Daily Medical Records

It sounds very sad hearing someone with this situation. But that doesn’t mean you can’t eat what do you want. You can follow this rules to have a healthy foods when you have the diabetes type 2.

1) Plan your meals
Carefully plan your meals and snacks can prevent other consumption “without realizing. Adults should get between 45 and 65% of their calories from carbohydrates, 10-35% from protein, and between 20-30% fat.

For some people, diet planning tools tailored for diabetics, such as counting carbohydrates and the method “create your plate” (which is to imagine imaginary boundaries on your plate to divide it into three sections, before putting Non-starchy vegetables in one section, then foods with starch and finally the meat / protein in the two other sections) can be useful in planning meals.

2) Do not assume you know everything
This is not because you have diabetes for years that nutrition education will not be useful. The author of the study found that “people with type 2 diabetes need to be back motivation nutrition education or continual reassessment of their food intake after a while.” Consult a dietician or nutritionist if you think you need to refresh your knowledge of nutrition.

3) Develop a support system
Identify a person who will somehow support your point, someone who will listen and who will provide support for healthy changes you’re trying to do. This support is important for diabetics. Ask the person to encourage you to eat healthy foods and do physical exercises regularly.

Find a support system is also one of our tips for “Lose weight before wedding, lose weight before a wedding.

4) Carefully select where you’ll eat
Select restaurants that specialize in healthy foods, or who are ready (and able) to replace foods high in fat with healthier foods.

5) Find tips and information online
There are very rich sources of nutritional advice dedicated to people with diabetes on the Internet. The sources that recommended by joyryderecords.com:

French Association of Diabetes * (AFD)
* Association for Research on Diabetes
* Fact Sheet on Diabetes in the World Health Organization (WHO),
French Association of Diabetes * Tasteless,
* Canadian Diabetes Association (in English)
* Diabetes Quebec
* Belgian Association of Diabetes
* Swiss Association of Diabetes
* National Association of Diabetes Coordination Networks.

In addition to refine your eating habits (read also our article “The Mediterranean Diet / Cretans also protects against diabetes”), it is important that you increase your physical activity. You should do something that requires you to move large muscles in the body (arms and legs) for at least 30 minutes, that in at least five days a week.

Just remember studies have shown that only the restriction of calories will cause a loss of lean muscle mass and body fat, while a program which consists of both physical exercise and limit the amount of calories consumed should lead to weight loss especially at the level of body fat (the physical exercises to keep the muscle mass).