Eat Healthy

You are what you eat! If even one member of each family understands nutrition, it can greatly help prevent or control diabetes. When you nourish your body with quality foods, it helps your body function at its best.

Healthy Eating Can Be Delicious!

Tips for Eating Well

  • Chew slowly and carefully, eat mindfully at every meal
  • Choose healthier carbohydrates(vegetables, fruits, whole grains, and low-fat milk)
  • Choose Good fats(nuts, seeds, avocados, oily fish, olive oil)
  • Less processed foods
  • Replace sweetened drink with Water
  • Choose fiber-rich foods
avoid Saturated fats. Trans fats. Cholesterol. Sodium.

Eating meals at regular times

  • A diet for people living with diabetes is based on eating healthy meals at regular times. Eating meals at regular times helps to better use insulin that the body makes.
  • Avoid to eat Saturated fats, Trans fats, Cholesterol, Sodium.

How to read nutrition labels

1 - Start with the serving. This tells the size of a single serving and the total number of servings per container. The serving size reflects the amount people typically eat or drink.

2 - Check total calories per serving and container. Notice how many calories are contained in one serving. Compare this to the number of servings you eat. If you eat two servings, you double the calories and nutrients.

The next sections on a Nutrition Facts label are about the amounts of specific nutrients in the product.

3 - Limit certain nutrients. Focus on the amount of saturated and trans fats rather than the amount of total fats. Avoid trans fat. When label includes “partially hydrogenated oil” means the food contains some trans fat, but less than 0.5 grams per serving. So, if you eat more than one serving, you could end up eating too much trans fat.

Total sugars include both natural and added sugars.Limit the amounts of added sugars, saturated fat and sodium you eat.

Compare labels on different brands or similar products and choose foods with less of these nutrients when possible.

4 - Understand % Daily Value. The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. If you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV (5% or less). If you want to consume more of a nutrient (such as fiber), choose foods with a higher % DV (20% or more).