You may find it difficult to keep up with your diet and exercise routine during some time , but as a diabetic, diet and exercise go hand in hand. One has to prepare a “to do list” and make sure one follows it.
People with diabetes need to have a diabetic diet with a good balance of nutrition and taste. Here are some estimates for over the course of a day:
About 15% to 20% of calorie intake should come from protein. Prescribing high protein works here as metabolism of protein is slower as compared to glucose, therefore there will be less available glucose in the body.
Roughly 15% to 20% of calorie intake should be from fat. Consume more of unsaturated fats than saturated ones.
About 60% to 70% of the calorie intake should be from carbohydrates. Include more of complex carbohydrates than simple ones as they breakdown more slowly to release glucose. Avoid refined foods like maida, arrowroot, sago, fruit juices etc. Eat lots of green and orange vegetables like carrots and broccoli in your day.
Decrease Fat in the diet. Roast, bake, or broil instead of frying. Trim the fat off meat and the skin off poultry, and avoid adding fat in cooking. Beware of sauces and gravies. They often contain lots of fat. Try consuming broths instead of creamy soups. Eliminate or cut down on high-fat foods like cold cuts, bacon, sausage, hot dogs, butter, margarine, nuts, and salad dressings like mayonnaise. Drink skim or low-fat milk instead of whole milk.
Increase Fibre in your meals. Including 40gms of dietary fibre daily is beneficial. Switch to whole-grain breads, cereals and crackers. One can have whole cereals like buck wheat, barley, ragi and oats, leafy vegetables, beans and whole pulses. Choose multi –grain bread and brown rice instead of white bread and basamati rice.
Reduce Sugar. Don't eat table sugar. Avoid adding sugar to the beverages like tea, coffees, cereals etc. Avoid honey, syrup, jam, jelly, candy, sweet rolls, regular gelatin, cake with icing, and pie. Instead of fruit canned in syrup, choose fresh fruit.
Hydrate your body. Drink at least 10 – 12 glasses of water everyday. Start your morning with a glass of lukewarm water.
Alcohol should be restricted and if allowed, then should be taken only occasionally in moderation .Alcohol has high carbohydrate content for example beer contains about 60gms of carbohydrates per litre. Sweet wines and cider have high sugar content while whisky and gin although are free from carbohydrates, provide 70calories for every 30ml.
Cooking method employed on any food also affects the blood sugar levels. Foods cooked by dry and short time methods like roasting have lesser glycemic effect as compared to foods cooked by boiling and long cooking processes which reduce particle size. Preparations like roasted chanas, chapattis, sprouted dals and whole fruits are better than boiled rice, khichadi, washed dals and fruit juices.
Be A Horse, Not A Camel - Horses need food and water throughout the day, but camels can go a long time without either. One should eat more like a horse, eating meals at regular scheduled time. But many of us now eat like camels: We skip breakfast, sometimes lunch, and then hit it hard at dinner. Diabetics should eat regular scheduled meals throughout the day so they're not going without food for more than four to five hours. By doing so, they improve their blood sugar control.
Eat slowly. Sometimes one have to rush the food down because one is late for work or late for an appointment, but if one eats slowly one will enjoy the food more, will feel a little more satisfied, and the body can honestly tell, "Hey, I'm full, no need to finish that whole plate of food". If one eats too quickly the body doesn't have time to send the message that one is full and he/she end up eating more.
Remember to eat healthy before going to any parties. Your host or hostess may not know of your dietetic needs and you really don’t want to put the pressure on them. If needed ask if they mind if you can bring something. Or one can eat a bowl of oats/ vegetable raita and leave.
Try and maintain your ideal body weight. Overweight people are more prone to hyperglycemia. Basal metabolic rate decreases as the age increases therefore do not set very high goals for yourself. Try to have a balanced diet. Do not go on starvation or crash diets to lose weight as its effect may reverse.
Follow these few simple opportunities to enhance both your physical and mental well being.
1. Take the stairs at the mall and not the escalator. The first benefit one can enjoy is avoid some of the crowds and then at the same time one also exercises their lower body muscles while climbing the staircase. Most people during this time of year favor escalators and elevators.
2. Have to deliver paperwork to someone in your office? Take the stairs. There one has more exercise in their day and improve ones attitude too.
3. Park your car little further away at your work. It is a very good way to add bit of exercise in your daily schedule.
4. Walk the mall a few times before you begin your ‘shopping’. Just another way of building up exercise and releasing the ever present holiday tension.
5. Get involved in daily activities like gardening (water plants), walk your pet like a dog, wash the car or bike on weekends.
6. Enjoy in a park or beach playing various sports like football, or cricket or volleyball /frisbee. These sports are not only good source of exercise but also a good stress buster.
7. Lastly schedule your meditation time. Meditation is a necessity during these stressful times. Remember you are important. It will help to keep you calm , composed and relaxed.
Simple and easy life style can keep you healthy and happy. Afterall “Health is wealth” proverb was not made in a day. Every disease has its cure, so live a balance and stress-free life. Have a safe and sane 2009 ahead.