Superfoods — mostly plant-based but also some fish and dairy — are nutritionally dense and are therefore good for our health. Blueberries, salmon, kale and acai are just a few examples of foods that have garnered the "superfood" label.
Superfoods have extra-large doses of vitamins and minerals that can help us ward off diseases and live a longer, healthier life. Some of the nutrients that certain super foods contain include antioxidants, thought to ward off cancers; healthy fats thought to prevent heart disease; fibre thought to prevent diabetes and digestive problems; or phytochemicals, the chemicals in plants responsible for deep colours and smells, which can have numerous health benefits.
I believe every naturally occurring food is a super food. Consuming foods that are packed with nutrients is certainly a good idea. More than a super food I believe in a super diet. So, add the pink of health to your diet by adding some of these colourful super foods in your daily diet.
Red and purple: Add berries on your pancakes instead of bananas and mangoes. Blueberries often top many lists of superfoods because they are rich in vitamins, soluble fibre and phyto-chemicals. But the same nutrients found in blueberries are also found in many other kinds of berries, including strawberries and cranberries. Add purple cabbage, beetroot, dark purple and red carrots in your salads. Prefer tomato (arabiata sauce) over alfredo (white cheese sauce) for your pasta. Salmon also can be included 2 times per week as it is one the best sources for omega-3 fatty acids, which are thought to lower the risk of heart disease and stroke.
Dark greens: Add broccoli / cabbage/ dark green leafy vegetables like spinach, kale, amaranth leaves, collards, mustards or basil leaves to your soups and salads. These vegetables are loaded with vitamins A, C and K, as well as fiber, calcium and other minerals.
Yellow and orange: Have a corn on cob for a snack; add pumpkin or squash to thicken your gravies and chicken casserole. Choose sweet potatoes over potatoes. Having baked sweet potato fingers as a side dish not only they are also naturally sweet and don't require added butter, cream or salt typically to potato sides.
Beans and whole grains are standard additions to the superfood lists. Beans are a source of low-fat protein. Beans contain insoluble fibre, which lowers cholesterol; soluble fibre, which provides a longer feeling of fullness; and loads of vitamins and trace minerals largely absent in the typical diet.
Nuts and seeds contain high levels of minerals and healthy fats. Although these are common additives on superfood lists, the downside is that they are high in calories. Portion control is key. Add 6 pcs of almond or 1 walnut or 1 teaspoon of flax seeds to your bowl of cereal in breakfast can load your meal with good nutrients.
Dark chocolates can replace your calories laden dessert everyday and bring whole lot of health benefits from helping you manage stress to being beneficial for your skin and heart. For the same reasons you can consider adding green tea, natural yogurt and olives can be added in various ways to your daily diet.
Try and have all seasonal fruits and vegetables locally available as they are packed with the maximum natural goodness, rather than having a bowl of exotic fruits like kiwi or few berries coming out of deep freezers and sold at fancy super markets.
Eat natural, Stay Super!
A lot of parents who come to me for advice are concerned about their teenagers not eating right. Teenagers on the other hand are worried more about their ‘Body Image’ and ‘looking good’ and are now seeking help to achieve these goals which more often than not mean not eating enough or eating unhealthy.
A majority of teenage girls that come to me for diet counselling do so in order to become skinny and popular rather than finding out ways to eat healthy. This is a dangerous trend often with long term consequences.
A teenager’s body goes through many physical changes that need to be supported by a healthy, balanced diet, enabling environment and support. Teens like to feel like adults when it comes to lifestyle choices. This is exactly what is needed and parents need to make their teenage kids a part of the decision making process. Rather than adopting a paternalistic attitude, educating them with the right knowledge on diet, helps shape appropriate decision making.
Why I can’t go to school without breakfast?
Breakfast is the most important meal of the day, which keeps your weight right and gives you immunity so don’t have to skip any of the fun parties. Also it will make you smarter in the class.
Take your teenager along with you for grocery shopping. Make them choose smart by enhancing their knowledge on how to interpret / read food labels. Cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes and chocolate could be a good start.
Teenagers must have their 5-a-Day vegetables and fruits. Involve them in the kitchen while cooking or preparing family meals. Let them try a couple of family recipes their way and guide them on how they can still retain nutrition.
Teenagers must also consume at least 2 glasses of milk or yogurt or plain curd and incorporate other calcium rich sources like whole grains and pulses, dark green leafy vegetables etc. So next time opt for spinach pesto or basil pesto to your pasta instead of cheese sauce.
Pack your bag: Between school, homework, sports, after-school activities and hanging out with friends, it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger and fries, potato chips, or candy. But it is possible to treat yourself to a healthy snack. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going. Take charge in packing your own lunch to school. A sandwich from the school canteen is usually laden with unnecessary empty calories and mayonnaise or cheese. Make a sandwich with whole wheat bread and vegetables, low fat chicken or turkey slices etc. Pass on the fries. If the portion is too big have half and save half for later.
Make sure your snacks are in healthy portions. Eating healthy doesn’t mean that you can never have a cookie again, but you’ll have to control the number of cookies you eat. Try grabbing a piece of fruit and one cookie for a snack instead of sitting down with the whole bag of cookies.
Don’t snack in front of the TV or computer. Most people who eat in front of the TV eat too much because they’re paying attention to what’s happening on screen and not to what they’re eating. If you’re going to snack while watching TV or being on the computer, put the amount you want to eat in a bowl - don’t bring the whole bag to the couch.
Kick out the junk food – choose a healthier option instead! Here are some ideas to try:
Being healthy and having enough energy throughout the day is more important than what you weigh. It’s easy to make healthy choices when eating out with friends too.
Most fast food restaurants now offer healthier options, like salads, baked potatoes, fruit, or low-fat milk instead of soda. As you become more familiar with the food nutrition labels, you can look at other contents, too.
Start a trend in school of packed lunches or eating healthy at the cafeteria while also having something to show for it by being active throughout the day and saving up for an awesome new iPhone that you’ve been begging your parents to get you.
Be unique! Stay cool!
With the mercury rising and summer arriving in some parts of the world more time is now being spent in outdoor activities. At this time it is not uncommon to neglect increased fluid requirements.
People with diabetes need to be extra careful when it comes to replenishing their fluids. If blood glucose levels are higher than they should be for prolonged periods of time, the kidneys attempt to remove some of the excess glucose in the urine. The body loses increased amounts of water resulting in Increased thirst.
The amount of water one needs to drink depends on weight, body composition, food intake and activity levels. The average adult man needs about 3 litres and woman about 2.2 to 2.5 litres. It’s always best to listen to one’s body signals as our brains are highly tuned to our needs. Thirst or fatigue maybe signs of mild dehydration. Yellow or orange coloured urine is another sign. If lounging near the pool or working outdoors, it is prudent to carry a water bottle and keep sipping. Thirst is often mistaken by people for hunger. A good way to avoid eating when you actually need water is to drink when feeling cravings. They usually go away if one has eaten in the preceding 2 hours.
About 20% of fluid is ingested with food. Fruits and veggies typically have high water content. Exercising or sweating during the day, may need replacement with at least an additional 1-3 cups of water.
Useful tips to remain hydrated:
So, what’s your favourite way to stay hydrated and energised?
Leave a comment.
The season for renewing one’s faith through penance and fasting is upon us and this is usually the time when people with diabetes face difficulties to be true to their faith whilst trying to make the best choices in managing their disease. However, it is possible that one can still participate and respect one’s beliefs by making smart choices and sticking to a plan.
Fasting is an integral part of culture and tradition. It connotes willing abstinence from eating certain or any kind of food, drink or both. The period of fasting also varies i.e. it could be partial or prolonged for 24 hours. People of certain faiths are known to fast for weeks or months at a stretch. Another type of fasting is when only fruits are eaten and all cereals and pulses are avoided. An old tradition, which is also gaining popularity largely with millennials, is fasting purely to improve health by detoxifying the body for a period of 24 to 72 hrs. Though people may fast for varied reasons, the most prevalent are still for religious and spiritual reasons.
So, would you like to make sure you enjoy this season with no adverse effects?
To begin it may be prudent to undergo a medical assessment with your healthcare professional and follow through on it. This is especially important if you are planning to fast for more than 3 days at a stretch. This will assess your general well-being, blood sugar control and optimise your medication.
Certain anti-diabetes drugs may increase your risk of low blood sugar (hypoglycaemia) while fasting. Therefore, your treatment regimen may need to be optimised during this period.
More frequent monitoring of blood sugar levels is essential to know how your body is responding to the absence of major reduction in essential nutrient intake.
The ground rules during fasting are basically the same as during regular eating days: eat small and frequent meals (when breaking fast); avoid fatty fried food items; fruits and nuts make a healthy snack. Opt for low fat milk based sweets (like kheer etc) instead of deep fried and fat laden ones ( like halwas / puddings etc.) Even if you are fasting, stay away from juices and fizzy drinks and limit tea and coffee intake to no more than 2-3 cups/day. Keep yourself well hydrated if your fast allows you or make sure to rehydrate your body well as soon as you break.
Try to maintain your usual physical activities when fasting. Light-to-moderate exercise is safe to undertake; however, it is best to avoid rigorous exercise. So stick to your routine.
Whilst fasting, end it and seek immediate medical help, if you experience the following:
Low blood sugar (hypoglycaemia) – blood sugar less than 60 mg/dl (3.3 mmol/l); or blood sugar less than 70 mg/dl in the first few hours after the start of fasting
High blood sugar (hyperglycaemia) – blood sugar higher than 300 mg/dl (16.7 mmol/l)
Headache or dizziness etc.
Keep your family, friends and colleagues in the loop and inform them that you are fasting.
Take charge of your health and help yourself respect your beliefs.