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Despite the outside temperature, you should always drink water or a low calorie beverage in order to maintain hydration. Do you think a salad has to be a boring bowl of greens that could barely sustain a supermodel? Nutrition labels are one tool a person with diabetes, or some-one trying to prevent the onset of Type 2 Diabetes, can use to make healthy food choices. It is important for Diabetics to be aware of what a carbohydrate is and how it reacts within the body.
If you have diabetes and are overweight, losing 5-10% of your current weight will help improve your blood sugar levels. We intend to do this within local communities, with partnerships and just through word of mouth. Gone are the days of strict diets, forbidden foods, and trips down the sugar-free food aisle. Take a good hard look at your plates — the foods you choose and the portions you eat.
The healthy food pyramid concept has been used to help people to understand proportions of different food types that should be included in a healthy diet.
By including a large variety of fresh or frozen vegetables of all colours in your diet, not only will your health benefit from the wide range of vitamins, phytochemicals, minerals and other nutrients that vegetables contain, but you will also find it easier to keep your weight under control. Carbs are an important part of our diet, and provide the fuel needed by the body for physical activity.
Fats are dense in calories, and are the way the body stores energy, so high fat foods can easily lead to weight gain. Fats, carbohydrates and proteins play an important role in body function, however in order to achieve a healthy balance in your diet, these need to be eaten in the correct proportions as shown in this healthy food pyramid.
These scales provide an indication of how quickly a carbohydrate is broken down in the body, and converted into glucose.
Good nutrition goes a long way in cutting the number of calories, and amount of carbs a person with diabetes eats - the most  basic way to control blood sugar levels. Diabetics needs to maintain a balanced diet of the recommended amount of carbohydrates, fats, and proteins.

Many people believe that they can drink less water than usual in the winter because they do not sweat as much. To bring more balance to the meals prepared at home or how you purchase your foods and snacks, you can gain a lot of help from the food nutrition labels on most packaging. Easily digested carbohydrates, such as those from white bread and white rice, if eaten often and in large quantities, may add to weight gain. Therefore, if you have diabetes, it is important to have your cholesterol and blood lipids (fat in your blood) checked regularly. However, losing weight often requires you to assume a healthier life style and behavior change, not simply putting yourself on a diet. We intend for these key elements of sustainable lifestyle change to become pervasive within communities, and within the lives of all of us affected by the disease.
According to American Diabetes Association nutrition recommendations: To eat well with diabetes simply means applying the basic principles of healthful eating. However, over the years the types and quantities of foods that should be included has undergone radical change. Vegetables are low in calories, have a high fibre and water content and as a result keep you full and satisfied on fewer calories.
While animal sources of protein such as red meat and dairy products contain all of the amino acids required by the body, the downside is that these sources are high in saturated fat, which if consumed in large quantities can lead to weight gain and disease. However, as a Type 2 diabetic, getting your daily dose of vegetables can be tough unless you put some effort into a healthy diet. Salads can have surprising ingredients, and are versatile enough to be either a light side dish or a hearty main attraction.
It adds bulk to keep other foods moving through the digestive system, and it holds water, which in turn softens the stool for easy elimination.
The most important thing you can do for your health is to lose weight—but you don’t have to lose all your extra pounds to start reaping the benefits. For lunch and dinner, do you fill half your plate with vegetables, a quarter with starch or grain, and the remaining quarter with a lean protein source? It is now generally accepted that the healthiest diet is one that is based primarily on plant-based foods.

Eating a balanced diet comprising primarily of plant based foods, lean proteins, complex carbohydrates and a limited amount of healthy fats as illustrated in this healthy food pyramid, will ensure success with long term weight management and lower the risk of conditions such as type 2 diabetes and cardiovascular disease. Better choices of protein are lean white meats, such as turkey and chicken, fish (particularly salmon), and plant sources such as soy, vegetables such as lentils and legumes, beans and nuts.
Refined carbohydrates such as white bread, rice and pasta, sugars and pastries are rapidly broken down into glucose, resulting in insulin spikes and over time, this can lead to health issues and weight management problems. Saturated fats and Trans fats increase the risk of heart disease and can raise cholesterol levels.
This means that they do not cause the same level of fluctuations in glucose and insulin levels as simple sugars for example and are therefore healthy options to eat. While eating right is important, you don’t have to give up sweets entirely or resign yourself to a lifetime of bland “health food”. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels.
Get and keep your blood sugar, cholesterol, and blood pressure in the healthy target zones. Based on your ratings, set a few goals to tweak your eating habits and choose easy-to-conquer goals first. With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived. Unsaturated fats high in Omega 3′s such as flaxseed meal and green leafy vegetables for example have anti-inflammatory properties and can reduce the risk of heart disease.
While fats such as nuts, extra virgin olive oil, and avocados contain less saturated fat, they are not completely free of unhealthy fats and should therefore be consumed in moderation.

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