What to eat if I have Diabetes? - SingHealth Polyclinics

Summary

In this video, Dr. Ian Poon, a senior family physician from SingHealth Polyclinics, explains how to choose food wisely for better health. He emphasizes the importance of a balanced diet and regular exercise in preventing diseases like diabetes, high blood pressure, and obesity. Dr. Poon introduces the food pyramid, guiding viewers on how to incorporate rice, fruits, vegetables, lean meats, and healthy fats into their diet. He also suggests healthier alternatives and the importance of mindful eating, such as stopping when full and limiting intake of processed foods high in sugar, salt, and fats.

Takeaways

• 😀 A healthy and balanced diet, combined with regular exercise, helps lower the risk of diseases like diabetes, high blood pressure, and high cholesterol.
• 😀 The food pyramid is a useful guide for planning balanced meals, dividing food into four main groups: rice and alternatives, fruits and vegetables, meats and alternatives, and fats, oils, sugars, and salts.
• 😀 Foods at the bottom of the pyramid, like rice, noodles, pasta, and bread, should be consumed in larger portions compared to those at the top.
• 😀 Whole grain alternatives like wholemeal bread, brown rice, and oats are healthier choices due to higher fiber, vitamins, and minerals.
• 😀 Eating two servings of fruits and vegetables daily is essential. Examples of one serving of fruit include one small apple or 10 grapes, while a serving of vegetables could be 3/4 cup of uncooked vegetables.
• 😀 A variety of colorful fruits and vegetables provides maximum health benefits.
• 😀 Lean meats like chicken and fish are healthier than red meats like beef and mutton. Limit intake to 2-3 servings a day.
• 😀 Low-fat options, such as low-fat milk, cheese, and skinless meats, are better for bone health and overall well-being.
• 😀 Limit the consumption of eggs, especially the yolk, which is high in cholesterol. Organ meats like liver and intestines are also high in cholesterol.
• 😀 Fats, oils, sugars, and salt should be consumed in small amounts. Opt for healthier alternatives such as olive oil, low-fat milk, and unsweetened drinks.
• 😀 Avoid foods high in sugar, like soft drinks, energy drinks, and ice cream. Choose healthier options like plain water, herbal teas, or zero-sugar drinks.
• 😀 Avoid foods with high salt content, such as potato chips, instant noodles, and canned foods. Opt for fresh foods and limit added sauces or gravies.

Q & A

How can food affect your health?

Food plays a critical role in determining your health. A healthy and well-balanced diet, along with regular exercise, can help lower the risk of diseases such as diabetes, high blood pressure, high cholesterol, and obesity.

What is the food pyramid, and how can it help in meal planning?

The food pyramid is a useful guide for planning a balanced meal. It divides food into four groups: rice and alternatives, fruits and vegetables, meats and alternatives, and fats, oils, sugars, and salts. The pyramid helps to understand portion sizes and which foods should be consumed in larger or smaller quantities for a balanced diet.

What foods are at the bottom of the food pyramid, and why are they important?

At the bottom of the pyramid is rice and alternatives, such as rice, noodles, pasta, bread, and potatoes. These foods provide the body with essential energy needed throughout the day, with whole grain options offering added fiber, vitamins, and minerals.

How much fruits and vegetables should we consume daily?

You should aim to have at least two servings of fruits and vegetables every day. One serving of fruit can be a small apple, banana, or a handful of grapes, while one serving of vegetables can be a quarter plate of cooked vegetables or three-quarters of a cup of uncooked leafy vegetables.

What are the benefits of eating a variety of colored fruits and vegetables?

Eating a variety of colorful fruits and vegetables ensures that you get a wide range of vitamins, minerals, and antioxidants, maximizing the health benefits and supporting various body functions.

How should meats and alternatives be included in a healthy diet?

Meats and alternatives should be consumed in smaller amounts than rice, vegetables, and fruits. Lean meats like chicken and fish are healthier choices, and it's recommended to have 2-3 servings a day. It's also important to choose low-fat options like low-fat milk and cheese for added calcium.

What is the recommended limit for consuming eggs and organ meats?

It is advisable to limit egg consumption to 3-4 eggs a week, as egg yolks are high in cholesterol. Organ meats like liver and intestines should also be eaten sparingly due to their high cholesterol content.

Why should fats, oils, sugars, and salt be limited in a diet?

Fats, oils, sugars, and salt should be consumed in small quantities because they contribute to unhealthy weight gain, high cholesterol levels, and an increased risk of chronic diseases like heart disease and diabetes. Healthy alternatives, such as olive oil, low-fat milk, and less processed foods, should be chosen.

What are some examples of foods high in fats, oils, and sugars that should be limited?

Foods high in fats and oils include butter, full-cream milk, deep-fried foods like fried chicken or fries, and roti prata. Foods high in sugar include soft drinks, energy drinks, sweetened coffee or tea, cakes, and ice cream. These should be limited in your diet.

How can one make healthier choices when eating at a hawker center?

When eating at a hawker center, ask for less oil, salt, or gravy in your dishes. You can also avoid finishing your gravy or soup, which tends to be high in fats and sodium. Choosing steamed or baked options is a healthier alternative.