 verify here. |
Want RatePoint on your site? |
You are here: Welcome 
Healthy Diet
Healthy Diet
Free eBook Download
Download a free copyof the eBook
Comes with free 14 day evaluation copy ofNutriBase 7
Nutrition software Click Here
Featured Author
Toma
SearchWarp.com
Featured Author!
Check out the weekly articles. Rate them and maybe even join my fan club
Who's Online
No Users OnlineMain Menu
Members Login
Faves
Forum's Popular Threads
- No Silver Bullet (10235 views)
- Sugar is ok? (9225 views)
- intoduction (8414 views)
- This is my story.... (8019 views)
- Chia or Salba what is the Differance (7502 views)
- Concentrated EPA and DHA supplement (5715 views)
- Delivery Problems with hotmail, Yahoo (5436 views)
- Hi I am Kjerstyn (5365 views)
- Hi I am Larry from Phoenix (5207 views)
- Hi! I'm Jackie (5065 views)
Need Server Space?
Diabetic-Diet Secrets.com has excess server capacity.
You can help our Diabetic Mission By renting some of the excess space.
| Healthy Diet Guidelines |
|
|
|
| Written by Toma Grubb | |||||||||||||
| Sunday, 08 October 2006 | |||||||||||||
General Dietary Guidelines for a Healthy Diet.
 Visit Mark Joyner for more of his personal development brain puzzle cartoons.
These are general guidelines that apply to almost anyone. These guidelines will be further modified under the categories for specific conditions under their own tabs in the menu at the top of this page.
Food and Blood SugarMore than anything else you do, what you eat has the greatest impact on your blood sugar. Whether you have diabetes or not, most of the food you eat is turned into sugar in order to fuel your body. That sugar moves through your bloodstream, providing energy to all of your cells -- from your brain to your muscles. Without insulin to unlock those cells and let the blood sugar in, your systems don't get the nourishment they need, and excess sugar stays in the bloodstream. Think about it -- when you eat, you're putting fuel into your body. That's why after you eat; your blood sugar is higher than before. And why many people who are diabetic need to use insulin near mealtimes -- to get the blood sugar out of the bloodstream and into the cells where it can do its job. Food and Cholesterol May of our favorite foods are killing us. These are the foods high in cholesterol. Cholesterol contributes to the build up of plaque, which clogs the arteries. The American Heart Association and other sources recommend consuming between 200 mg and 300 mg of cholesterol per day. What is the daily minimum requirement for cholesterol? You may be very surprised to learn there is no daily minimum requirement for cholesterol. Your body produces all the cholesterol it needs. 200 mg to 300 mg is just considered a safe range. It is easy to exceed this in just one meal if not paying attention. The yolk of one large egg contains 211 mg of cholesterol. One 3-egg omelete contains 633 mg of cholesterol. Add steak, bacon or other common breakfast items and you can easily double, triple or quadruple the recommended guidelines in just one meal. We all have heard of some one who lived to over 100 years old in perfect health who always consumed far more than the recommended limits. Those individuals are the ones who beat the odd. Why gamble if it is stacking the odds against you? Numerous studies have shown high cholesterol to be a significant health risk. Types of FoodDifferent types of foods have specific roles within the body:Carbohydrates   Graphics from A.D.A.M., Inc. National Library of Medicine Found in breads, fruits, starchy vegetables, and dairy foods, carbohydrates are our main source of energy. Whether carbohydrates come from rice, cereal, plain sugar, or any other source, they're eventually broken down into glucose, the type of sugar our bodies use as fuel. Some are broken down faster than others, so it is important to select the right carbohydrates to aid in reaching our goals.
Protein Protein helps your body's cells grow and repair themselves. You'll find it in meat, poultry, fish, dry beans, eggs, nuts, milk, yogurt, and cheese. Very little protein is converted to blood sugar, but that doesn't make it a free food. Lean protein should be eaten in balance with other foods, to limit the amount of cholesterol in your diet. Too much protein stresses the kidneys so it is important to have it in the proper balance.FatFat is a necessary part of any diet. While fat won't affect your blood sugar directly, too much fat gets stored as excess calories and weight. So try to limit all unnecessary fat, especially saturated fats, trans fats, cholesterol, which are especially unhealthy. Try to make the fats you eat the good fats. These are the polyunsaturated fats and monounsaturated fats, which contain the essential fatty acids: omega 3, omega 6 and omega 9. It is also important to keep a good balance between the omega elements (ALA, EPA and DHA) in balance.FiberFiber is a carbohydrate that isn't digested by the body. It's often found in unprocessed or "whole" grains, beans, and vegetables. Fiber is important for your heart and digestive health. It can also aid in losing weight, because it slows the digestion of certain carbohydrates, helping you feel more satisfied for longer after eating.Vitamins and MineralsDon't forget the important role fruits and vegetables play in providing a variety of key nutrients. These provide a long list of benefits, from strengthening our immune systems to promoting healthy eyes, skin, and more.Monitoring the EffectsFor diabetics, testing your blood sugar will help you better understand how the foods you eat affect you over the short and long term. For people interested in weight loss, the scale is your test.Immediate changes to blood sugar.Testing about two hours after a meal will tell you if certain foods cause an unpredictable change in your blood sugar. Of course, you'll be able to make an educated guess about how most foods will affect you by the grams of carbohydrate, and the type of carbohydrate you've eaten. But there are other variables to consider.Eating fat, protein, or fiber along with carbohydrates will slow the absorption of glucose into the bloodstream.
Because a number of factors -- even the way a food is cooked -- can affect how it's absorbed, self-monitoring is the only way to really gauge the results. A typical reading two hours after eating is 140 mg/dL, although your target may differ, depending upon your doctor's recommendation. Long-term effects of blood sugar.Over time, uncontrolled blood sugar can have two effects on the body.
Smart Meal Planning When first diagnosed with diabetes, heart problems, high cholesterol, high blood pressure or other diagnoses that are strongly connected to nutrition, many people expect to be put on a special diet." But there are as many diabetes meal plans and other special diets as there are people with diabetes and the other conditions. Your meal plan should reflect your lifestyle, likes and dislikes, level of activity, and more.That's why NutriCoach strongly suggests learning as much as you can about good nutrition and how to achieve it. When working with a registered dietitian to create an individual plan you will be able to be a strong self-advocate. It is strongly suggested to consult with a doctor or Registered Dietician, but lets be brutally honest. The time they spend with us is very inadequate for all that we need to learn to do a really good job of controlling our medical conditions. Most of us don't have either adequate insurance coverage or personal financial resources for the many hours needed to learn the new skills. With 1/2 to 1/3 diabetics poorly controlled, according to government surveys, they just are not getting the job done. It is up to us to find the information we need. We need to learn how to make our own meal plans and then let them make the minor adjustments. What should your plan include? Your meal plan will include:
There are no off-limit foods, such as sugar or sweets. The idea is to eat the right amount of food to maintain a healthy weight and feel your best. The guiding principle: You can eat anything as part of a balanced meal plan, just like people who don't have diabetes. Just remember that too much fat or too many calories can cause weight gain and cholesterol problems. Too many carbohydrates will cause a rise in blood glucose. High glycemic carbohydrates will cause blood glucose to rise quicker.
A few things you'll consider in creating a meal plan are:
Eating Out and On the RunEating well can be easy at home -- but what happens when you go out? Dining in restaurants, on the road, and at parties can be a challenge. But there are ways to make good choices anywhere life takes you.
Restaurants
Types of Restaurants
Just about every restaurant and fast food chain has gotten the message that people want healthier choices available. So look closely at the menu. Avoid the words jumbo, grande, or super-sized. Then, consider...
Fast Food Consider the choices: If you must have a burger, order a small one and add lettuce, tomato, and ketchup. Skip the fries or have just a few. Be careful with baked potatoes, they and rice are at the top of the glycemic scale. Try chili, grilled chicken, garden salads with low-fat dressing. Steer clear of: Cheese, bacon, ham, and special sauces. Avoid fried chicken and chicken wings, as well as chef salads and taco salads, which can be high in fat. Pizza If not great choices the better choices are: Thin crust with vegetables, grilled or spicy chicken, shrimp, tomatoes, and part-skim cheese. Steer clear of: Extra cheese, pepperoni and sausage, anchovies, bacon, meatballs, and prosciutto. Try not to eat more than one or two pieces. Chinese Good for you: Tofu, vegetables, fish, shrimp and scallops, chicken, and roast pork, hot-and-sour soup, teriyaki chicken. Duck sauce and Chinese mustard are okay. Soy sauce and plum sauce are not fattening, but they are very high in sodium. The biggest draw back on Chinese food is the high sodium content not just from salt but also MSG Steer clear of: Fried appetizers and fried rice. Whatever you get, be careful about portion size. Save some for lunch tomorrow. Mexican Good for you: Salsa, guacamole, soft tortillas, black beans, and shredded spicy chicken, beef, or ground beef. Try fajitas, enchiladas, and burritos. Steer clear of: Tortilla chips, cheese, sour cream, and refried beans, unless you know they're fat-free. Also, deep-fried chimichangas and hard tacos. Italian Good for you: Tomato-based sauces. Red or white clam sauces. Pastas -- if you watch the portion sizes and don't get dishes stuffed with cheese. Simply grilled chicken, fish, or seafood. Steer clear of: Breaded and fried veggies, pancetta, sausage, cheese, and Italian cold cuts, as well as cream or egg sauces. Breakfast Good for you: Fresh fruit, oatmeal. Eggs are high in cholesterol -- try ordering a veggie-stuffed omelet or scramble made from egg whites or egg substitute. Steer clear of: Donuts, biscuits, cold cereal, and croissants. Ham, bacon, sausage, home fries and hash browns. Travel and on the RunThese days, we're all on the go so often that we're as likely to be eating in our cars as at a table. But if you plan ahead, even the most jam-packed day can be a healthy one.
PartiesOvereating isn't a necessary part of socializing. You can go to any party or event you want and have a wonderful time without sending your blood sugar skyward. Try these strategies the next time you go out:
Losing Weight SafelyTaking off those extra pounds is a challenge for anyone. Still, if you have diabetes, it can be one of the best things you can do for yourself. If you're overweight, even a small loss can make a significant contribution to your overall health. You may be tempted to go it alone, but it's important to involve your healthcare team in your weight loss efforts. By working with your doctor and a registered dietitian, you'll be able to:
If you have type 1 diabetes, this is especially important, because losing weight involves virtually every aspect of your self-care program, from your meal plan and activity level to your insulin.
Setting and Achieving GoalsKnowing what you want to achieve is the first step in the process. Many people establish unreachable goals and set themselves up for failure. Don't fall into that trap. Start small, and build upon your successes. Consider trying to lose
Try to lose one or two pounds a week -- any more can be hard on your body (and your psyche), and difficult to sustain.
Now, how are you going to reach that goal? Don't just think in terms of "eating less" or "exercising more." Set specific objectives for yourself, such as:
Many people say, “Don't try to make a lot of changes at once -- losing weight will feel like a lot more work than it should. Incorporate one change at a time and when you've got that down, add another.” If you want small successes, small changes will work. If you want big changes in health, a total dietary makeover may be in order. Replace all the unhealthy foods with new healthy foods you enjoy and the sudden health benefits can be the motivation to continue with new healthy habits.
Weight Loss TipsLots of successful losers (of pounds, that is) have given us insight into what works. See if any of these tips might help you.Some important DOs:
Put yourself in charge.
Remember that, for the most part, you decide when and what to eat. Even if you wind up with something in front of you that isn't healthy, you don't have to finish it. (or even start it) Don’t feel embarrassed to refuse a bad food choice offered by a host or hostess. Their intentions are usually good they are just misguided. Increase your fiber. Thanks to the low-carb craze and new labeling rules for whole-grain products, there are more options than ever before. Try to get at least a few grams of fiber into every serving of breads and cereals. Eat only whole grain and multi grain breads and cereals. High fiber vegetables will increase the essential natural nutrients and fill you up with fewer calories. You'll feel full longer. Drink your water. Keep a full glass on-hand at all times. It can quell your appetite, and help keep you healthy in a hundred other ways. Drink at least 8-10 8oz glasses of non-caffeinated, un-sugared liquids per day. Most of us are chronically dehydrated. The liquids will help in digestion, elimination of waste (toxins), and aid in maintaining proper systemic functions of many types. Low-level thirst may often be mistaken for hunger. When you are feeling just a little hungry take a drink instead of a bite. Weigh and measure. An inexpensive food scale and measuring cups will help you keep portions in line. If you don’t have one there are many good choices at amazon.com Don't let it in the house. Make your home a healthy-eating zone. If temptations aren't there, you're less likely to cave into them. Stay at the table. Don't eat at your desk, in front of the television, or standing up at the counter. It's too easy to rush or get too distracted to know when you're full. Wait ten minutes. Tempted by a high-fat, high-calorie snack? Table the idea for 10 minutes to see if you really need it.
Forgive yourself.
If you eat something you regret, don't dwell on it. Simply try to do better next time. And three key DON'Ts:Don't skip meals.Always start your day with breakfast. You can confuse your metabolism and actually wind up putting on weight if you skip meals. Let your body know that you aren't planning to deprive it by feeding it at regular intervals. Don't deprive yourself of foods you enjoy. Trying to eat just one type of food will be boring and unsustainable. Making some foods "off limits" may be necessary. Teach yourself to eat things you like in moderation. You need carbohydrates, you need protein, and you need fat. And occasionally, you need to indulge a bit, too. With this said there are some changes that are reasonable and necessary. If your diet is so unhealthy that it is causing health concerns you may need to rethink those things you “can’t do without” There are often substitutes that are much healthier and just as enjoyable. Don't make excuses to justify bad choices. We are all good at rationalizing bad choices. How often have we heard (or said), “I really can’t control my ______________? (Fill in the blank) It is because of_______________. “ We can’t take control of a health or weight issue until we take ownership of it. Taking ownership means taking responsibility. When we blame the issue of something outside our control we give up control and surrender to the condition. If you want to gain the best control possible you will have to take responsibility and make the best choices that will get you the best results. Weight Loss and InsulinIt's true that many people put on a few pounds when they begin using insulin. Part of this is because your body may be trying to restore itself to a healthy weight. But that doesn't mean you can't take steps to drop a few pounds if you need to. Just make sure your healthcare team is involved in the process. Whatever you do, don't cut back on your insulin to lose weight. This can lead to high blood sugar and put you at risk for severe complications. Talk to your doctor about how to reduce calories and increase activity for a healthy, sustainable loss you can feel good about. The NutriCoach web site is here to help you understand the problem and find solutions that will work for you. |
|||||||||||||
| Last Updated ( Tuesday, 13 February 2007 ) | |||||||||||||
What ever your dietary goals there are general dietary guidelines that apply to us all. There is a lot of talk about we each have a unique dietary need and no one diet plan can cover us all. That is true to a minor degree. On the other hand, none of us are terminally unique. There are general dietary principals that apply to us all. We all require the same essential elements for good health. We all have a metabolic rate that determines how much we eat in relationship to gaining or loosing weight. If we violate good dietary guidelines we will suffer the consequences. We are more alike than we are different. Follow good dietary practices with minor changes based on specific needs and we will all benefit with improved health. These general dietary guidelines have been proven with study after study. There are other sections in the dietary guidelines that deal with more specific topics.Please Donate
If you find our advice and information useful, why not leave us a little something to help with the costs of running this site.
Donations are greatly appreciated, and help with the costs of providing this FREE service for Diabetics.Advertisements from our Sponsors
 |
 |
| As our site has grown it has become necessary to form partnerships with sponsors that are in line with our beliefs and philosophy. They support us, please support them |
Our Sponsors
| CyberSoft |
| Alliance Health |
| Universal Medical IDs |
Google Ads
We screen google ads to only offer the best. If you see a product advertised here that is in conflict with what we recommend please report it to the site admin team.Syndicate
Use our RSS feed to stay current with diabetic news and feel free to use our RSS feed on any website
Amazon Advertisment
Help us help others! When you rate and review this site through RatePoint you help us build trust with others. RatePoint is an independent third party rating source similar to BBB but more proactive.
Help us reach and help others. The badge below shows how many other sites are linking to us. Are you one of them? Click here to see how easy it is to link to us. We would especially appreaciate .EDU and .GOV links
|
We comply with the HONcode standard
for trustworthy health information: verify here.
|
Look for the HEALTLINKS symbol. It is a symbol of professional-level healthcare resources. It signifies that the Web site you are visiting was reviewed by Healthlinks.net and accepted into its directory of select web sites.
We encourage you to become a good medical self advocate.
Check us out. We recognize the importance of building trust with our members and guest.
View My Stats
