A short guide to healthy eating and active living
IDF Europe talked to Douglas Twenefour, Clinical Advisor at Diabetes UK, to find out what are the key steps to adopt a healthy diet and an active lifestyle. Here is what Douglas shared with us:
"Being overweight, and particularly having a large waist, increases the risk of developing Type 2 diabetes, so it’s extremely important to keep to a healthy weight , through maintaining a healthy balanced diet and being physically active. In fact, up to 80 per cent of cases of Type 2 diabetes can be prevented through lifestyle changes.
If you are diagnosed with Type 1 or Type 2 diabetes, you should be able to continue enjoying a wide variety of foods as part of a healthy diet. At first, managing the condition can appear a challenge but the food choices you make and your eating habits are important in helping you to manage your diabetes and long-term health.
Our top tips for eating well include: eat regular meals and avoid skipping meals, include better choices of starchy carbohydrates in your diet like basmati rice, grainy bread but be mindful of the portion sizes. You should also cut down on the fat you eat, cut down on salt, eat more fruit and vegetables. Finally, you should limit sugar and sugary foods, drink alcohol in moderation and avoid the use diabetic foods or drinks.
We also recommend that everyone with diabetes should see a registered dietician and set regular reviews for specific advice on your eating habits.
Being active is good for all of us but is especially important for people with diabetes. The recommended minimum level of moderate intensity activity for adults is 150 minutes a week which can be done in bouts of 10 minutes or more. You could aim for 30 minutes a day on at least five days a week.
Incorporating exercise into your daily routine is an easy way to get more active: for example getting off the bus or train a few stops earlier and walking the rest of the way or using the stairs instead of the lift.
If you can find an activity you enjoy you are more likely to stick with it, you could even persuade friends to join you, so that you stay motivated."
Healthy eating and active living can be a challenge but does not need to be boring. Healthy food is varied, tasty and easy to cook – and you can get a lot of fun from sports and physical activity.
In this Food issue of our Quarterly Newsletter, you will find out about the activities of diabetes associations throughout Europe to raise awareness and educate the public on these two aspects of diabetes prevention and management.
Look out also for tasty and healthy summer recipes recommended by our member associations!
IDF Europe will host its 3rd Youth Leadership Camp this July. 25 youth diabetes advocates, each coming from a different European country, will gather together in Tirrenia, Italy, for a week of intense experience-sharing and peer-to-peer learning. Read More
Join IDF Europe on 22 September 2013 at the EASD Annual Meeting in Barcelona. This year’s symposium will focus on how new technologies and social media can improve the lives of people with diabetes. Read More
Each of the 7 IDF regions will have a regional stand at the World Diabetes Congress. We call on European member associations to seize this unique opportunity to come together and inspire the diabetes community! Read More
News from Europe
One of the issues people often face when wanting to go on a healthy diet is that they are flooded with information and don't know where to start. Find out how the Belgian Diabetes Association is helping them out. Read More
2,400 cyclists arrived on top of the legendary Passo Dello Stelvio in the Italian Alps on June 15th. Amongst them was a team of 12 amateur riders with diabetes from Belgium. Find out more
Proper nutrition is a key issue both to prevent diabetes and manage the condition for people living with diabetes. Read more about the initiatives developped by CDA on healthy eating. Find out more
Health inequalities for people with diabetes took centre stage in debates during the annual Nordic Forum hosted this year by the Danish Diabetes Association in Copenhagen. Read more
French Diabetes Association calls again on the Dalton Brothers to help raise awareness of diabetes prevention for their 2nd National Diabetes Prevention Week. Find out more
With the September general elections fast approaching, diabetesDE – German Diabetes Aid is redoubling its efforts to raise awareness of diabetes amongst policy makers and the general public. Read more
Conscious that a healthy diet cannot be separated from regular physical activity to lead a truly healthy lifestyle, the Hellenic Diabetes Association has developed a series of tools and initiatives focusing on both sports and nutrition. Read more
Empowering youth, raising awareness and raising funds for diabetes: the Maltese Diabetes Association is set to have a busy start of the summer with a series of initiatives to be held this July. Find out more
Discover the APDP's Dietetic Kitchen, a place where chefs meet nutritionists to teach you all the secrets of healthy eating and helps you make the right choice when it comes to food. Read more
With the warm and sunny weather back, June is the perfect time of the year for the Serbian Diabetes Association to raise awareness of diabetes and sports through a series of outdoors events. Read more
You like sports challenges, you are between 18 and 30 and you live with diabetes? Young Leaders in Sweden have cooked up the perfect weekend for you: a 4-day fitness boot camp. Find out more
Movers & Shakers
Elodie joined the IDF Europe team early March this year to work on the pubication on access to diabetes medicines and medical devices in Europe. Here she shares with us her passion for research in health issues and diabetes. Read More
Former IDF Europe Youth Camp participant Davide shares his own experience as a youth advocate for diabetes and how it feels to be coming back to the camp this year to meet with the new young leaders. Read More
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