Read My Practical Diet's healthy snacking ideas during Covid-19 quarantine.
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BLOOD SUGARS AT TARGET & LOSE WEIGHT
Eat A Balanced Diet

Eat nutrient-rich home-cooked meals, instead of ordering out. Your ideal meal should consist of whole foods, fruits and vegetables and healthy fats such as nuts and seeds.

Check out our Diet Programs for Weight Management & Healthy Living by clicking here.

Follow balanced plate method as per Canada Food Guide with ½ of the plate consisting of salad and non-starchy vegetables, 1/4th plate consisting of protein (beans, lentils, soy, tofu, occasionally chicken & fish) and 1/4th plate consisting of starch (preferably whole grains and whole grain containing bread, roti, rice, quinoa etc).

For time saving kitchen tips, please read article by our registered dietitian Time Saving Kitchen Tips

Follow the 4-Hour Rule

Try Modified intermittent fasting as follows – Eat three small meals in the day with 4-5-hour intervals between each meal. For Example, eat at 10 AM, 2 PM and 7 PM. This approach discourages snacking in between meals as Frequent snacking may cause blood sugar fluctuations.

You should keep hydrated with water, or warm water and occasional non-caffeinated herbal tea or black coffee. This recommendation may need to be modified based on your medications, blood sugar levels and whether or not you are on insulin.

Regular Physical Activity

Indulging in 30 to 60 minutes of moderate to vigorous activity will keep your heart and lungs healthy. Exercising drives excess blood sugar from your blood into your muscles. This will significantly reduce fluctuations in blood sugars and keep them at target levels. If your body doesn’t allow you moderate exercising, try to move your body for at least 10 to 15 minutes twice a day with light activity.

“Binge” on Sleep

In a survey, 20% of Americans (approximately ~ 70 million people) reported getting inadequate sleep, i.e. less than six hours per day. Reduced sleep increases blood sugars in diabetics. Therefore, people with diabetes should sleep for at least 7 to 8 hours per day for better blood sugar readings. So, sleep well and literally “Dream” your way to good health!

At My Practical Diet, we aim to give our patients optimum individualized health guidance, and not just a DIET CHART. We are a group of doctors and a registered dietitian known to make healthy eating FUN and easy to incorporate in your current lifestyle. Online consultation is also available. Please visit our website https://mypracticaldiet.com to learn more and book a FREE online or in-person information session.

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