Just having a diabetes in your family does not mean that, you will become a diabetic.
Having a healthy diet and maintaining a good BMI (Body mass index of less than 25) and including a good exercise routine in your daily life will be very essential to help prevent diabetes.
Healthy eating helps keep your blood sugar in your âtarget ârange. It is a critical part of preventing diabetes.
A registered dietitian can help make an eating plan just for you. ââIt should take into account your weight, medicines, lifestyle, ââand other health problems you have. â
Healthy eating includes â
â1. Limiting foods that are high in sugar â
â2. Eating smaller portions, spread out over the day â
â3. Being careful about when and how many carbohydrates you ââeat â
â4. Eating a variety of whole-grain foods, fruits and vegetables ââevery day â
â5. Eating less fat â
â6. Limiting your use of alcohol â
â7. Using less salt â
Recommended foods â
Quality is much more important than quantity. Make your ââcalories count with these nutritious foods: â
Focus on the healthiest carbohydrates, such as fruits, ââvegetables, whole grains, legumes (beans, peas and lentils) and ââlow-fat dairy products. â
Fiber-rich foods can decrease the risk of heart disease and help ââcontrol blood sugar levels. Foods high in fiber include ââvegetables, fruits, nuts, legumes (beans, peas and lentils), ââwhole-wheat flour and wheat bran. â
Eat heart-healthy fish at least twice a week. Fish can be a good ââalternative to high-fat meats. Cod, tuna and halibut, for ââexample, have less total fat, saturated fat and cholesterol than ââdo meat and poultry. Fish such as salmon, mackerel and herring ââare rich in omega-3 fatty acids, which promote heart health by ââlowering blood fats called triglycerides. However, avoid fried ââfish and fish with high levels of mercury, such as tilefish, ââswordfish and king mackerel. â
â'Good' fats. Foods containing monounsaturated and ââpolyunsaturated fats â such as avocados, almonds, pecans, ââwalnuts, olives, and canola, olive and peanut oils â can help ââlower your cholesterol levels. Eat them sparingly, however, as all ââfats are high in calories. â
FOODS TO AVOID:- â
High-fat dairy products and animal proteins such as beef, hot ââdogs, sausage and bacon contain saturated fats. Get no more ââthan 7 percent of your daily calories from saturated fat. â
Trans fats are found in processed snacks, baked goods, ââshortening and stick margarines and should be avoided ââcompletely. â
Sources of cholesterol include high-fat dairy products and high-ââfat animal proteins, egg yolks, shellfish, liver and other organ ââmeats. Aim for no more than 200 milligrams (mg) of cholesterol ââa day. â
Sodium. Aim for less than 2,000 mg of sodium a day. â
You might consider consulting a dietitian for advice on a proper diet and your physician, for a complete examination and âmanagement of any medical conditions that you may be having.
Yes, and you try living on 600 calories a day for even a few weeks and see how long you last with it. It's not exactly a diet that teaches people responsible eating. It's just a crash diet that will most likely result in them gaining it all back after they stop.
It is really good thing about diabetes is that it can be control and in early stages it can cure also. In pre diabetes if you follow a proper diet, exercise and healthy food then there are some chances to cure diabetes. If you want to cure diabetes in early stages please concern your doctor as early possible.
Dr Anvekar has summed it all up in a great way. Healthy eating is certainly the key. In the fast life of today, we tend to ignore that. Keeping your weight in check is also important. Exercise regularly & stick to a healthy diet. (consult your doctor for advice on diet) And keep that stress of worry away.
Here is some tips to avoid diabetes in short :-
Keeping blood sugar under control
Getting regular physical activity
Eating a healthy diet
Attending all your diabetic reviews and screenings
Cutting down or avoiding smoking
Cutting down or avoiding alcohol
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