Whether you live with Diabetes or not, it can be hard to balance your diet. With so much information on what’s healthy and what’s not, the best solution is to go back to basics to ensure your body gets the nutrients it really needs.
1. Eat Healthy Carbs
No cutting carbs here! Complex carbohydrates are part of a healthy, balanced diet. Eat slow-digesting foods that are high in fiber, like whole grains and pulses, to balance your blood-sugar levels. For instance, try steamed sweet potato with a dollop of hummus on top for something tasty and nutritious!
2. Get Your 5 a Day
It’s not just kids who need to eat their veggies! Fresh or frozen vegetables are loaded with all the vitamins and minerals your body needs to survive day-to-day. Additionally, they also help your body digest food properly, which will allow for more stability in your blood-sugar levels. Not sure where to start? Get a veggie stir fry mix, or blitz a cauliflower in the food processor to make cauli-rice. There are so many wonderful things you can do with veggies, so start eating the rainbow!
Read more: The rainbow diet and its benefits
3. Healthy Fats Are a Must
There is a good reason for plant-based diets taking center stage recently. Simply put, healthy fats are unsaturated fats found mostly in plant-based sources. These fats will slow down the digestive process which means your blood-sugar levels won’t spike as easily. Therefore, avocado, nuts, seeds and unrefined natural oils are great suggestions, and a serving of fresh salmon or tuna will not hurt either!
4. Choose Your Sweets Wisely
Contrary to what you may believe, you do not need to completely rid your diet of all things sweet. Natural sugars from things like fruits can be had in moderation, the key word here is ‘moderation’! However, avoid refined sugars at all costs and try to curb your cravings by drinking fruit-infused water. Always read your food labels to see if they have any hidden sugars, you may be surprised at what foods contain sugar!
5. Eat Regular Meals
To regulate your blood-sugar levels appropriately, it is important to eat regular meals with controlled portion sizes. Whether it’s 3 big meals a day or 6 small meals a day, make sure you provide your body the fuel it needs to function properly each day. Don’t skip breakfast and try to keep track of your daily calorie count – you should be eating the same number of calories spread out evenly each day. Additionally, please consult your Doctor, Dietician or Nutritional Advisor before for help with this!
A healthy, balanced diet is the best solution for a long, happy life no matter what your circumstances. Consult your Doctor, Dietician or Nutritional Advisor for more information and get in touch with me for help with any of the above.
Read more: The Biggest Food Trends for 2018
Bonus Tip: 20 Minutes Diabetes Prevention HIIT
Besides having a healthy diet, it’s crucial to exercise. This workout is suitable for everyone; there is no equipment needed so NO excuses! Get this done in order to keep your fitness journey going to help reduce your risk of diabetes.
First ensure you perform a quick warm-up:
- Jog on the spot for 30 seconds
- Squats x10
- Press ups x10
- Sit-ups x10
- Then do a few dynamic stretches and shoulder rolls
Circuit: 10 exercises: 2 rounds
Beginner: 30 seconds on 30 seconds off
Intermediate: 40 seconds of 20 seconds off
Advanced: 45 seconds on 15 seconds off
- Mountain climbers
- Press up (on knees or toes)
- Alternating forward lunges
- Press up with a twist
- Jumping squats
- Plank (if you want a challenge, add in toe taps to the sides)
Once finished the circuit ensure you rehydrate and do a cool down including stretches.