Diabetes is a serious medical condition that can significantly reduce your quality of life. To lower your risk of developing the disease, you should maintain a healthy weight; this involves making sure that you are eating the right foods. Although making healthy food choices can sometimes be a challenge, especially if you have little time and are on a budget, there are some healthy food habits you can learn to reduce your risk of diabetes.
Before you go grocery shopping, consider making a list of the foods you will need to help you reach your health and weight goals and so that you will be less tempted to splurge on unhealthy foods. Foods you may want to buy include:
- Fresh vegetables and fruits whenever possible or canned versions if fresh options are not available.
- Lean meats, which can include turkey, chicken and certain cuts of beef or pork.
- Low-fat dairy products, such as skim milk or low-fat yogurt.
Avoid Certain Foods
Whether you are shopping for food to stock your pantry or going out to a restaurant to eat, there are certain foods you will want to limit or completely avoid:
- Fried foods
- Snack foods, such as soda, sweets and chips
- Sauces and dressings, which can contain various forms of sugar
Stock Up on Seafood
The food you eat can actually make you feel good by lifting your mood. Seafood is an excellent source of selenium, a mineral that can alleviate the symptoms of anxiety, depression and mental decline. Clams, lobster, oysters and other shellfish are full of selenium and can be prepared in a wide variety of healthy recipes. Other sources of selenium you can keep in mind while you shop for groceries or go out to eat include low-fat dairy, seeds, lean meat, Brazilian nuts and whole grains.
Eat the Right Way
The way you eat your food is almost as important as what you eat. For your meals, consider starting with a soup or salad that contains plenty of vegetables so that you can reduce the amount of fats and calories you may consume in later courses. You can reduce your sodium and sugar intake by rinsing canned vegetables and fruits in fresh water before eating them. Also, make sure that you have healthy snack options, such as fresh grapes or carrots, available in your kitchen.
Eat More Spinach
Like other dark green, leafy vegetables, spinach also contains substances that are natural mood boosters, such as antioxidants, magnesium and folic acid. You can eat spinach raw, blanched or stir-fried. Just make sure to have at least two cups a day to meet your daily allotment of folic acid.
At PrimeCare Urgent Care, we provide health care services for patients of all ages. Don’t hesitate to stop by our clinic for help with your chronic medical condition or acute illness.