DIABETES DIETS PLANS

DIABETES DIETS PLANS

Diabetes diets plans components include : 1) breads ,cereals ,rice and whole grains and wheat  2)fruits and vegetables 3)meat and meat substitutes   4) dairy products 5)healthy fat  .You should also avoid the following foods :white sugar ,refined carbohydrates ,white salt ,artificial sweeteners ,fried foods .Change to a plant based diet which is supported by physical activity

The following foods help you take control of your blood sugar

VEGETABLES

Spinach ,Swiss chard ,mushrooms ,Roman Lettuce , Collard greens ,tomatoes ,Olive oil ,cucumber ,potatoes ,corn ,avocado,sea vegetables ,garlic ,carrots ,green peas ,cauliflower ,bell peppers ,green beans ,sweet potatoes ,yam

FRUITS

Strawberries ,raspberries ,figs ,apples ,pears ,pineapple ,oranges ,kiwifruit papaya ,apricots ,plums ,blueberries ,cranberries ,grapefruit ,grapes

NUTS AND SEEDS

Pumpkin seeds ,peanuts ,sunflower seeds , almonds ,cashews ,sesame seeds

FISH AND SHELLFISH

Salmon ,cod ,scallops ,shrimp ,sardines

WHOLE GRAINS

Oats ,whole wheat ,brown rice ,buckwheat  ,long grain ,wheat spaghetti  ,whole wheat bread

DAIRY AND EGGS

Eggs ,low-fat milk ,goat’s milk ,low-fat cheese

HERBS AND SPICES

Parsley ,mustard seed  cinnamon ,basil ,turmeric ,red chili pepper, black pepper ,rosemary ,ginger ,dill ,cilantro

POULTRY AND MEATS

Calf’s liver , beef (organically grass feed ) ,lamb ,chicken

LEGUMES

Soya-beans ,peas ,butter beans ,lentils ,chick peas

Note :avoid watermelon ,maltose ,sucrose ,glucose and honey ,they are high in sugar

DIABETES DIETS PLANS TIPS

1)Eat regular meals –eating every 4 to 5 hours per day everyday can help you control blood sugar .Aim to spread your meals to 6 times per day

2)Eat more high fiber foods like vegetables ,dried beans ,fruit and whole grain breads and cereals

3)Eat a variety of foods –Choose a variety of foods to eat so that your body gets nutrition it requires

4)Eat less fat –avoid fried foods and go for : baked foods ,broiled foods ,grilled foods ,boiled foods ,or steamed foods .Eat meats that have little fat ,when you eat dairy products ,choose those that have little or no fat or cream

5)Eat less sugar

6)Drink water and other drinks that have no added sugar

7)Eat fewer foods that have extra sugar ,such as cookies ,cakes ,pastries ,candy ,brownies and sugared breakfast cereals

8)Eat less salt –it helps you control your blood sugar .Use less salt when you prepare your foods .Cut down on processed foods such as you buy in cans or jars .Use herbs and spices instead of salt

9)Avoid alcohol –alcohol cause health problems ,especially for people with diabetes .It adds calories and does not give your body any nutrition .Alcohol also may cause dangerous reactions with medication you take .If you drink beer ,wine or liquor on an empty stomach your blood sugar can go down too low

10)Drink some liquids –Try to drink at least half cup ( 4 ounces )to three quarter cup (6 ounces )every half hour to one hour .These liquids should not have calories .Water ,diet soda pop or tea without sugar are good choices

DIABETES DIETS PLANS COMPONENTS

HIGH NUTRITIONAL FOODS

          You should focus on taking in more whole foods , organic – unrefined foods are essential for your  

          Health .You should focus on foods that add more nutrients than those that add more calories   

VARIETY OF FOOD

Eating a variety of food will ensure that your body gains   nutrients which are required for growth and good health

REGULAR EATING 

By eating regular meals throughout the day  , help you to maintain  blood sugar constant ,missing meals

,especially  breakfast leads to low sugar which will cause low mood ,fatigue and irritability .You should

aim to have at least 3 meals per day to maintain constant blood sugar .If you feel hungry between the

meals ,you may need to take healthy snack like cereals ,fruits or nuts .You should eat regularly in small amount ,also ensure that there is a balance between the amount of energy you consume and the amount of energy you use .If you do more physical activities you can take in more energy

CARBOHYDRATES

Carbohydrates are vital for the functioning of our body ,especially the brain ,your brain needs

carbohydrates  to function properly .Your brain needs carbohydrates as  fuel ,and it needs a steady supply of carbohydrates to function properly .Fruits and vegetables give complex carbohydrates which can be digested slowly keeping your body fully supplied of sugar it needs

UNREFINED AND LESS REFINED FOODS

Less refined foods contain less calorie therefore may help you lose belly fat

Less refined foods like : whole grain ,cereals ,pulses ,fruits and vegetables  have a lower glycaemic  index

and are also nutritionally much better than refined foods .Less refined foods contain thiamin (B1) ,  a

vitamin  that has been associated with control of mood .Sugary foods are quickly absorbed into the

bloodstream  which may cause an initial ‘high’ or surge of energy that soon wears off as the body

increases  its insulin production ,leaving you feeling tired and low .Your body needs vitamins and

minerals to function well ,vitamins and minerals are digested slowly ,helping to control the rate of

glucose supply to your brain and body. When cooking  vegetables ,use a small amount of pre-boiled

water ,and should not be overcooked  ,you will lose much of the vitamin content .You should take

breads ,breakfast cereals ,rice and pasta ,potatoes ,at least 5 portions of fruits and vegetables daily .

PROTEIN

Proteins ensure a continuous supply of the amino acid tryptophan  to the brain ,which can improve your

mood .Fresh meat ,fish ,shellfish ,eggs ,nuts ,milk ,low fat cheese ,seeds are the best sources of protein .

FATS

Our cells needs fats to maintain their structures and our brains are made of around 40%fat .Take more

amount of nuts ,seeds and use olive or nut oil dressing on salads .You should decrease trans fats found

in processed and packaged foods such as sausages ,processed meats ,pre-packaged cakes and biscuits .

FISH

Oily fish contain omega 3 oils which may help reduce depression ,include them 3 times per week .You

can also make use of supplements such as olive  and avoid trans fats in processed foods .

MAINTAIN HEALTHY WEIGHT

Excessive weight loss or weight gain can negatively affect your mood .Lack of  good nutrition and weight

loss will deprive the brain of glucose .

MORE FLUID

Dehydration negatively affect your mood ,take in more fluid .aim about 2 liters per day .Avoid energy

drinks ,too much intake of coffee (limit to 3 cups ), too much intake of tea (limit to 5 cups ) as these 

contain caffeine which may have impacts on your mood .Avoid too much intake of alcohol as it has

dehydrating  affect leading to more depressed or anxious .Also avoid some drinks which contain high sugar level ,you can avoid drinking of soft drinks

REGULAR PHYSICAL EXERCISE

Physical activity help you burn more belly fat  .Physical activity leads to release of

endorphins which are feel good chemicals that help you to relax and feel happy  and also help you improve your mood .You should aim to do some physical activities about 30-60 minutes every day .Exercises help you deal with  some minor depression problems, you should  exercise in the outdoors

INTAKE NUTRITIONAL SUPPLEMENTS

Heavy smokers and alcohol drinkers should make use of nutritional  supplements .Daily intake of vitamin

and mineral is essential .If you are a heavy smoker or alcohol drinker , you should avoid vitamin A and E

,avoid  liver as it is high in vitamin A

HEALTH AND WELLBEING

COMPONENTS OF AN EXCELLENT DIET

1)      Rich in sources of vitamins and minerals

2)      High in protective phytochemicals , antioxidants

3)      High in dietary fiber

4)      0% cholesterol

5)      Low in refined sugar

6)      Low in saturated fat

SOURCES OF HEALTHY FOOD

1)      CARBOHYDRATES –good sources are : whole grains , legumes , fruits and vegetables

2)      Proteins –good sources are :legumes , especially beans , milk and eggs

3)      Fats – healthy fats are found in nuts

4)      Antioxidants and phytochemicals are found in fruits , vegetables , nuts and whole grains

FOODS TO AVOID IN CASES OF OVERWEIGHT

Sugar ,fats ,milk as beverage , salmon , lobster , crabs , sardines , herring , mackerel , pork and goose , fat meats , nuts , butter , cream , olive oil , pastry and sweets , water at meals alcohol

EXERCISES FOR OVERWEIGHT

Walking , swimming , golf billiards ,hill climbing

Diets for underweight

An abundant supply of energy food , fuel foods , fats , starch , butter , olive oil , sugar , potatoes , cereals , bread ,and all starchy vegetables are fattening

ABOUT FRUITS 

Use fruits to sweeten  a recipe instead of adding sugar

Use dried fruits , frozen , canned and fresh fruits for variety

Eat whole fruit or cut-up fruit for dietary fiber –not only juice

Use fruits for snacks –dried fruits mixed with nuts or whole fruits like apples

Rinse fruits before preparing or eating them .After rinsing , dry with a clean towel

ABOUT WHOLE GRAINS

Choose 100% whole wheat bread ,pasta , or tortillas ,brown rice , oatmeal or grifts

Go for :whole wheat , brown rice , bulgur , buckwheat , oatmeal , whole –grain cornmeal , whole oats or whole rye

ABOUT FATS

Limiting trans fats is one component of healthful diet

Dietary fats are found in both animal and planta foods

ABOUT BEVERAGES

Choose water , diet or low calorie beverages instead of sugar-sweetened beverages

Serve water with meals

Make water more exciting by adding slices of lemon , lime , cucumber or watermelon or drink sparkling water

Add a splash of 100% juice to plain sparkling water for a refreshing , low-calorie drink 

SOURCES OF TTRANS FATS ( FOODS TO AVOID )

Coffee creamer , crackers ,cookies ,cakes ,frozen pies and other baked foods ,fast foods ,frozen pizza , ready to use frostings , refrigerated dough products (such as biscuits and cinnamon rolls ) , snack foods (such as microwave popcorn ) ,vegetable shortenings and stick margarines  ,

Choose lean cuts of meat and skinless poultry

Switch from stock margarine to soft margarine

Get plenty of foods that are naturally low in fat and high in dietary fiber such as whole grains , beans , peas , fruits and vegetables

Cook and bake with liquid oils (like olive oils )instead of solid fats (like shortenings , butter or lard )

Try baking , steaming , grilling  or broiling instead of frying

FOOD GROUPS IN REDUCING CALORIES

1)      FRUITS AND VEGETABLES –spinach ,broccoli , tomato , carrots ,watermelon , berries , apples

2)      LOW CALORIE AND FAT FREE MILK PRODUCTS – low – or fat free milk  , low –or fat free yogurt , low –or fat free cottage cheese

3)      BROTH –BASED SOUP – vegetable – based soups , soups with chicken  or tomato broth , tomato soups (without cream )

4)      WHOLE GRAIN – brown rice , whole wheat bread , whole wheat pastas , popcorn

5)      LEGUMES (beans and peas ) – black red kidney and pinto beans (without added fat ) , green peas , black –eyed peas

6)      LEAN MEAT POULTRY AND FISH – grilled salmon , chicken (breast without skin ) , ground beef (lean or extra lean )

FOOD TO AVOID –RICH IN CALORIE

1)FRIED FOODS –Eggs fried in butter , fried vegetables , French fries

2)FATTY CUTS OF MEAT – bacon brisket , ground beef ( regular )

3)FULL-FAT MILK PRODUCTS – full fat milk cheese , full fat ice cream , whole milk

4) DRY SNACK FOODS – crackers or pretzels , cookies , chips , dried fruits

5)HIGH –FAT AND HIGHER SUGAR FOODS – croissants ,margarine ,shortening and butter , doughnuts , candy bars cakes and pastries

HEALTH DIETARY GUIDELINES

1)      Follow health eating pattern – it help support a healthy body weight and reduce the risk of chronic diseases .A healthy eating pattern must include : fruits , vegetables , protein , dairy ,grains and oil .It must limit : added sugar , sodium , saturated fats and trans fats

2)      Focus on variety ,nutrient density – choose variety of nutrient dense products such as whole grain bread , apples and grapes , fat free milk , mayonnaise , Walnuts  , lettuce and celery

3)      Limit calorie from added sugars and saturated fats and reduce sodium intake , limit :soft drinks , chips and burger

4)      Replace typical food beverages with more nutrient –dense options

5)      Vegetables , fruits and whole grains should take up the largest portion of your plate .if they do not , use legumes , steamed broccoli ,asparagus , greens –this will reduce the total calorie in your meal without reducing the amount of food you eat

6)      Choose whole fruits instead of soft drinks , canned or frozen fruits and vegetables are good options when fresh produce is not available

Healthy exercising

Brisk walking is required – 10000 steps per day every day is essential for everyone to stay fit and reduce healthy related conditions , it also ensures personal fitness