Did you know that the same healthy eating tips and weight loss can also prevent prediabetes and diabetes in New Jersey? This is because healthy eating habits improve your body’s use of glucose and insulin.
Diabetes occurs when the body attacks cells in the pancreas that produce insulin, preventing insulin from transferring glucose into the cells for energy. Without insulin, sugar builds up in the blood, leaving the cells to starve and result in problems with the eyes, kidneys, heart, and nerves. Type 2 diabetes, also called non-insulin dependent diabetes, is the most common form, and it typically occurs after the age of 35. Individuals with type 2 diabetes are able to produce some insulin, but often not enough to maintain the body’s regulations. Weight gain, a sedentary lifestyle, and a family history of the disease are common risk factors.
Diabetes has a unique role in women health issues, increasing our risk of harmful conditions such as heart disease, depression, blindness, and reduced quality of life following a heart attack. While we don’t yet have a prevention strategy for type 1 diabetes, we can lower our risk of type 2 diabetes through weight loss and healthy eating.
A diabetic diet is low in saturated fat, trans fat, and salt, and you can easily adjust your food intake accordingly with the following healthy eating tips:
Reduce Your Portion Sizes
Controlling your portion intake is one of the natural weight loss remedies. To reduce your appetite before a meal, drink a glass of water about 10 minutes before you sit down to eat. Using a smaller plate helps you to monitor your portion sizes, and eating slowly gives your body time to register a full stomach before you overdo it.
Clean Up Your Cooking Style
The way you prepare your food can affect its nutritional level. Cut out unhealthy fats by using non-stick spray and low sodium broth instead of oil and butter. Season your food with a blend of spices in place of salt, and look out for foods that have added sugar. Trying foods from other countries is a great way to keep your meals fun, provide healthy weight loss, and avoid diabetes.
Don’t Buy What You Shouldn’t Eat
Oftentimes, unhealthy meals and snacking are the result of convenience since we prefer to reach for the package of cookies rather than chop vegetables for a salad. By maintaining a proper grocery list that keeps sugary and highly processed foods out of your kitchen, you’re more likely to make healthy home cooked meals.
Eat Healthy Away from Home
Creating healthy meal plans when you go out to eat can help you still enjoy whatever is on the menu. For example, you can choose a side salad instead of chips or fries and a fruit salad in place of dessert. Many restaurants serve large portion sizes, so be prepared to split your meal or bring half of it home.
Be Mindful of What You Drink
A good piece of healthing eating advice is to avoid popular but unhealthy beverages. Fruit juices, soda, milkshakes, and sports drinks can carry more sugar and fats than you realize. If you love orange juice, try peeling a fresh orange instead. Carry a quality water bottle around with you, even at home, as an easy way to drink plenty of water during the day.