Obesity is on the rise! Due to this, many people are looking for natural ways to make their diet more healthy while preventing future complications of obesity.
As more adults in the Western hemisphere become obese, the chance of developing high blood sugar levels and type II diabetes are increasing as well. Following these steps will give you some excellent guidelines to follow to control high blood sugar levels. The steps will allow you to actually prevent high blood sugar if they are followed directly.
Do your research! Find out which food will when incorporated in your diet help to reduce your blood sugar. These types of foods have been shown in studies to help to reduce the chance of high blood pressure, heart disease and also help you to lose weight.
Grab a notebook and a pen and write down the foods that are listed below. Note the nutritional values of each food. Next take a firm inventory of your diet for three days. Once this is done do a thorough evaluation of the servings of foods that you are consuming and what value they are to your daily diet. Ask yourself these questions: Am I getting the necessary amount of vitamins and nutrients in my diet? Am I eating enough fruits and vegetables, or is my diet really high in processed foods, fats and starches? If the latter is true then its time to take stock of your diet and make some easy but very effective changes to improve your health!
Write down the lists of foods below and write out a new diet for yourself which includes 4-5 servings of vegetables and 2-3 servings of fruits per day. Write out a diet plan for the next 3-5 days and stick with it! Go to the market and purchase the foods that you will need to eat on your diet. Inventory your pantry and throw away foods that give you little nutrition but add high amounts of fats, starches, and calories to your diet.
Construct your diet with a good variety of the foods listed below. This keeps you from getting bored of eating the same things and allows a good variety of vitamins and minerals to your daily diet.
- Vitamin C and Antioxidants: All citrus fruits, melons, cherries, cabbage, spinach, broccoli, tomatoes, cucumbers, lettuce, romaine,Vitamin C boosts the immune system and helps iron absorption in the blood
2.Beta-Carotene(antioxidant): Tomatoes, broccoli, apricots, melons, oranges, cabbage, spinach, carrots Beta Carotene reduces the chances of cancer and heart disease
- Vitamin E: Found in most dark green leafy vegetables
High fiber diets help to reduce the chance of colon cancer
A sample diet is prepared for you in order to help you get a sense of what you need to include in your diet. This diet is high in vitamins and minerals while being low in fat and starches which will help you to improve all of the health conditions which have been discussed previously
Veggie Omelet- (1 egg, tomatoes, green peppers, mushrooms) Cook with Pam or low fat spray Sliced Tomatoes 1 slice whole wheat toast 1 glass orange juice Tea or Coffee
Grilled chicken wrap- (Chopped white chicken, lettuce, tomatoes, low fat low calorie ranch dressing, wrapped in a warm whole wheat tortilla) 1 apple sliced Tea or Water
Bowl of berries or Cantelope
Broiled Fish, Chicken, or Turkey (white meat) Green Beans Broccoli, carrot, cauliflower medley with low fat cheese sauce 1 dinner roll Tea, Coffee or Water to Drink
Late Night Snack
Bowl of Fruit or Small Tossed Salad with low fat, low calorie dressing
Remove any foods that you should not have from the cabinets, pantry, and refrigerator. This will help you to stick to the diet hat you have made out instead of wanting things just because you know they are within reach. Plan to start exercising at least 10 minutes per day to start. A brisk walk will suffice. Exercise does not have to be difficult or very taxing. The best motto is to keep it simple and easy to follow!
If you have diabetes or any type of chronic illness please consult with a physician or medical professional before starting any type of new diet.