Change Your Eating Habits to Prevent Diabetes

ActivHealth Tips

  • Never skip breakfast. Eat meals regularly. Six small meals are permitted or three regular meals with 2-3 permitted food snacks
  • Calorie intake as recommended must be adhered to
  • Consume foods with low glycemic index, like apples, pears, salads, etc.
  • Avoid carbonated drinks, restrict alcohol consumption, and avoid processed foods
  • Fats and proteins can be consumed in moderation

When you have diabetes, your body cannot produce or use insulin in an effective way leading to high blood glucose or blood sugar level. Therefore, adoption of a healthy lifestyle, especially healthy eating habit is a critical part of managing diabetes.

In case of diabetes, the old adage, “Eat breakfast like a king, lunch like a prince and dinner like a pauper” makes sense. However, the timing and interval between the meals is also important.

To start with, you can focus on these three tips:

  • Include a variety of whole-grain foods, vegetables and fruits in your everyday diet. Studies have shown that high-fiber diet can help type 2 diabetic patients control their blood sugar and cholesterol level
  • Based on your age, gender and regular activities, different amount of calories is required, which is essential for maintaining normal weight. Therefore, you must take a balanced diet. And try to avoid foods that are rich in carbohydrates and fats, especially saturated fats
  • Make your plate colourful by including lots of fruits, nuts, lean meats and vegetables in your diet. This will help in breaking monotony and make the process of moving a healthy dietary habit enjoyable.

So, what are the other things to be considered on a healthy diabetes diet?

  • Limit consumption of food with high sugar content like packaged foods with added sugar or carbonated drinks
  • It is recommended to eat three proper meals a day without skipping any
  • In between the meals, snacks or other dietary intakes should be spread out throughout the day rather than heavy consumption at once
  • Limit your salt intake to 6g or less per day

A person with diabetes must know about:

  • The adverse effects of high-sugar and high-calorie foods
  • The adverse effect of foods with high glycemic index
  • The adverse effect of alcohol on blood glucose
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