Written By: Debjani Arora | Updated : July 24, 2014 11:14 AM IST
The key to controlling diabetes is to manage weight effectively and initiate a healthy weight loss process in case you are overweight. That said it isn't advisable to follow any fad diet or go into the starving mode to shed all that weight. Remember to eat right all the time. Your body needs all the major macronutrients carbohydrates, proteins, fats, fibre and the micronutrients like vitamins and minerals in the right amounts for optimal functioning and to keep the sugar levels in check.
So what you eat and how you do that has an impact in a big way in managing your diabetes. Here is what you can do:
Learn portion control: Eat small meals and be very accurate about your portion sizes. Excessive calorie intake will lead to weight gain and increase your risk of obesity. Instead, eat frequent meals and go for smaller portions. Also read ten tips to prevent diabetes.
Avoid big gaps between meals: Starving for too long or skipping meals can make you feel hungry and overeat. Irregular eating patterns can also make your blood sugar levels fluctuate and give rise to other complications. Make sure that you eat something at regular intervals to be safe and manage the condition better. Also read ten tips to control your blood sugar levels.
Eat a balanced diet: Include more of vegetables, fresh fruits, whole grains, dairy products and foods rich in omega 3 fats. Also increase your fibre intake. Include a good amount of carbohydrates, proteins and healthy fats in your diet. For the same reason, incorporate a variety of foods in your meal plan so that all your body's nutritional needs are fulfilled. Also read about the fruits that are good for people suffering from diabetes.
Count your calories: The calorie requirement for each individual depends on a number of factors such as height, weight, sex, occupation and physical activity. On an average, most adults require 2000 to 2400 calories a day, including people suffering from diabetes. If you consume anything more than that and do so frequently, remember you need to exercise more to burn those extra calories. To be sure, maintain a diet diary to keep a check on your caloric intake.
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