"Eating is so intimate. It's very sensual. When you invite someone to sit at your table and you want to cook for them, you're inviting a person into your life." Maya Angelou
Healthy eating means enjoying a variety of foods every day. Food provides the energy and essential nutrients needed for an active life. Different children need different amounts of food, depending on their age, body size and activity level.
Introduction to Healthy Eating
A healthy diet is one of the best tools for managing diabetes. A regular schedule of meals or snacks that includes the right nutrients, in the right amounts, will help keep glucose levels, blood pressure, cholesterol levels, and weight under control. But consistently eating well can be a challenge. And no single diet is right for everyone. That is why it is important to identify individual needs and preferences and plan accordingly.
Eat Healthfully and Enjoy It!
A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat-
1.Fresh fruits ― don't think just apples or bananas. All fresh fruits are great choices. Be sure to try some "exotic" fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren't in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
2.Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish - just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
3.Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy products." But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
Monitor your diet regularly - Keep a diary to track the kinds and amounts of food you eat, along with your glucose levels and weight - see how the foods in your diet influence glycemic control and weight management.
The Mediterranean Diet encourages an all-encompassing healthy lifestyle through consumption of simple, fresh foods and fitness. Based on the traditional eating habits of poor coastal regions of Southern Italy, Crete, and Greece, it includes vegetables and legumes, fresh fruit, olive oil, and moderate amounts of fish, poultry, and red wine. The diet promises healthy weight loss, along with numerous other health benefits.
What does the Healthy Heart show?
The new 'Healthy Heart' is based on a heart-healthy eating pattern, so it focuses on looking after your heart.
The visual food guide shows the balance of foods to eat, foods that can be substituted for each other within food groups, and the types of food to eat for good health.
How does this differ from the old food pyramid?
The 'Healthy Heart' shows the proportional volume of food groups, rather than servings (which the old food pyramid did). That means when you look at the food in your shopping trolley, or look at what you eat over the day, foods should be in similar proportions to the 'Healthy Heart'.
We've also turned the old pyramid on its head and put the best at the top - vegetables and fruit. They take up the biggest proportion of the 'Healthy Heart' to show we should 'eat most' of them.
You'll see that starchy vegetables like potato, kumara, corn, taro, yams, and green banana are in with other starchy foods like breads, cereals and grains. That's because in a meal, these foods can all be substituted for each other.
And finally, there's a healthy oils and nuts food group, because eating healthy types of fat is important for heart health.