Read the Healthy Eating and Diabetes podcast – How to make positive decisions to have a healthy diet
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We welcome you to connecting with Voz Colina, this podcast is the result of the collaboration between Novo Nordisk Farma Argentina and the Argentine Diabetic Protection League with the aim of providing people living with diabetes and visual impairment in Oseguera with educational content and information. It was worth something that accompanies them on the path towards a fuller and healthier life. This content does not replace the opinion or consultation with a health professional. Healthy eating and diabetes. How to make positive decisions to have a healthy diet. Learning how to eat healthily is an important part of controlling your diabetes. Although people with diabetes and visual impairment will face certain additional difficulties, it is important to know that you can learn to manage your diet autonomously and healthily through education, planning and adequate support. What is an healthy eating a healthy diet is one that provides the body with the necessary nutrients for its optimal functioning and promotes health in general. This involves consuming a wide variety of foods that provide all the macro and micronutrients, which are the macronutrients. Foods that provide energy to the body and are necessary in sufficient quantities to maintain health hence their name macro while micronutrients are nutrients that are extracted in much smaller quantities as vitamins and minerals essential for most cellular functions there. three main types of macronutrients, carbohydrates are foods that, once ingested, are broken down into glucose, the main source of energy for the body. Although carbohydrates are present in many foods, it is advisable to select them appropriately and control the portion size, otherwise they could increase. glycemia considerably within this group it is advisable to consume whole grains legumes rice skim milk unsweetened yogurt fresh fruits as much as possible with their peel vegetables and all derivatives of these foods proteins are the nutrients that our body breaks down in me not essential acids For growth, repair and maintenance of body tissues, they are found in foods of animal and plant origin. Proteins of animal origin can be accompanied by fats, which is why it is important to select lean cuts of meat such as chicken breast, fish or lean cuts of pork or cow eggs and low-fat dairy products legumes are a good source of plant-based protein fats are also an important source of energy and play a fundamental role in the absorption of vitamins and the protection of vital organs not all fats are healthy For our health, it is therefore advisable to consume those from foods such as vegetable oils, especially olive or canola, avocado, nuts, olives, seeds and fish. It is important to understand that to keep blood sugar controlled and healthy, it is essential that The quality of the food we consume goes hand in hand with the appropriate quantity. How can I know how much food I need to consume daily? The amount of food depends on many factors, such as age, daily activity, physical exercise, the presence of other diseases, among others. That is why it is important to have the help of a nutritionist who will advise you on the quantity and quality of food that you should consume daily to keep diabetes controlled with an optimal nutritional status. In general rules, we recommend using the plate method to plan a meal. balanced, let’s imagine our usual plate divided into three parts, half of the plate is reserved for a wide variety of vegetables except potatoes, sweet potatoes and cassava, a quarter of the plate for lean proteins such as chicken or fish and the last quarter of the plate for carbohydrates such as brown rice, potatoes or sweet potato, legumes or pasta, it is also recommended to add a tablespoon of healthy fats such as olive oil or half an avocado and a fresh fruit for dessert to hydrate ourselves. It is our choice to drink water throughout the day. This approach helps us plan a balanced meal.
