Hello, my name is Diana, and I'm part of the care team here in Newthope. Welcome to the Video Guide "Eat Well to Prevent Type 2 Diabetes". Eating can help prevent or manage type 2 diabetes, and promote weight loss and energy levels. Reading food labels is also an important tool that helps you make better choices of food and create healthier food.
Your Inspirator will review the information from this video during your next call, so be sure to have questions from today's video guide, be sure to save them so that you can discuss them with Inspirator.
Calories should be eaten daily to maintain the energy we need to live our lives, but what makes up these calories is key to good nutrition. Calories consist of macroelements and ensuring that each meal contains the best of the three macronutrients such as: carbohydrates, proteins and fats that can improve mood, energy levels, feel complete and reduce appetite.
(See Slide 2: Green light, Yellow light, Red light)
To create a balanced diet, you should start with healthy ingredients. We divided your most common ingredients into 3 categories: green, yellow and red light foods. In a perfect world we would choose all our ingredients from the list of green light.
Foods in this category consist of the weakest protein, the healthiest fats, and the lowest sugar carbohydrates. You will notice that this is where most of your vegetables and fruits fall off. Try to include at least one of them as a green light.
Foods in the yellow light category are still good, but do not try to eat them at any meal. The protein is slightly higher in fat and carbohydrates are slightly higher in sugar, but they are still whole foods that our body knows how to process.
Now for foods with red light. These are foods we love to eat the most, but we really need to be careful. Many of these proteins are fried or highly processed, not to mention the poor quality of the fat. Unlike green light carbohydrates, you will notice that fiber and nutrients have been purified from these red carbohydrates, which leads to increased blood sugar.
Not sure what a fiber is? This is a type of carbohydrate that passes through our bodies without being digested. It abrogates the carbohydrates and adds a loose state that helps in the fullness and movement of the intestines.
To create perfect nutrition, the most important thing you want to keep in mind is "balance." There are two ways to properly balance the food.
# 1: The first one has a balance of all 3 macronutrients. By including protein, carbohydrates and fats at each meal, you will avoid getting your blood sugar and spikes dipped. This will improve your digestion, satisfy you and prevent eating.
(See Slide 3: More than green light, yellow light, red light)
# 2 In the second place, we mentioned that in a perfect world all foods will come from the list of green lights. Unfortunately, we do not live in a perfect world and we know there will be times when we eat red or yellow light foods. So just because the whole meal is not perfect does not mean that the portion of the food can not be nutritious. When selecting a red light food, try pairing it with at least one food item with macro elements from the list of green lights.
If you choose from the red light list, pay particular attention to the portions. Many of these foods are rich in sugar and fat. The reason we want to avoid eating foods high in sugar and bad fats is that it can lead to weight gain, type 2 diabetes, high blood pressure and high cholesterol.
Now I know what you need to think: I have to restrict myself from eating a lot of my food. This is one of the many ways in which Inspirator can help you personalize your experience. Feel free to ask for recipes and healthy alternatives to your favorite dishes.
So let's take a look at what we just talked about with an example.
(See Slide 4: Create the Perfect Food)
One way to create the perfect dish is to use the plate method. If you imagine a plate, you want to have ½ of her full-bodied veggies (which is about 1 cup), pair them with protein, such as fish, chicken or beans, which should be taken from the plate and the rest should be either starch vegetables or whole grain. For flavoring, instead of using butter, cream or sweet sauces, use herbs, spices and lemon to make things delicious.