Get YOUR Game Plan against Diabetes

management through Nutrition and Exercise

Diabetes- What is it?

• Body is not producing or has lost sensitivity to insulin.

• Insulin is a hormone that is needed to convert sugar, starches and other food into energy.

• Thus reduced secretion of insulin causes elevation in blood glucose levels.

What causes Diabetes?

• Obesity

• Sedentary lifestyle

• Aging

• Genes

• Hypertriglyceridemia

• High Blood pressure

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Nutrition: Why be concerned?

Nutrition Therapy is one of the Most Fundamental Component of the Diabetes Treatment Plan.

This therapy is aimed to change the eating pattern n life style.

Why Change Eating Habits?

• To prevent complications of diabetesTo prevent complications of diabetes– by keeping control of:

• Blood glucose

• Cholesterol

• Blood pressure

• To improve your healthTo improve your health– by making healthy food choices

– being physically active

– maintain Reasonable Body Weight

Macronutrients Carbohydrates (Energy)

Proteins (Body building, Protection)

Fats (Dense Energy)

Micronutrients Vitamins (Fat soluble: A,D,E,K) (Water Soluble: B comp., Vit. C)

Minerals (Iron, Iodine, Calcium, Zinc)

Nutrients

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Basic Calorie Counting

Body derives calories from: – carbohydrate – fat – protein

Each nutrient type affects blood sugar differently. Carbohydrate and fat has the biggest effect on blood

sugar. TOTAL carbohydrate matters more than the source

(sugar or starch.)

Carbohydrate and Diabetes

• Carbohydrate is a major source of energy in our diet.

• The total amount of carbohydrate at a meal affects your blood glucose more.

• It is essential to monitor carbohydrate intake to maintain blood sugar levels.

• Consistency in carbohydrate intake is important from day to day.

Sources of carbohydrate

• Cereals and their flour (wheat, rice, bajra)• Pulses and legumes• Milk and its products • Fruit juices• Fruits and vegetables• Sweet fruits (mango, banana, grapes, chikoo, lichi)• Roots and tubers (potato, arbi, jamikand, beat root)• Sugar and its products• Jaggary• Alcohal

Simple carbohydrates Vs

Complex carbohydrates(Fiber)

EXCLUDE INCLUDE

• Whole cereals and their flour

• Diabetic flour

• Whole/husked pulses

• Sprouts

• Green Leafy vegetables

• Other Vegetables

• Raw salad and soup

• Fruits with their peel

• Roasted black grams

• Dhana methi and oats

Selection of Carbohydrates in Diabetes

• Refined flour

• Washed pulses

• Whole milk

• Sweet fruits

• Fruit juices

• Roots and tubers

• Sugar

• Jaggary

• Sweets

• Alcohal

Protein and Diabetes

• Protein has very little effect on blood glucose

• Restrict protein only if you have early kidney disease

• Food items like milk, meat, fish, egg and pulses are source of protein.

• Don’t go for non veg. more then twice a week

Take 2 servings (2 katori) dal

and

300 to 450 ml skim milk daily

Mixing of flour

• flour of cereals when mixed with pulses flour, it is helpful in maintaining blood glucose levels.

Diabetic flour

• 3 portions of wheat flour + 1 portion of soyabean flour/ basen/ black gram flour

OR

• Wheat flour + basen + oat flour + soya bean flour + black gram flour (in equal quantity)

Take 8 to 9 servings of cereals daily (2 in breakfast, 2 to3 in lunch and dinner and 1 in evening snack)

Dietary Fat and Diabetes

• Primary goal - Lower LDL cholesterol byPrimary goal - Lower LDL cholesterol by

–Eating less saturated fat and cholesterol

–Eating less trans fats

Foods That Contain Saturated Fats

• Dairy products (whole milk, ghee, dalda butter, cheese, cream, ice-cream)• Palm and coconut oil• Baked goods made from these fats like fast food, pastries etc.• Red meat

Foods That Contain Cholesterol

• All animal foods

• Organ meats like liver

• Egg yolks

EXCLUDE INCLUDE

• Combination of oils

• Use any of Refined oil and mustard oil on alternative days

Selection of fat in Diabetes

• Whole milk

• Ghee

• Dalda

• Butter

• Cheese

• Egg yolk

• Organ meats

Dietary Fat and Diabetes

• Eat less total fat

• Low-fat diets can help:– with weight loss

– improve cholesterol levels

Serving should not be more than 2-3 tsp per day

• Fruits and vegetables provides vitamins and minerals

• Fruit and vegetables also provide fiber

• Avoid sweet fruits, roots n tubers.

Consume 300 to 500 gms vegetable (veg./salad/soup)

and100 gm fruit (one small pc.) daily

Vitamins and Minerals

                                                                                  

REMEMBER 3Fs

Fibers, Fruits and Vegetables & Fluid

Weight Loss and Diabetes

A small amount of weight loss can:A small amount of weight loss can:• improve insulin resistance

• lower blood glucose

• improve blood cholesterol

• reduce blood pressure

• Exercise to promote or maintain weight loss

– 45 to 60 minutes most days of the week is recommended

– Include morning walk, aerobic exercise and yoga for the best results

– Start slowly and increase the duration and intensity of exercise if you are new to exercise.

Physical Activity

Food stuff to be avoided

• All the fried foods (puri, pakoda, parantha, namkeens)

• Sweets, sugar, honey, cake, chocolate, jam etc.

• Dry fruits like dates, cashew nuts, ground nuts, resins

• Cold drinks, juices and alcohol

• Sweet fruits like mango, banana, grapes, chikko, lichi

• Roots and tubers like potato, arbi and other jaminkands

• Whole milk, cream, ghee, dalda, butter, egg yolk and organ meats

Points to remember

• Eat at the same time everyday , at least within 1 hour of regular time.

• Take small n frequent meals• Take 3 main meals (B/F, lunch and dinner) along

with 3 minor ones (brunch, E/T with light snack and bed time milk)

• Don’t go for fasting or feasting• Take salad on regular basis• Reduce your salt intake• Drink plenty of water• Exercise regularly