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Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes.
Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.

IS FRUIT DANGEROUS FOR PEOPLE WITH DIABETES?

  • The American Diabetes Association (ADA) advises that any fruit is fine to eat for a person with diabetes, so long as that person is not allergic to a particular fruit.
  • A meta-analysis published in 2014 in the British Medical Journal found higher fruit intake was significantly associated with a lower risk of type 2 diabetes.
  • The preparation of fruit, however, can affect blood sugar. Fresh or frozen fruits are better than processed fruits straight from a can or jar, such as applesauce and canned fruit. Processed fruits also include dried fruit and fruit juices.
  • People with diabetes should eat processed foods sparingly or avoid them completely. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.
  • The National Institute of Diabetic and Digestive and Kidney Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices or canned fruits with added sugar.
  • Fruit blends like smoothies also have high sugar content and are more rapidly absorbed leading to higher spikes in blood sugar.

WHAT IS THE GLYCEMIC INDEX?

  • For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods is to check the glycemic index (GI).
  • GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.
  • High GI foods are absorbed faster than medium or low GI foods.
  • Glycemic load (GL) takes into account the GI of a food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.
  • People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.
  • The longer a carbohydrate-rich food is cooked, the higher the GI value. Fat, fiber content, and cooling carbohydrates after they have been transformed into resistant starches via cooking can all dramatically lower GI values.
  • We designed this pack with the suggestion of a Diet medician. We deliver a high quality fruits for our speical package customers. In this pack we will deliver perfect diabetic pack at your doorstep.
  • Source from MedicalNewsToday https://www.medicalnewstoday.com/articles/311220.php

HEALTHY DIET TIPS

There is no doubt that eating a healthy diet can be beneficial both for weight loss and for improving long-term health. However, nutrition is a tricky thing. With new diets and “salvation” foods popping up all the time, it’s hard to know what to eat, what to avoid and who to believe. When it comes to your child’s eating habits, the situation often becomes even more confusing. The good news is that what’s good for your child also is good for you. Here are some guidelines from the doctors and nutritionists to help you navigate your family’s nutritional needs.

FRUITS AND VEGGIES

Children and adults should eat between five and nine servings of fruits and vegetables each day. Not only are most fruits and vegetables low in fat and calories, but they also are full of essential vitamins and minerals, fiber and other substances that promote good health. In addition, studies have found that diets rich in fruits and vegetables may reduce the risk of certain cancers and other diseases.

HEALTHY DIETS, FEATURES OF

• High consumption of fruits & vegetables
• Low consumption of red meat & fatty foods
• Raw foods & whole grains are preferred to processed or refined foods
• Protein primarily from fish, dairy products, nuts
• Consumption of salt, pepper, sugar, coffee & other caffeinated beverages, and alcohol, is discouraged

EACH DAY, YOU AND YOUR CHILDREN SHOULD EAT:

Two to four servings of fruit
Three to five servings of vegetables
Grains
Grains such as bread, cereal and pasta account for most of the carbohydrates many people eat. Some people refer to these foods as “carbs.” These starches can be made from whole grain flours or from refined flours. Whole grain flours contain the fiber, vitamins and minerals that are lost when flour is refined. Therefore, whole grains are a better choice. The basic guideline for this group of foods is to decrease starches made from refined flour and increase those made from whole grains.

Refined Flour Starches (“White Fluffies”) — These are quickly broken down into sugar and absorbed quickly into the bloodstream, causing blood sugar levels to rise. Refined flour has had the husk, or brown part of the grain, stripped away. This leaves the flour looking white. Some examples of refined starches are white bread, white rice or pasta, cookies and other junk foods.
Whole Grains (“Brown Crunchies”) — These are absorbed more slowly into the bloodstream than refined starches. Some examples include whole grain bread, brown rice, barley and whole grain cereals. Whole wheat does not mean the same thing as whole grain. Whole grain foods have the bran surrounding the starch, which slows sugar absorption from the intestine and reduces your risk for obesity.

YOUR CHILD’S CALCIUM NEEDS VARY BASED ON AGE:

Younger children need two to three servings of calcium-rich foods a day.
Children age 9 to 18 should get three to four servings of calcium-rich foods a day.
Most adults need three servings a day to meet their calcium needs.
NOTE: Fat intake should not be limited for children under the age of 2. Whole milk is appropriate until 2 years of age. Once a child turns 2, they should switch to non-fat milk.

Things to Avoid
High-sugar and high-fat foods can lead to weight gain and health problems. Therefore, it’s best to limit foods and beverages high in sugar and fat, such as fast food, sweets, juice, chips, soda and other forms of junk food.

A note about juice: Even though some juices are made from fresh fruit, juice contains a lot of sugar and a lot of calories, and the much of the fiber is strained away. Excessive juice intake can lead to weight gain. Therefore, juice intake should be limited and should be encouraged to eat fruit rather than drink juice.

DIVIDE YOUR PLATE INTO 4 EQUAL PARTS AT EACH MEAL AND FILL IT AS FOLLOWS:

2 parts (1/2 plate) fruit, vegetables and/or a salad
1 part (1/4 plate) lean protein
1 part (1/4 plate) whole grain
Most people eat more refined starch and protein and fewer vegetables and whole grains. Since vegetables are so low in calories, filling half of your plate with vegetables helps decrease your overall calorie intake. Vegetables also have a lot of fiber, which helps you feel full. Remember that starchy vegetables like potatoes and corn are considered starches.

If you have questions about what is and is not healthy for your family, it’s best to ask a doctor or nutritionist.

UNHEALTHY HABITS

In addition to eating the right foods,people also need to learn good eating habits. Unfortunately, many people today learn unhealthy eating practices from their parents and friends. The best way to prevent children from picking up these unhealthy habits is to set a good example and avoid:

Skipping breakfast Eating a late dinner or snacking before going to sleep Eating in front of the television Eating when not hungry because of boredom or stress Ordering super-large portions at fast food restaurants

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

Source from : University of California San Francisco link: https://www.ucsfbenioffchildrens.org/education/healthy_diet_tips/

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