Making changes in the way you eat can be difficult. Learn about small steps for healthy eating to help you manage your weight.

For more information, visit https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

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Transcript:

For people living with diabetes and for those trying to prevent Type 2 Diabetes healthy eating is important for controlling blood sugar, blood pressure, and cholesterol. It’s also really critical for losing and maintaining a healthy weight.

When you have diabetes, your family members can eat the same food that you’re eating and benefit from it because they are at higher risk for developing Type 2 Diabetes themselves.

Maintaining a healthy weight for a person living with diabetes is critical to manage blood sugar, blood pressure, cholesterol, and to prevent complications such as heart disease and stroke. A target blood sugar range for a person living with diabetes would be 70 to 130 before meals and 180 two hours after a meal.

But the best thing is to check with your healthcare team about a target range that’s good for
you. For a person who is trying to control their blood sugars, carbohydrates that they eat have the biggest impact on the blood sugar. So knowing how many carbs you’re eating helps you keep your blood sugar in a good range. Carbohydrates are found in fruits, vegetables, grains, dairy products — more places than you expect. A dietician can really help you count carbohydrates and find the foods that contain them.

Since so many foods contain carbohydrates and you’re trying to get the number down to a level that helps your blood sugar, a dietician will help you balance all of that.

Eating a healthier diet actually makes you feel much better in addition to having better blood sugars. For a person living with diabetes or trying to prevent diabetes and maintain a healthy
weight, these foods can really help: lean sources of protein like chicken or fish; whole grain foods — crackers, cereal; vegetables, especially those that grow above the ground and the kind you put in
salads; eating whole fruits in place of drinking juices and using low-fat and non-fat dairy products like milk and yogurt.

If making big changes in the way you eat seems overwhelming, think about small steps and try to find a quick win.

One thing you can do to help you control your portions is you eat using a nine-inch plate. If you divide that plate in half and fill it with vegetables and fruits that leaves you room on the other half for a quarter of the plate to be meat, probably about the size of a deck of cards or three ounces and a quarter of the plate to be starch, grains, or potatoes or bread. Try to eat your meals and snacks at the same time each day and that way you won’t get too hungry at any one time which could lead to overeating.

Take time when you’re eating. Chew your food slowly and enjoy it. Give your brain a chance to know that your stomach is full.

When it comes to seasoning your food use herbs and spices. Leave the salt and butter on the side.

Make a list when you go shopping and stick with it. Don’t go shopping when you’re hungry because
that can lead you to some poor choices. Bring your lunch to work instead of eating out. This will help you control your portions and avoid overeating like you would in a restaurant.

When you’re cooking at home, wrap up and put away your leftovers promptly. This way you won’t be tempted to go back for seconds. And think about stir-fries; they’re a great way for you to boost your vegetables and cut back on meat, plus they actually make very good leftovers.

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People fall off-track all the time when they try and eat a healthier diet. It’s normal. Don’t get upset about it. Just try to get back on-track soon after you fall off so you don’t get totally derailed.

It’s normal to get discouraged periodically. Think about talking to a dietician. They can help you tailor these diet recommendations to fit your needs and come up with a plan that’s easier for you to follow. For a person living with diabetes there are no special foods you need to buy.

There are no foods you need to avoid entirely. With portion control and meal planning, even
with diabetes, you can really enjoy eating.

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Home Remedies to control Diabetes-Natural Home remedies for Diabetes By Healthy Food Kitchen
This video explains How to lower blood sugar levels , a natural cure for diabetes . Home remedies to control diabetes in Tamil.
Few simple home remedies to control diabetes.
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Darya discusses how psychology impacts our ability to create healthy eating habits. Darya is a neuroscientist, author and popular blogger who has trained her sights and talents on solving the age-old problem of eating healthy and losing weight.

Her holistic approach to food and health is a breath of fresh air compared to the stuffy supermarket shelves of diet shakes and appetite suppressants.

After receiving her BA in Molecular and Cell Biology from UC Berkeley, Darya received her PhD from UC San Francisco and writes about food, health and weight loss. Her website ‘Summer Tomato’ was one of TIME’s top 50 websites in 2011 and if social media is any indicator, her message that “life should be awesome” is reaching far and wide.

Darya describes herself as a “foodist”, which is a term for someone who has abandoned dieting to enjoy life using real food and also the name of her book – Foodist: Using Real Food and Real Science to Lose Weight Without Dieting.

Interpretation for TEDxSalem VI (2019) was provided by student interns through a collaboration between Western Oregon University, TEDxSalem, and the Deaf and interpreting communities of Oregon. The volunteer student interpreters were supported by volunteer, certified interpreters in order to minimize potential errors. Your support of these pre-professional interpreters’ growing skills is appreciated. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx
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Discover 5 REAL ways to lose weight without “dieting.” If you’re looking for a way to achieve your weight loss goals fast with no diet, no working out at the gym, and no cardio exercises believe it or not it’s possible by living a healthy lifestyle. Many men and women all around the world and throughout history have maintained a healthy body fat without dieting.

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Focusing on nourishing 2:11
Sticking to the most filling foods 4:07
Reset your natural fat burning hormones 4:57
Perfect Meal Frequency 5:45
Drink Water 7:01
Healthy food in plain sight 7:54

Everywhere you look it seems like the only solution for losing weight is by dieting. But most diet plans are restrictive boring and Incredibly difficult to sustain over time. Could there actually be another way other than tracking your calories and macros or avoiding carbs, or eating unsatisfying tasteless boring Bland Foods in amounts that never truly leave you feeling full and satisfied. Most other trainers in gym owners would say yes you absolutely need to hop on a structured diet plan to lose weight but I say no. And don’t just take my word for it use your own reasoning to see that dieting has only been around for less than 200 years and only became popular in the mid-1800s with one of the first well-known diet plans known as the Banting diet which was essentially one of the first low-carb diets. Since then the diet industry has exploded there are now hundreds if not thousands of different diet plans for you to choose from as well as billions of dollars in the dieting industry. however since the 1800s obesity has grown just as much as the diet industry has. What I’m saying is that before the concept of dieting even existed there were exponentially more people that were in shape maintaining a healthy weight their whole lives. In fact the rise in the diet industry almost matches the rise in obesity rates. This simple fact proves that dieting in it’s restrictive overstructured form is not necessary to maintain a healthy weight nor is it necessary to get to a healthy weight. Does this doesn’t mean that we can just ignore diet altogether? No, Because theres no denying that what you eat and how much you eat are probably the most important factors that contribute to how much you weigh and what your body composition is. Since your diet is one of the most important factors I’m not going to give you cheap little tricks that simply won’t work like using a body wrap drinking lemon water or eating your meals slower. Instead in today’s video I want to teach you how you can lose weight and have a proper diet.. without dieting. And you can be sure that these simple changes I’m about to share although they may not be as attractive as the idea of a magic pill, unlike magic pills they do actually work. The first way is one of the most powerful ways to maintain a healthy weight long-term and that’s by not focusing on dieting and instead focusing on nourishing. Diets usually call for you to take something away or to restrict. On the other hand eating to nourish your body involves taking steps to give and add to your diet. Restrictions lead to cravings for exactly what it is that you’re restricting. Having a proper diet without actually dieting involves eliminating all restrictions and instead of restricting you should be prioritizing. Ice cream should not be a high priority when trying to nourish the body, instead single ingredient natural sources of carbs proteins and fats should be your main priority. Foods that grow from the ground and come from the earth. Single ingredient foods are naturally filling, naturally high in volume while being low in calories, and they’re easier for your body to break down and use. This is why being overweight was very uncommon before processed food became available. This man made food which is now everywhere all around us is stripped of most of it’s nutrients and those nutrients are replaced with additives and flavor enhancers. Consistently eating this food degrades the natural balance between our appetite, our fullness, our hormones, and the amount of total calories we eat as well as how well our body can use the types of calories we eat. Do not restrict yourself from eating these tasty foods, but only allow yourself to eat these foods after you’ve satisfied your hunger with natural single ingredient foods. This means that every meal of yours should be loaded with healthy single ingredient foods that you can find in the outside aisles of your grocery store. These foods will eliminate your hunger, reset your taste buds, and significantly lower your desire for the processed foods that lead to weight gain.

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Raising awareness about raising blood sugar. Diet concerns are one of the first topics a diabetes educator will address.

“Look at how many foods we have you know, look down the aisles at the grocery store. It’s overwhelming the number of food items,” says Sharon Tilbe, a certified diabetes coordinator with Lee Memorial Health System.

To help patients with diabetes make good choices, Lee Heal Solutions offers medical nutrition therapy. It consists of one-on-one time with a dietician.

“We teach a little bit of carbohydrate counting whether its real specific carbohydrate counting or generalities of carbohydrate counting. Making sure that people get adequate whole grains, adequate fruit and dairy in their diet, but not too much to raise their blood sugar,” says Sharon.

Common everyday foods, even ones we don’t suspect, can cause a jump in blood sugar.

“Fruit as an example, would be considered a carbohydrate or a high carbohydrate food in that it has a lot of natural sugar. Milk we don’t think of milk as being a sugar food but of course milk has lactose, which will of course turn into blood glucose. Grains, most people understand that if we eat too much pasta too much rice the blood sugar goes up,” says Sharon.

All things in moderation is a good rule of thumb, a controlling diet can make an absolute difference in managing diabetes.

“Just before you came I took my blood sugar and it was 92, so below 100 is average for regular people,” says George Pickel.

George worked with a diabetes educator to turn his diet around and with it the course of his disease.

“Most people, diets are started and when the goal is achieved people stop the diet. They better realize that eating is a lifelong process,” says George.

It’s a healthy perspective, looking at diabetes as a lifelong journey.

View More Health Matters video segments at leememorial.org/healthmatters/

Lee Memorial Health System in Fort Myers, FL is the largest network of medical care facilities in Southwest Florida and is highly respected for its expertise, innovation and quality of care. For nearly a century, we’ve been providing our community with everything from primary care treatment to highly specialized care services and robotic assisted surgeries.

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