Friday, 8 November 2013

diabetes diet plan

hai..sebenarnya malas tak sempat nak tulis blog. oh man!banyak kerja lain sampai pening kepala. luckily i've got to spent some time to write new post tonight. so happy reading u olls~

do you know what is diabetes? first of all diabetes is a disease where the body are unable to produce or properly use insulin, a hormone that is needed to convert sugar, starches, and other food into energy needed for daily life activities. there are two types of diabetes that is type 1 diabetes and type 2 diabetes. there are sign and symptoms of diabetes that you can actually look at if it happen in your daily life. for type 1 Diabetes:
frequent urination., unusual thirst, extreme hunger, unusual weight loss, extreme fatigue, irritability. for type 2 Diabetes: any of the type 1 symptoms, plus...frequent infections, blurred vision,cuts/bruises that are slow to heal,tingling/numbness in the hands or feet,recurring skin, gum, or bladder infections.

A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. A good meal plan should fit in with your schedule and eating habits.

Meal Planning Guide For Diabetes

1. Meal spacing and timing should be an important consideration for type 2 diabetes
2. Eating meals for 4 - 5 hours apart allows post prandial glucose level to return to base line.
3. Type 2 diabetics will be able to maintain appropriate blood glucose levels and maximize drug effectiveness by eating meals of approximately the same composition at approximately the same time every day.
4. The total carbohydrate intake for the day must be consistent from day to day. This means that the same amount of carbohydrate should be taken for each breakfast, each lunch, each dinner and each snack. In other words, the portion of food must be consistent.

xiexie ni!terima kasih sudi baca =)

Thursday, 24 October 2013

Facts on coffee

1. Get Your Antioxidants in the Morning

Coffee’s not only our morning wake-up call, it’s also the No. 1 source of antioxidants in our diets, outpacing even cranberries and red grapes. Mind you, cranberries, grapes, and other fruits and vegetables are much higher in antioxidants than coffee, but we don’t consume as much.

Vegetarian diet: How to get the best nutrition

Getting adequate nutrition

Pay special attention to the following nutrients:

1. Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.

2. Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt provides a significant amount of iodine. is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.

3. Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements, or both.

4. Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.

5. Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

6. Vitamin D plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants). is an essential component of many enzymes and plays a role in cell division and in formation of proteins.

7. zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.

Wednesday, 23 October 2013

Vegetarian diet

Awell-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

1. Lacto-vegetarian diets
- exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included. 
- diets exclude meat, fish and poultry, but allow dairy products and eggs. 
- diets exclude meat, poultry, seafood and dairy products, but allow eggs.
- diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

2. semivegetarian diet ( flexitarian diet)
-a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.


Do you know the benefits of eating bananas?here are some benefits of consuming bananas.


By eating a banana you can Indulge your sweet tooth without ruining your diet. A banana averages about only 110 calories.

2.Fat and Cholesterol

Bananas are naturally fat and cholesterol free. Use mashed bananas to substitute for some or all of the butter or oil when making cookies, for example, for a healthier treat.


Bananas are known for their high potassium content, with over 400 mg potassium in a single medium-size banana. According to Colorado State University Extension, potassium is necessary for good nerve and muscle function as well as for maintaining a healthy balance of fluids in the body. The potassium in bananas can help prevent muscle cramps after exercise.

4.Vitamin C

As with many fruits, bananas contain a good amount of vitamin C. One banana provides about 10 mg of vitamin C, or about 15 percent of your daily recommended amount. Vitamin C boosts your immune system and cell health and improves the absorption of other nutrients such as iron.

5.Vitamin B-6

Since B vitamins are more commonly found in animal products, it may come as a surprise that bananas are an excellent source of vitamin B-6, also called pyridoxine. One banana supplies 35 percent of your daily B-6 requirement. Your body uses vitamin B-6 to grow new cells.


Bananas are a good source of manganese, with one medium banana providing about .3 mg. Adults need between 1.8 and 2.3 mg of manganese daily. Manganese is necessary for bone health and metabolism.


According to the USDA, one banana has about 3 g of fiber. Dietary fiber can help you feel fuller longer and also keep your digestive processes running smoothly.

8.Other Nutrients

Bananas also deliver small amounts of other vitamins and minerals. A banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.


Your body uses carbohydrates as a primary source of energy. Eat a banana after a workout to refuel. A banana with breakfast will start your day off right and will give you the energy to make it through to lunch without snacking.


Bananas are easy to digest. When you're sick with a virus or indigestion, bananas can be an appealing way to get some important nutrients into your system without upsetting your stomach. Mashed bananas are also often used as an introduction to solid foods for babies.

Read more:

From this reading what do you feel about benefits that bananas give to our bodies?

Tuesday, 22 October 2013

What Food Means to You

have you ever wondered if you are hungry and you have no food to be eaten and no money to buy food. what will you do if this situation happen to you? what will you feel when you are in this situation? you will feel that food are very important to you right? Yes, food are very important either we realize or not. sometimes when we have a lot of food we never think that food are very needed by other people who are poor enough to buy food.we simply throw the excess of food that still can be eaten. so back to the situation when you need food so much, you will realize that food means everything to you. without food you are hard enough to survive.
as the introduction to this blog, I beg all of you who are reading this post to appreciate food. know how much you can eat at one time so that no excess food will be thrown out.