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WISH YOU A HAPPY HEART DIET

WISH YOU A HAPPY HEART DIET. DO NOT FEAR, GIVE IT A GEAR. Recent study says that India has become the capital country for the diabetics. Simultaneously contributing to Hypertension & Cardiovascular diseases.

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WISH YOU A HAPPY HEART DIET

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  1. WISH YOU A HAPPY HEART DIET

  2. DO NOT FEAR, GIVE IT A GEAR • Recent study says that India has become the capital country for the diabetics. • Simultaneously contributing to Hypertension & Cardiovascular diseases. • And since it has reached to an alarming situation, we must start thinking about our daily care for controlling these problems, and “Diet” plays a key role here.

  3. What you need to know about diabetes and diet • You may be surprised : no special foods or complicated diets are necessary. Eating right is vital if you’re trying to prevent or control diabetes. • A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices—most notably the carbohydrates you eat.

  4. Myths and facts about diabetes and diet • MYTH:You must avoid sugar at all costs.Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan or combined with exercise. • MYTH:A high-protein diet is best.Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. • MYTH: You have to cut way down on carbs.Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even. • MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.

  5. LET’S HAVE SOME SMART TIPS • Diabetes and diet tip 1: Choose high-fiber, slow-release carbs • Diabetes and diet tip 2: Be smart about sweets • Diabetes and your diet tip 3: Choose fats wisely • Diabetes and diet tip 4: Eat regularly and keep a food diary

  6. STEP : 2 • Eat at regularly set times • Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack. • Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels. • Eat regular small meals—up to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check. • Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then

  7. LET’S HAVE A LOOK AT THE FOOD GUIDE PYRAMID

  8. LIST OF FOODS WE SHOULD EAT OR AVOID CEREALS

  9. PULSES Pulses are a good source of vegetable protein and less in carbohydrate or sugar. Hence, All Pulses Are A Big Yes ( )

  10. FRUITS • WHAT FRUITS TO BE TAKEN & WHAT NOT:

  11. FOODS TO BE TAKEN IN LIMITED QUANTITY

  12. VEGETABLES • Vegetables contain a lot of fibre, water, mineral & less in sugar & carbohydrate. • Among the vegetable group, the green leafy vegetables are good for the diabetics or heart patients rather than the fluffy underground vegetables like- Potato, Yam, Corn or Peas. Here are the list of common non-starchy vegetables: Amaranth Baby Corn Broccoli Cabbage Cauliflower Carrot Cucumber Mushroom Brussels Sprout Onions Peppers Radishes Sprouts Squash Tomato Turnip

  13. WHAT ARE THE BEST CHOICES • The best choices are fresh, seasonal, green, leafy vegetables and vegetable juices without added sodium (salt/salt substitute), fat or sugar. • If using canned or frozen vegetables, look for ones that say “low sodium” or “no salt added” or “no added sugar”. • As a general rule, frozen or canned vegetables in sauces are higher in both fat & sodium. • If using canned vegetables with sodium, drain the vegetables and rinse with water, then cook the rinsed vegetables in fresh water. This will cut back on how much sodium is left on the vegetables.

  14. DAIRY Most of the people have a common idea of not having “milk or dairy products” for diabetes or heart patients. WHY NOT ?

  15. MEAT, FISH, POULTRY List Of Foods List Of Preparations

  16. FATS & OILS Here are the list to be avoided BAD FATS Though fats & oils are harmful for the diabetic patients or heart patients, a limited amount of fat is also required for normal body functioning. Therefore, a sincere selection is required to relish a healthier taste & a better health. • Oils should be rich in PUFA OR MUFA • Quantity of oil used to be restricted to 25-35 ml/day • Cholesterol rich foods or “Trans-Fats” to be avoided.

  17. SAMPLE DIET CHART TIME QUANTITY TEA TIME (4:00-4:30PM): Black Tea/Green Tea ( without sugar) 1 cup Biscuits 1 pc EVENING SNACKS (6:00-6:30 pm) (30 gms of raw weight) Muri with sprouts 1 cup Or, Vegetable Upma 1 cup Or, Vegetable Poha 1 cup …DINNER (8:30-9:00 PM) (45 gms of raw weight) Rice/Roti 1 1/2cup/3 pcs (45 gms of raw weight) Dal/Soy 1 cup Veg (Leafy) 1 cup Vegetable 1 cup Non-Veg 75 gms Salad 1 cup BED TIME: Hot Milk 1 cup A Sample Diet Chart For A Standard Indian Diabetic Male: Age: 50 yrs Height: 168 cm Weight:70 kg • TIME QUANTITY • …ON RISING(6-6:30 am): • Black Tea/Green Tea (without sugar) 1 cup • Biscuits(creamcracker/marie ) 1 no. • ...BREAKFAST(8:30-9:00 AM): • (30 gms of raw weight) • Chapathi/ Chirwa/ Upma /Bread(toast) • 2nos. / 1 cup / 1 cup / 2 pcs. • Cooked Vegetables 1 cup • Milk 1 cup • MIDMORNING(10:30-11:00 AM) • Fruit / Vegetable Soup 100 gms • Or, • Dab Water + 70 gms of any permitted fruit • LUNCH (1:30-2:00 pm) • (45 gms of raw weight) • Rice/Roti 3 cup/3 pcs • (45 gms of raw weight) • Dal/Soy 1 cup • Veg (Leafy) 1 cup • Vegetable 1 cup • Non-Veg 75 gms • Curd 1 cup • Salad 1 cup

  18. A SAMPLE PLATE PRESENTATION

  19. SUMMARY • A heart disease or a diabetic diet is a healthy diet anybody can follow. • Eat a high-fiber diet. • Avoid bad fats or bad sugars. • Eat small & frequent meals, at least 5-6 meals/day. • Keep a food diary. • Eat whole grains, whole fruit rather than refined grains or fruit juices. • Avoid junk food, processed foods, outside foods, bakery items, carbonated beverages. • Follow a regular exercise to use the calories.

  20. WISH YOU A VERY GOOD HEALTH THANK YOU

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