Healthy feeding is good for everybody; diabetic or non – diabetic. It makes you live healthy, happy and more meaningful life. It becomes more important to take in healthy food when diabetes is being treated.It entails eating the food that is good for your body and doing away with those ones that harm or do nothing good for you. Animal fat (fat gotten from animals) are known to cause harm to your body. They should be eliminated in diet, if possible.
A healthy diet (or food) is a diet that contains the combination of all food classes in their right proportion and the elimination of harmful and useless ones.
A diabetic, most especially, needs to eat good food in order to be healthy and stay alive. This is because healthy food helps to keep diabetes in check.
To help you easily get healthy diet, nutritionists have made simple rules and guidelines which you can follow when selecting your food substances. I have listed them below;
1) Know your ideal weight. Your ideal weight is the weight which you are expected to have to be healthy. It is different from your actual weight. It is derived from a standard weight chart. Tell a doctor or any healthy worker to show you a standard weight chart. use the chart to check your ideal weight. if the chart is calibrated in pounds, convert it to kilogram by roughly dividing it by 2.
2) Realize that you need to eat 25 calories for each kilogram of your body weight each day. Therefore, to get the calories of food you need each day, multiply your body weight in kg. by 25. What ever you get is the total calories of food you need each day. If you do strenuous work, increase the total by 50% to 75%. People who want to loose weight can also reduce the figure.
3) Out of this 25 calories per kilogram, your body needs one gram of protein. One gram is equivalent to 4 calories. This means that your body needs 4 calories of protein for each kilogram of body weight. So, to get the total protein your body needs, multiply your body weight by 4.
4) Also, your body needs 40% of carbohydrate from the total (25 calories) each day. 40% of 25 calories is equal to 10 calories. thus, to get the number of carbohydrate you need each day, multiply your body weight by 10.
5) The remaining calories should come from fat. this is equivalent to 11 calories. this value should also be multiplied by the body weight to get the total fat needed by your body.
In conclusion, out of the 25 calories per kg you need everyday, you need 10 calories of carbohydrate, 4 calories of protein and 11calories of fats and oil per k.g of body weight.
Also,
1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat and oil = 9 calories
A person who has 60kg weight, for example, will need 25 x 60 = 1500 calories of energy each day which is made up of 10 x 60 = 600 calories of carbohydrate. 4 x 60 = 240 calories of protein and 11 x 60 calories of fat each day.
In order to help you spice up your life with good food while Selecting varieties of food, nutritionists has worked of a formula and list to help you. This is called per serving exchanges. you can follow the link to read more about food exchanges
Recently, a more improved and easy to use nutritional guide has been developed. it is called the food pyramid guide. you can also learn more about it in my post on food guide pyramid
