5 goals to help you manage your diabetes

LIFESTYLE NEWS - Being diagnosed with diabetes can feel scary and traumatic, but with a few lifestyle changes and the right treatment, you can lead a healthy, active life without feeling compromised by the disease:

Goal 1: Healthy balanced diet

Learn how to control your portions with these easy rules:

½ of your plate should contain a variety of low carbohydrate vegetables
¼ of your plate should be lean protein sources
¼ of your plate should be low GI, whole grain, high fibre carbohydrates.

Limit unhealthy, saturated fats such as animal fats, butter, cream, coconut oil, as they increase the risk for heart disease, stroke and diabetes.

Prioritize healthy fats including olive oil, canola oil, avocados, nut butters, nuts, seeds and fatty fish (sardines, pilchards, salmon).

Choose lean proteins with excess fat removed and include plant protein sources e.g. soy, beans, lentils and chickpeas.

Never skip a meal. Have three meals a day with snacks in between.

Goal 2: Stay active

Aim for at least 2.5 hours per week of moderate exercise e.g. brisk walking, dancing, cycling, swimming etc.

Also include two strength training sessions per week.

Goal 3: Maintain a healthy weight

Weight loss can significantly improve blood glucose levels, insulin sensitivity, as well as reduce the risk of heart disease and stroke.

Goal 4: Immune support

Include foods that contain micronutrients in your diet that will support your immune system. Vitamins A, B6, B12, E, C, D, Iron, Selenium and Zinc contribute to the normal function of the immune system.

Goal 5: Take medication as prescribed

Monitor your blood glucose levels regularly and take your medication as prescribed.

Did you know that FUTURELIFE Smart food ZERO is a great option for diabetics? It has a low Glycaemic Index (GI), providing sustained energy release over a longer period of time, therefore keeping you fuller for longer and improving blood glucose control. For more information, visit Futurelife.

For more on health, visit Get It Magazine.

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