People often remain worried about their health due to diabetics. But it is not needed at all. You just have to be smart and cautious making a proper daily routine of diet and exercise.
The Plate Method
It is hard to calculate how much protein or fats or carbohydrates you’re taking always. To ease your counting or calculation, the plate method is the easiest way. All you need is a 9-inch plate. This will focus on eating non starchy vegetables, vitamins, fiber, protein and minerals also.
Firstly, fill your half plate with non starchy vegetables like mushrooms, okra, green beans, snow peas, cauliflower, broccoli, cucumber, carrots, eggplant, cabbage etc.
Next, fill one quarter of your plate with lean proteins. These are lower in fat reducing risk of heart disease. Some foods containing lean proteins are beans, lentils, nuts, chicken, lean deli meats, eggs, fish like tuna, tilapia, swordfish, salmon, shellfish like shrimp, lobster and so on.
Then, fill the remaining one quarter of your plate with carbohydrate foods. Such as – brown rice, oats, bread, pasta, pumpkin, potato, fruit, dried fruit etc. These foods help blood sugar keep in control.
Cutting down on sugar
People with diabetics can enjoy dessert or sweet dishes as long as it is limited. But it is better to avoid white sugar as much as possible. They should spot the hidden sugar also like in packaged food, bread, cereal, canned goods etc. They must also cut down on creamers and sweeteners added to coffee or tea. Also, they need to focus to buy plain yogurt, unsweetened iced tea etc. Sugar contained beverages should also be avoided. Instead of sugar, people can sweeten their dish with cinnamon, vanilla extract, mint, nutmeg etc.
Select Fibers and Fats Wisely
As a diabetic patient, a person needs to choose high fiber complex carbohydrate and slow release carbs. Because this type of foods is digested more slowly than others. As a result, this prevents body from producing much insulin. They also keep blood sugar in control. Again, in case of fats, you’ve to choose the healthy fats over unhealthy fats. Fatty fish, olive oils, eggs, nuts, avocado etc are sources of healthy fats.
Physical Exercise is The Key to Fitness
Experts suggest that you should keep at least 30 minutes a day for physical activity. Along with a proper food chart, you need to keep your body fit doing exercises regularly. Physical exercises burn extra calories. Also, this lowers blood glucose levels and also blood pressure.
Add some extra activities like taking stairs instead of elevator, walk as much as possible, avoid transports for short way, do chores. If you’re sitting for a long time, get up and do some light activity such as leg lifts, walking in place, torso twists and so on. Swimming, dancing, hiking can also help a lot.
Make sure to remain hydrated before, during and after exercise. This is important to keep blood flow good. In the diet chart, keep water or no calorie drink for liquids. Water is the best option among all of them. Because it does not cause any effect on blood sugar.