A meal which is full of nutrients is important for health so add lots of variety of fruits, vegetables, milk products and other food items. The easiest tip, says Dietitian Rebekah, is to eat the rainbow and as many colors as possible!
Eat More Vegetables and Fruits
The Dietary Guidelines for Asians to encourage adults to consume around 150g of fruit per day and 400 g of vegetables per day. Although this may be a lot for some, simply aiming to eat one additional fruit or vegetables each day is still beneficial. Fruits and vegetables are very nutritious in nature. Its contain water soluble vitamins, fat soluble vitamins, minerals, fibers.
Drink More Water
Water is essential for the body. It aids in digestion, regulates body temperature, cushions joints, and helps remove wastes from the body. Not drinking enough water increases the risk for dehydration, which can cause dizziness, confusion, fatigue, headaches and dry skin and mouth (source: CDC). A general rule of thumb is to consume at least 1 milliliter of water for every 1 calorie consumed. For example, if you consumed 2,200 calories per day, you would want to aim to consume 2,200ml, or 2.2 liters of water per day.
Decreased Salt Intake
The Dietary guidance of WHO suggest consuming less than 5g of sodium per day to promote optimal health and reduce the risk of heart diseases, kidney diseases stroke that leading cause of death for adults. Strategies for reducing sodium intake include cooking at home more often, not adding table salt on foods, using herbs and spices to season foods rather than salt, and consuming fewer packaged/prepared foods, snacks, choosing product with low sodium content.
Super Foods for Diabetes
10 best super foods for both type 1 and 2 diabetes because they contain nutrients that are especially important to people with diabetes, such as calcium, potassium, magnesium and vitamins A, C and E. They are high in fiber, which helps you feel full longer and keeps your glycemic index low so they don’t spike blood sugar, they help maintain healthy levels of blood pressure and blood fats (like cholesterol), which are important for all of us but especially so for diabetics.
Beans: Half cup of sabot moong, masoor, rajma, lobia, kala channa etc. fulfill one third of the daily protein and fiber. They help you feel full and stay full longer.
Dark, leafy green Vegetables: Palak, Colocasia leaves, bathua, and other leafy greens which are nutrient dense, low in carbs, provide lots of fibers and so low in calories you can eat " all you want".
Citrus fruits: Oranges, amla, lemon , mausambi, and other citru fruits are rich in Vitamin C which helps to keep heart healthy. Stick to whole fruits instead of juices. Fiber in whole fruits slows sugar absorption so you get fruits nutrients without sending your blood sugar soaring.
Sweet potato: High in Vitamin A, fibers and also low in Glycemic Index . sweet potatoes " don't raise your blood sugar.
Berries: Whole, unsweetened jamun, strawberries and other berries are full of antioxidants, vitamins and fiber. Choose fresh or frozen for salads, smoothies or cereal.
Tomatoes: Enjoy this low calorie super food raw or cooked. Serve sliced, steamed, broiled, or stewed, as a side dish, in salads, soups or other dishes. You’re getting really very vital nutrients- Vitamin C and iron and Vitamin E”.
Fish: salmon, albacore tuna, mackerel, halibut and herring are high in omega 3 fatty acids that help both heart health and diabetes. For vegetarian’s canola oil, mustard oil, olive oil are good sources of omega 3 fatty acids.
Nuts and Seeds: Fistful of nuts and seeds like almonds, walnuts, flaxseeds, pistachios and sunflower seeds are high in omega 3 fatty acids, fiber, magnesium. These also lower your food cravings.
Fat Free Milk and Yogurt: These diary foods not only provide the calcium and vitamin D your body needs, but they also help curb cravings and between meal snacks.
Whole Grains: Pearled barley, oatmeal, whole wheat breads and other whole grain foods are high in fiber and contain nutrients such as magnesium, chromium, folate and omega 3 fatty acids, vitamin B complex make your meals more nutritious and balanced.
A Drink to Many
Men should watch out for a new diabetes risk factor: heavy drinking. Research shows that men who have just two drinks of hard liquor a day are 80% more likely to develop diabetes.
Switch Hands, Less Snacks
When munching on finger foods (like Chips or cheese puffs), eat with your non dominant hand. You’ll be forced to think about what you’re eating, which will slow down and cut calorie consumption.
Cavity Fighters in Curd
A carton of yogurt each morning could soon help you save your teeth. Swedish researchers found that the bacteria used in making yogurt can be genetically modified to produce an antibody that helps kill off many of the germs and cause cavities.
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