Contents:
- Medical Video: Healthy Eating : How to Maintain a Non-Processed Food Diet
- Plan your meal schedule or hours
- Active move
- Try a healthier version of food
- Snacking
- Selective
- Eat small portions
- Eat vegetables
Medical Video: Healthy Eating : How to Maintain a Non-Processed Food Diet
Holidays and family gatherings are times that sometimes cannot be truly enjoyed by those with diabetes. The exact reason for the food served may not be compatible with your diabetes diet.
But you don't need to worry about questions like "What is the food there?" "How much food can I enjoy?" Or "What if the meal doesn't fit my schedule?". You can plan all this before you start the journey so you avoid stress.
Plan your meal schedule or hours
Many families directly consume large amounts of food, especially during holidays or in certain celebrations. For example, dinner during Eid al-Fitr, Christmas Eve, or certain celebration parties. Plan in advance how you will handle changes in hours and meal schedules that might change from normal.
If you inject insulin or take pills to lower blood glucose, you may have to eat snacks in your normal meal hours to prevent the reaction of low blood glucose. Consult with your doctor about this.
Active move
The best way to compensate for more food than usual is to always move. Try to walk with your family.
Try a healthier version of food
If you like chicken opor, replace the coconut milk in cooking spices with soy milk. It will still taste good and healthier for you.
When making desserts such as fruit ice, reduce sugar or replace with natural honey which is no less delicious and also healthier.
Snacking
You can eat snacks while cooking or waiting while eating. But avoid foods that can increase blood sugar levels. You can choose the salad or pickled vegetables you like. Also avoid high-calorie appetizers, such as fried foods.
Selective
Food during celebrations often contains various foods that are high in carbohydrate. Examples are food during Eid, there are ketupat, uduk rice, fried potato sauce, chicken soup, vegetable lodeh, chicken opor, meat rendang, fruit ice and others. You don't need to enjoy all the dishes available on the table. Choose foods that you like for example if you like chicken, you can choose chicken opor and don't have to take meat rendang. If you prefer rice rather than ketupat, choose rice and do not need to take ketupat. But if you still want to try the various dishes available, make sure to take a small portion for each meal.
Eat small portions
Because foods that contain high carbohydrates are often present in dishes during big celebrations, you must maintain your meal portion. If you can't decide which carbohydrate dish you like, take a very small portion or a "sample" of some dishes.
Eat vegetables
Vegetables are a healthy food. But sometimes vegetable dishes are a little difficult to find on celebrations and the choices are limited. So, try to prepare vegetables with a variety of colors and also healthy. For example, stir the vegetables or vegetables the team and vegetables with chili paste. Or you can make a delicious salad. Choose vegetables that do not contain flour and are low in calories.
(diabetes.org)
