Reduce the risk factors starting with Nutrition

Reduce the risk factors starting with Nutrition

We all know that a good diet is the best recipe for a healthy lifestyle, but nowadays we’re more confused than ever about what we eat. How many times have you been told that a good diet is one in which you stop eating, or skip dinner or breakfast, or take out all fats… but do you really know what a good diet is?

Good nutrition involves balance and moderation. Hippocrates, the father of medicine, said 2500 years ago that “we have to treat food with the same respect as any medicine.”

It’s time for you to start taking responsibility for your own health; only you can feed yourself, exercise and practice stress reduction.

Let’s start calling it a meal plan, instead of a diet, because a diet, besides from being scary, involves restrictions. A meal plan is a way of eating in a balanced, complete, healthy, varied and rich manner that will last a lifetime. All family members can follow it: it’s about knowing food, learning how to make better choices and organize our own meal plan.

So we don’t get confused with the different food groups; food can be simply categorized as carbohydrates, proteins and fats. Learning to distinguish them to make better choices, is essential in life.

Carbohydrates include:

  • Fruits
  • Grains and starches (pasta, breads, bagels, potatoes, cereal, rice)
  • Beans (also lentils and broad beans)
  • Milk and yogurt (non-derivative)

Proteins include:

  • Red meat
  • Chicken
  • Cheese
  • Fish
  • Egg
  • Turkey
  • Soy Protein

And fats include:

  • Oils
  • Avocado
  • Seeds: groundnuts (peanuts), walnuts, almonds, pistachios, etc.
  • Butter, margarine
  • Cream
  • Bacon, sausage

Let’s do it…

Sit quietly wherever you want, REFLECT on a goal you want to achieve, follow these steps from the following table:

Current BehaviorDo I need to change?Goal (Objectives and times) Actions to achieve it
Water consumption
Physical Activity
(Complete by answering the questions below)
  1. Keep a record or report of what you consume in three days.
  2. Identify carbohydrates, proteins and fats consumed each time you sit down to eat.
  3. Which of the three (carbohydrates, proteins and fats) do you consume most frequently?

After 6 months of following these exercises and your individual action plan, check your risk factors again, the more you leave behind the better! Because that means you’ll be decreasing your chances of getting Diabetes. You can also follow the nutrition recommendations of Diabetes Up to Date.

Remember that it’s very important to see your doctor, nutritionist and/or Diabetes educator, to help you establish an ideal plan for you.

Lic. Rosa Elena Yáñez García.
Dietitian and Certified Diabetes Educator
Mexico / Spain

More about …
Nutrition and Prevention in Type 2 Diabetes in Adults