National Day holiday is an occasion for gathering and playing, but it also comes with many meals and parties. For people with diabetes, uncontrolled eating and living can cause blood sugar to fluctuate.
1. Eat on time, get enough nutrients
Patients should maintain regular meals, not skip meals or eat too much. The diet needs to ensure enough protein, fat, carbohydrates, vitamins and minerals. The plate method can be applied: half a plate is non-carbohydrate green vegetables, one quarter is protein such as meat, fish, tofu and one quarter is carbohydrates.
You should eat vegetables first, then protein-rich foods and finally starch. Fiber helps slow down the process of glucose absorption after eating and create a feeling of fullness for a long time.
2. Increase exercise
Maintain at least 30 minutes of exercise each day with appropriate activities such as walking, cycling, swimming, or badminton. At the same time, maintain a reasonable weight to support blood sugar control.
Food choices: Limit confectionery, soft drinks, milk tea, juice, beer, alcohol, processed foods and refined starch. Sugary fruits such as durian, jackfruit, longan, custard apple and dried fruits should also be eaten in moderation.
You should prioritize green vegetables, whole grains, low-sweetened fruits, lean meat, fish, tofu and nuts.
3. Preparation
Prioritize boiled and steamed dishes; limit frying, fried, and grilling with a lot of grease. Maintain a reasonable diet and exercise to help patients stabilize blood sugar and protect their health during the holidays.
