Written by Dr Abdulla Al-Hamaq*
Diabetes is a serious illness, affecting 371 million people worldwide and growing at epidemic rates, with 1 million new cases each year. However, there is good news: unlike type 1 diabetes, which mostly affects the young, type 2 diabetes can be prevented with modest lifestyle changes.
Qatar Airways, in cooperation with Qatar Diabetes Association, is sponsoring a month-long Diabetes Prevention Awareness Campaign to spread this important message of hope to the hundreds of thousands of people in Qatar and the world who may be at risk of developing diabetes. By losing a modest amount of weight, taking 30 minutes of physical activity five days a week, and eating healthier diets, people with a high risk of developing diabetes can delay or prevent the onset of the disease. Here are a few tips from Qatar Diabetes Association on making healthy food choices for you and your family.
- Eat lots of fruit and vegetables
- Choose wholegrain foods over processed grain products
- Include dried beans (like kidney or pinto beans) and lentils in your meals
- Include fish in your meals 2–3 times a week
- Choose lean meats. Remove the skin from chicken and turkey
- Choose non-fat or low-fat dairy such as milk, yoghurt, and cheese
- Drink plenty of water. Reduce any sugar-sweetened drinks to a minimum
- Cut back on high-calorie snack foods and keep fast food to a minimum
- Keep in mind that eating too much of even healthy foods can lead to weight gain: watch your portion sizes
World Diabetes Day is on November 14. Find out more about the fight against diabetes at: www.qda.org.qa
Makes 8 servings
Fish Fillet with Basil
Makes 4 servings
Serve the above recipes with a large helping of fresh green salad.
* Executive Director of Qatar Diabetes Association-Qatar Foundation, Regional Manager / IDF MENA