Compliance and Checklist

Compliance and Checklist for Diabetes by Famhealth

Despite significant modern advances in diagnosis and treatment of diabetes, compliance still remains the most crucial aspect of blood glucose level control. Scientific research in National Institute Health USA, suggests “Poor glycaemic control may be reflected by both the failure of diabetes self-management by patients as well as inadequate intervention strategies by clinicians”. Hence identifying the barriers in compliance and treatment adherence is an equally important aspect for successful diabetes management.

Barriers in compliances may be due to various reasons but as per research the majority of non-compliances in diabetes management could be due to In-adequate information, Cultural differences, Religious beliefs, Family dynamics, Emotional imbalances, and sometimes poor communication skills.

According to the American Diabetes Association, The major compliance regimen for people living with Diabetes includes:

On time Medications:
- Medications on time, helps you to maintain a “good control” of blood glucose levels in your body. People living with diabetes are often prescribed multiple medications for diabetes and other co morbid conditions.
  To ease your medicinal intake you are advised to check with your doctor on the sequence of medicines to be consumed as per priority for e.g. which medications to consume before/after meals.
  To manage and ensure medicinal compliance you are encouraged to take the help of friends/family/colleagues who can effectively remind you to take your medications on time every time!
Food & Nutrition:
- According to Dr. Mona registered dietician from USA says, “Good food is good medicine and bad food is bad medicine”. You are advised to have frequent diabetes friendly meals, to reap the maximum benefits of successful diabetes management. To know more refer to our Food section.
Exercise regimen:
- Regimen: Having a daily exercise regime not only helps you to stay fit and healthy, but has also helped so many people in reversing their conditions remarkably! At Famhealth exercising can never get boring! Get to know the new forms and join our community to experience fun “do it with us” exercising modules.
Monitoring blood glucose levels:
- Checking your blood glucose levels timely as recommended by your doctor helps to administer the effect of food, medicines and physical activity in your body. It is almost a reflection of how well you are managing your condition. You are encouraged to take help of your partner/family member/caregivers to learn the right ways of monitoring blood glucose levels to ensure diabetes compliance.

Family/friends/caregivers play a vital role in helping a person living with diabetes to overcome all the barriers and come on top their conditions

Check blood sugar levels as often as recommended by your doctor. By checking your blood glucose level, you can know how food, physical activity and medicine affect your blood glucose.
Inspect your feet daily for cuts, injuries, blisters, infection and changes in skin pigmentation.
Inspect your mouth, teeth and gums. People living with diabetes often are prone to periodontal gum diseases, doctors’ advice brushing twice daily and flossing once in a week.
Check for infection, cuts, blisters, or colour changes all over the body including your underarms, groin area, area between toes, etc.
As you may be already aware, people with diabetes must avoid hot water baths as hot baths often lead to wrinkling and blisters in skin.
Keep your supplies close: Make an attractive kit bag and keep all the necessary medications and food items within your reach. Replenish the kit daily to keep your energy elevated, and blood glucose levels normal.
Last but not the least take your medications on time and at least exercise or walk for a minimum 45 minutes daily to regulate blood glucose levels.

Non adherence to the above treatment compliances often leads to frustration in families and also in doctors treating diabetes individuals

Diabetes Types & symptoms

Exercise for Diabetic Patients

As you may already know Diabetes is referred to as a “lifestyle disease”. One of the reasons contributing to the condition is sedentary living. Regular exercise and undertaking physical activities of one’s choice can play an important role in Diabetes management.

Research indicates that people living with Diabetes, who undertake some form of regular physical activity or have an exercise routine not only have a better control over their blood sugar levels but are also better able to handle the stress

According to Prof. Sheri Colberg-Ochs, PhD at Old Dominion University, Virginia, USA, physical activity can aid in Insulin secretion and keeping the blood glucose level in control. Working out regularly also keeps a check on obesity and movement coordination, as according to research, people living with Diabetes are prone to dis-balancing and falling. Falling down may further lead to conditions such as fractures and restricted locomotion, which can add to unwanted stress and pain in people living with Diabetes.

The good news is that exercises do not necessarily have to be necessarily boring and monotonous. You can invite friends and family to try out new activities and routines with you.

Exercise Tips

Water Aerobics

Muscle toning exercises in water are one of the best ways to beat the heat in the summers. One can try it in the pool with the entire family. Check out the places where you can try water aerobics in Delhi/NCR in our website and have fun with your family.

Swimming

Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars. Lastly, let the lifeguard know that you have diabetes before you get in the pool.

Tai Chi

It is a Chinese form of exercise, which uses slow & smooth body movements to relax the mind and body. In 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groups

a) Control group and an exercise group that began a regular practice of Tai Chi.

b) people who practised some other physical activity. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy and mental health.

Frog leaps/ Spot jogging

Are you bored and tired of going to the gym but miss the running/cardio and the treadmill? Try spot jogging with music on and then jump with a squat (frog leaps). It is believed to be extremely beneficial in toning and strengthing muscles. You are advised not to do it if you have arthritis, knee and foot problems.

Power Yoga

A traditional form of exercise mixed with latest strengthening postures, power yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, power yoga may improve the blood glucose levels due to improved muscle mass.

Zumba

A unique form of strengthening work out which elevates your heart rate and the best part about doing Zumba is it is done along with catchy beats. Zumba burns up to 500 calories but it is not advisable for people with arthritis, knee and foot problems.

Various other dancing forms

Dancing is not only great for your body. Various forms like Salsa, contemporary, hip-hop, freestyle are the unique way to de-stress also. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.

Bhangra

A leading endocrinologist Doctor Sanjay Kalra recommends Bhangra a popular dance form which has originated from Northern India but practised worldwide. A 45-minute Bhangra performance regime can burn out up to 600 calories, and also help you lower your blood sugar levels and check on obesity.

Fun Activities With Family

Water Workouts

Water workouts stretch and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show swimming and water exercises such as aqualates, aqua aerobics, aqua yoga improves cholesterol levels, burns calories and lowers stress levels.

Cycling

Cycling is a recommended sport for people living with diabetes, it can be conducted either at your own pace or at a set distance which challenges your aerobic endurance by helping you burn calories and keep your glucose levels under control. Research suggests that if you cycle for 45-60 mins a day, this will help you achieve your physical activity targets in keeping a check on your blood glucose levels. People with diabetes must check their glucose levels before beginning cycling and must not cycle in rocky and unstable terrain to avoid falls and wounds.

Adventure

To break the monotony of the fast-paced city life, and lifestyle people with diabetes may choose to opt for something adventurous like adventure theme parks, visit adventure places, or enjoy the thrill of flying a Cessna and paragliding. Trekking and camping can be also a very exciting way to burn calories as well as enjoy a family trip. This list is not exhaustive; you can recommend your way of breaking the monotony and add to our list. However, people living with diabetes are recommended to check few things while opting for adventurous holidays and recreations.

Laughing activity clubs

Scientific studies confirm stress and diabetes have a direct connection; stress often leads to erratic glucose levels. To keep the stress under control one of the easiest ways is joining a laughter club. Laughter helps keep diabetes under control and it is similar to “exercising”. Laughter improves the overall performance of the heart’s muscular function and helps ward off cardiovascular disease and lower blood glucose levels.

Running Clubs

Running can improve your health and help with losing weight in an extremely manageable way for people with diabetes, while providing immense satisfaction and reward in the process.

Running can be the ideal form of exercise for people with diabetes as it helps the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance.

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms

Understanding Diabetes

What is Diabetes?

Diabetes is an endocrine disorder that elevates your blood sugar levels over a prolonged period of time. It is caused by the malfunctioning of the pancreatic cells, which produce insufficient or no Insulin.

Why is Insulin so vital ?

Insulin is the hormone that is responsible for the process that converts carbohydrates into sugar; which is then stored it in the body for future use. Insufficient or no secretion of insulin from our pancreas leads to an imbalance in the body, causing liver cells to convert glycogen to glucose and accumulate in the blood stream.

Indications of Diabetes

Some of the most common symptoms suggesting the onset of diabetes are frequent urination, frequent thirst, frequent hunger (even after full meals), unexplained burning, itching or rash in the body, specially the foot, bruising easily, slow healing of wounds or clotting of blood when the skin is broken/cut, tingling or numbness sensation in the extremities of the feet and hands as also extremely low energy levels. However, often these symptoms could go unnoticed leading to undetected diabetes. Hence, it is always a good idea to get yourself regularly checked by a doctor for preventive healthcare.

Why did I get Diabetes?

Leading Endocrinologist Dr Sanjay Kalra from Bharti Hospital, Karnal shares his perspective on why diabetes is spreading like an epidemic. Nearly 70 million Indians are living with diabetes today. This is not a small number. Our genetic make-up is tuned such as to store fat reserves in the body in order to survive severe weather conditons such as famine. In ancient times, these stored food reserves or lipids were converted into energy in the bodies of our ancestors, so that they could survive the harsh living conditions. Cut to the present generations, lifestyle, stress levels, sedentary life, lack of physical activity, unhealthy diets, all contribute to surplus reserves for the body. As a result, the pancreas gets overworked and starts malfunctioning.

Am I at Risk?

There are several factors which may cause diabetes but medical science is yet to ascertain the main cause responsible for a specific person. However research indicates that the following conditions make people twice more likely to get diabetes than those without these conditions.

It could be genetic, family history has a strong role. Other factors such as obesity, high blood pressure high triglyceride levels, presence of diabetes autoantibodies, substance abuse, or excessive consumption of alcohol and tobacco.

Diabetes Ranges

Age 20 and above amounts shown as mg/dL
Fasting	Less than 100
Before Meal	70-130
After Meal (1–2 hrs)	Less than 180
Before Exercise	If taking insulin at least, 100
Bed time	100-140
HbA1c	Less than or around 7.0 %

SOURCES: American Diabetes Association. “Standards of Medical Care in Diabetes—2014,” Diabetes Care, January 2014.

Shown above are blood glucose ranges defined by American Diabetes Association. You’re kindly advised to refer to a doctor as the values may differ slightly with different age & gender.

What is Prediabetes?

When the blood glucose levels are borderline or higher than what they should be. But not as high as people with diabetes is known as Prediabetes. This condition is a “whistle blower” and indicates that you may proceed towards diabetes type 2, if you do not make the necessary changes in your lifestyle.

What are the Types of Diabetes?

You may have already undergone tests and your doctor may have already explained if you have Diabetes, and if so, the specific type you are living with. As a general understanding, the following classifications should give a sense of various types of diabetes:

Type 1 Diabetes:
- Type 1 diabetes is when there is insufficient or no production of insulin in the pancreas. This condition requires external insulin to help your body convert sugars to energy.
Type 2 Diabetes:
- Type 2 diabetes is when the pancreatic cells, become insulin resistant due to a defective response in the receptor cells in the body. This is the most commonly found type worldwide.
Gestational Diabetes:
- Gestational diabetes is when blood sugar levels are raised during the time of pregnancy. This is most likely a temporary condition, in which blood sugar levels are often likely to come back to normal after the delivery.
Latent autoimmune diabetes in adults:
- LADA is when autosomal alterations can lead to defective BETA cell function, resulting in Type 1 diabetes. LADA is often misdiagnosed as Type 2 diabetes in India.

Complications

Diabetes is called as a silent killer because many people remain undetected till such time as the consistently high blood glucose levels start affecting other organs such as the heart, the kidney and the liver – referred to as Macro-vascular complications and the nervous system resulting in foot, gum or vision problems called Micro-vascular complications.

Check for other important co-morbid conditions:

Diabetic Retinopathy
Kidney Disorders
Diabetic Neuropathy
Chronic Vascular Disease
Liver Disorders
Erectile Dysfunction
Polycystic Ovarian Disease

What else do I need to know ?

Often many people remain undetected till such time that consistently high blood glucose levels have already started affecting other organs such as your heart, kidney, liver – referred to as Macro-vascular complications, and your nervous system resulting in foot, gum or vision problems called Micro-vascular complications.
If you are “suffering” from any other life style conditions, “co-morbid conditons” consult your endocrinologist/ diabetologist. Your doctor will prescribe specific medications and solutions to manage this or any other complication.

To read more on Diabetes, click on the link below.

Diabetes food

Diabetes excercise

Diabetes Recipe – Tropical Banana Freeze

Diabetes: Tropical banana freeze by Famhealth

Serves: 4, Time taken: 10 minutes plus 1-hour freezing

Nutrition Facts
Makes 4 Servings (Amount per Serving)
Calories (kcal)	189.8
Protein (g)	2.3
Carbohydrates (g)	33.6
Total Sugars (g)	17.4
Dietary Fibre (g)	3.8
Fat (g)	7.2
Saturated Fat (g)	5.2

1 tbsp Grated fresh, frozen or desiccated coconut4 Bananas, peeled

1 tbsp Sesame seeds

100ml/3 fl oz Coconut milk

1 tbsp Honey

1 Lime, juice only

Steps:

Slice the bananas into 2.5cm/1” pieces, lay them on a baking tray and freeze until hard (at least one hour)
Dry fry the coconut and sesame seeds, stirring frequently, until browned
Just before serving, take the bananas from the freezer and place in the blender with the coconut milk, honey and lime juice. Blend until smooth. Serve in small glass bowls, garnished with the toasted coconut and sesame seeds.

Note

The Glycaemic Load (GL) of banana depends on the variety of banana, where it was grown, and most importantly, how ripe it is. Choose slightly underripe bananas and the GL can be low as 11, and even the mean of 10 studies was only 12.

For more related recipes, click the link below.

Diabetes

Diabetes Recipe – Mediterranean Veggie Wrap

Preparation :10 Minutes

Cooking :10 Minutes

Serves :4

Ingredients

4 cups mixed green leaves (cabbage/lettuce/spinach)
½ large cucumber
1 cup chopped tomato
½ thinly sliced red onion
½ cup crumbled cheese
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1 clove garlic minced garlic
¼ teaspoon black pepper
4 light tomato-flavour oval multigrain wraps
2/3 cup hummus

Directions

In a large bowl combine all the greens, cucumber, tomato, and red onion and cheese. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine
Spread each wrap about 2 & ½ tablespoon of Hummus. Top each with 1/4^th of dressed greens mixture roll up and serve immediately.

Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)	269
Protein (g)	16
Carbohydrates (g)	35
Total Sugars (g)	3
Cholesterol(mg)	3
Total fat (g)	12
Sodium (mg)	574

Note

Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.

For more related recipes, click the link below.

Diabetes

Diabetes Recipe – Baked Lemon Fish With Tomatoes

Preparation :15 Minutes

Cooking :20 Minutes

Serves :4

Nutrition Facts
Makes 4 Serving (Amount per serving)
Protein (g):	39
Carbohydrates (g):	6
Total Sugars (g):	5
Dietary Fibre (g):	3
Total Fat (g):	9
Saturated Fat (g):	2
Sodium (mg):	253

Ingredients

1 onion thinly sliced
1 clove garlic, crushed
2 sprigs fresh thyme
720 g (6 oz) thick white fish fillets, skin and bones removed
Freshly ground black pepper
1 lemon thinly sliced
4 tomatoes cut into wedges
2 bay leaves
1 tbsp olive oil
3 tbsp white wine
½ cup (125ml) salt-reduced chicken stalk
1 tbsp chopped fresh parsley

Directions

Preheat the oven to 200 ℃
Spread the onion, garlic and thyme sprigs in roasting pan that will be large enough to hold all the fish fillets, with a little space in between. Place the fish on the top and season well with freshly ground black pepper
Arrange the lemon slices over the fish and scatter the tomatoes and bay leaves around the fish. Combine the olive oil, wine and stock and pour over the fish.
Bake the fish for 20 Minutes.

Note

Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.

For more related recipes, click o the link below.

Diabetes

Papaya And Coconut Smoothie

Nutrition Facts
Makes 2 servings(Amount per Serving)
Calories (Kal)	205.4
Protein (g)	4.6
Carbohydrates (g)	32.9
Total Sugars (g)	20.4
Dietary Fibre (g)	4.1
Fat (g)	7.7
Saturated Fat (g)	5.6

Serves: 2, Time taken: 5 minutes

1 Ripe papaya, peeled, seeded and cut into chunks

2 Oranges, juiced

½ Banana, cut into chunks

90g/3 oz silken tofu

60ml/2 fl oz (4tbsp) Coconut milk

1 tsp grated root ginger

Steps:

Put the papaya, orange juice, banana, tofu, coconut milk and root ginger into the blender.
Blend until smooth and serve immediately. (This is also very refreshing on a hot day if you freeze the papaya chunks and banana first)

Note: Papayas are particularly rich in vitamins C and are also a useful source of antioxidants and fibre. They also contain an enzyme called papain which breaks down protein. In Chinese medicine, papayas have traditionally been given to those who find it difficult to digest protein-rich foods.

The combination of papaya, orange juice and banana delivers quite a high glycemic load, which is why we have added some tofu. It would be wise to eat a protein food alongside this too, such as poached and scrambled eggs without the toast, or a piece of fish.

For more related recipes, click o the link below.

Diabetes

Diabetes Recipe – Hearty Chicken Stew

Preparation :25 Minutes

Cooking :27 Minutes

Serves :4

Ingredients

2 teaspoons olive oil
4 skinless, boneless chicken thigh cut into 11/2-inch pieces (1 pound)
4 medium carrots, thinly sliced (2 cups)
2 stalks celery, thinly sliced (1 cup)
2 medium spring onion, thinly sliced (2/3 cup)
3 cloves garlic, minced
2 cups chicken broth
1 medium round red potato, cubed (3/4 cup)
1 cup frozen cut green beans
¼ teaspoon ground black pepper
½ cup fat-free milk
1 tablespoon flour
Cracked black pepper

Directions

Heat oil over medium flame. Add chicken, carrots, celery, spring onion, and garlic. Cook and stir for 5 to 8 minutes or until chicken is brown on all sides and vegetables are cooked. Stir in chicken broth, potato, green beans and ground black pepper.
Bring the broth to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender and chicken is no longer pink.
Meanwhile, in a small bowl whisk together milk and flour until smooth. Stir mixture into cooked stew mixture. Return to boiling; reduce heat. Cook and stir about 2 minutes or until mixture is thickened. Serve the stew into four bowls. Sprinkle each serving with cracked black pepper.

Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)	269
Protein (g)	27
Carbohydrates (g)	24
Total Sugars (g)	8
Cholesterol(mg)	108
Total fat (g)	8
Sodium (mg)	462

Note

For more related recipes, click the link below.

Diabetes

Diabetes Recipe – Chiang Mai Chicken Curry

Diabetes: Chiang Mai Chicken Curry by Famhealth

Nutrition Facts
Makes 4 servings (Amount per Serving)
Calories (kcal)	518.8
Protein (g)	48.9
Carbohydrates (g)	26.9
Total Sugars (g)	4.4
Dietary Fibre (g)	3.1
Fat (g)	24.9
Saturated Fat (g)	10.1

For the curry paste: 2 tsp Coriander seeds

1 tsp Cumin seeds

3 Cloves

2 Cardamom pods

1 Star anise

5 Dried long red chillies, deseeded, soaked and drained

Pinch of salt

3 tbsp Lemongrass, chopped

5cm/2” piece fresh root ginger’ chopped

1 tsp Turmeric

4 Shallots, chopped

6 Garlic cloves, peeled and chopped

For the curry: 1 Organic, free-range chicken, about 1.6 kg/3½ lbs

2 Garlic cloves, peeled

2 cm/1” piece Fresh ginger root, peeled

2 tbsp Coconut oil

12 Shallots, peeled

2 tbsp Cashew nuts

2 tbsp Fish sauce

Water or chicken stock to cover

Steps:

First, dry the coriander seeds, star anise, cumin seeds, whole cloves and cardamom pods in a small dry pan until fragrant. When cooled, remove the cardamom seeds and discard the pods. Grind the spices in pestle and mortar. Combine these with the other curry paste ingredients and mix to a paste either in a mortar or in a food processor.
Wash the chicken, joint into 8 pieces and remove the skin. Mash the garlic cloves and ginger to make a paste. In a large pan, heat the coconut oil and fry the garlic and ginger paste until golden. Add the curry paste and chicken and simmer for several minutes, turning frequently. Add the whole shallots and cashew nuts. Season with fish sauce. Cover with stock or water and simmer for at least 30 minutes, or until the chicken is tender.

Note: The combination of chicken and nuts gives this dish a very high magnesium content (125g per serving). Magnesium is key mineral for diabetics: and it has been shown that people with low magnesium are at higher risk of type 2 diabetes.

For more related recipes, click o the link below.

Diabetes

FOOD INDISCIPLINE

The Importance And Essentials
Of Healthy Diet

Good nutrition is extremely important as it is the fuel that
keeps the body healthy. Good food discipline includes not just eating the
right kind of food but also at the right time. It also includes good
habits with regard to buying, cleaning and storing food, correct
preparation of food to maximize the health benefits. A big part of
food discipline is avoiding foods that harm the body, like preserved
foods which have added salt and preservatives. Avoiding addicting
substances like alcohol is also a part of good food discipline.

FOOD INDISCIPLINE

Why is it important to have a healthy diet?

A well balanced diet can help in preventing obesity, reduce diseases like arthritis, heart diseases, type two diabetes, certain cancers and also prevent mood swings.
Our diet also provides certain vital nutrients likevitamins and minerals which are required in small quantities for good health.Lack of minerals like iron can cause anaemia. Lack of vitamins can cause diseases like night blindness, weakness of bones, bleeding problems and nerve pains.

What are the essentials of a good diet?

A good diet should provide energy in the form of calories. These depend on lifestyle and gender. Most women need between 1500-2000 Kcal per day and men might require 2500-3500 Kcal per day.
A well balanced diet should consist of protein (meat, eggs, legumes), carbohydrates (bread, cereal, potato), fats (oils, butter) as well as minerals (milk, meat, green leafy vegetables), vitamins (fruits, vegetables, meat, eggs) and water.

How can I prevent food indiscipline?

Keeping in mind some simple lifestyle habits can help in avoiding food indiscipline.

Avoid temptation- Avoid keeping junk food like chips and colas at home. That way, even if temptation strikes, you’ll be forced to choose healthier options like fresh fruits and salads.
Stock up on fresh produce and cook from scratch at home- Making food from scratch at home and carrying the same as lunch to office or school helps to develop the taste of fresh food. It is also healthier as you can avoid harmful preservatives in tinned and canned foods, like nitrates and excess salt.
Keep water at hand- Many a time, we mistake thirst for hunger pangs or food cravings. Keeping a glass of water handy can help us remember to keep sipping through the day.
Avoid excess dieting- Many people indulge in crash dieting or avoid food groups. This can be unhealthy in the long run. It’s best to have a balanced diet with all food groups in moderation. One can avoid fried foods and keep a check on portion sizes to control weight.
Healthy plating- A healthy plate should have protein like meat, fish, eggs or pulses on one fourth, one fourth should have whole grains and the balance should have healthy salads with low calorie dressings like olive oil or lemon.
Keep one meal as a cheat meal every week- This helps to prevent bingeing through the week.
Shop healthy- It’s always better to avoid food shopping if you’re hungry- you’ll be more likely to buy unhealthy foods. Plan your meals in advance, make a grocery list and shop accordingly. This way you’ll always have the ingredients for healthy meals at hand and there will be enough variety to avoid boredom
Use technology- There are many smart devices that can help to make food tastier and healthier. From air fryers to popcorn makers, technology can help in preparing healthy, delicious meals.
Indulge in healthy snacking- The urge to snack between meals is commonly seen in children. Keep carrot sticks, fruits and popcorn along with lemonade ready to avoid unhealthy snacking.
Eating out- To avoid bingeing at parties and while eating out, have a light snack, like soup or a salad, before attending the event. Opt for roasted and grilled food along with healthy salads and choose fruits for dessert.
Correct storage of food is also important. It’s always advisable to refrigerate perishables like milk, eggs and freeze meats as these can otherwise transmit bacteria that cause food poisoning.

Source

https://www.webmd.com/children/kids-healthy-eating-habits

https://www.livestrong.com/article/545644-self-discipline-in-eating-and-exercising

https://www.medscape.com

Tag: healthy food

Compliance and Checklist

Exercise for Diabetic Patients