy foods because they will have a positive effect on your blood sugar. - Eat plenty of fruit and vegetables because soluble fibre helps to reduce glucose absorption in the intestines. - Control your weight - This is particularly important for type 2 diabetics because extra body fat causes the body to have difficulty making and using insulin. Look for diabetic recipes and healthy low fat recipes to help you to lose weight and control weight. If you lose a few pounds, you may even be able to cut down on medication. - Control your intake of carbohydrates at meals by carb counting. Your medical professional will be able to advise you on how many carbohydrates you need at each meal based on your level of exercise and your medication. - Follow a low fat diet - Diabetics are at a higher risk of heart disease so try to limit your intake of fat to below 30% of your total daily calorie intake. About The Author: Roger Wakefield is a writer and publisher who writes content for 'Information About Diabetes', (http://www.informationaboutdiabetes.com), who offer information and support to diabetics . Along with his partners, Maria Bellis, and Cola Kushnaroff Roger Wakefield also publishes pages on low carbohydrate dieting and the controversial Atkins diet for online and offline publications. |
Tags: DIABETES. DIET, HEALTH, DIABETIC, WEIGHT LOSS
