Diabetics: Heed these diet tips!

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Diabetics: Heed these diet tips!

 

 

 

 

ou are young.

 

Just when you think you are hale and hearty, you are

diagnosed as being diabetic.

 

What you need is a good diabetic meal plan and

exercise to control your blood-glucose levels and

general well-being.

 

Diet dos and don'ts for diabetics!

~ Healthy tips for diabetics

 

1. Eat food at fixed hours.

 

2. Do not eat immediately after a workout.

 

3. Do not overeat.

 

4. If you are on insulin, make sure you have three

proper meals with light snacks in between.

 

5. Do not eat fast; masticate and munch your food well

before you swallow.

 

6. Drink a lot of water that will help flush the

toxins off your system.

 

7. Make sure the gaps between your meals are short.

 

8. Avoid fried foods and sweetmeats.

 

9. Include fresh vegetable salad in every meal.

 

10. Have at least 20 to 25 grams of raw onion daily.

 

11. Add wheat bran to your wheatflour (50% wheatflour

+ 50% wheat bran). This helps increase fibre in your

diet.

 

You can also make diabetic flour by mixing wholegrain

cereal, soyabean, blackgram (urad dal), jowar, bajra,

Bengal gram (kala chana), wheat bran and barley.

 

You can also add flaxseed and methi seeds into the

wheatflour.

 

12. Include sprouts in the diet. Sprouts are a

fountain of nutrients.

 

~ Now for that X-rated word: Exercise!

 

Exercise is a good way to increase calorie deficit.

 

But it is very important to take certain precautions

before you exercise, especially if you lead a

sedentary lifestyle. It is very important that you

check with your doctor first before starting on an

exercise regime.

 

Start an exercise routine that you will enjoy and

stick to. Walking is the simplest aerobic activity.

Cycling is a good form of exercise, too.

 

If you want to go in for other exercise regimes,

please consult your doctor and fitness trainer.

 

Ensure you take the following precautions:

 

1. Check your blood-glucose levels before and after

exercising.

 

2. Avoid exercising when you have just taken your

insulin shot.

 

3. Avoid hot tubs and saunas immediately after

exercise.

 

4. Always carry a carbohydrate snack, candies /sweets

or juice.

 

5. Drink enough fluids to keep your body well

hydrated.

 

6. Avoid alcohol consumption before and immediately

after exercise.

 

7. Wear appropriate shoes and socks while exercising.

 

8. Always have an exercise partner.

 

 

 

 

 

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