Firstly, when we attended a party or event we do not know how food is cooked, or that products used to know whether they are healthy. Therefore we must avoid certain foods that can make us fat, and sometimes we have to keep in mind that many drinks, both alcoholic or sugar-can contain many calories.

Because it is a way out with friends do not have to eat much more than an average day, measure yourself and follow your diet as you come wearing, eating right and without unnecessary excesses. It is also good preparation opt airy, spongy, jelly, fruit, and of course the beloved salad

Fat

This should reduce the amount of fat in food. current guidelines from the American Diabetes Association (American Diabetes Association) recommends that less than 7 to 10% of daily calories should come from saturated fat, which raises LDL (“bad”). Cholesterol in the diet must be less than 200-300 mg per day. In addition, should minimize the intake of trans-unsaturated fats are better known as partially hydrogenated oils. Decrease fat intake may help contribute to modest weight loss.

Protein.

Protein intake should be kept in the range of 15 to 20% of total calories. The recommended low-fat choices, such as nonfat dairy products, beans, skinless poultry, fish and lean meat. A serving of meat, poultry, fish or meat is about the size of a deck of cards.

Carbohydrate

Carbohydrate choices should come from whole grain bread or pasta, brown rice, beans, fruits and vegetables. Increase fiber is a general guideline for the entire population, not specifically for people with diabetes. Section and type of carbohydrate calories affects and is reflected in body weight and glycemic control. Learning to read labels for total carbohydrate rather than sugar provides the best information to control blood sugar.

Sugar

It recommends limiting consumption of foods high in calories and low in nutritional value, including those who have a high sugar content. The foods that contain sugar should be substituted for other carbohydrate sources (such as potatoes) instead of just adding them to eat.

Being diabetic does not mean eating boring or tasteless dishes. By contrast, there are hundreds of recipes suitable with which you can enjoy a delicious Christmas dinner, eating well and taking care of health. Following some basic guidelines regarding their care and preparing recipes for diabetics this Christmas can be very pleasurable.

The fact of having diabetes does not mean that you can not enjoy a good Christmas dinner.

Here, some basic tips to consider and some Christmas recipes for that special night.

Consider the following:

• Limit consumption of alcohol beverages to one drink when the toast and refrain from drinking. During dinner drinks are best light.

• Perform all regular meals and not to skip lunch, thinking that dinner is eat a lot, because they may lose more blood glucose levels.

• Do not make changes in the treatment dose, or increasing or decreasing it, as it could be suffered an imbalance in blood sugar level.

Some recipes for Christmas dinner:

Appetizers: With few calories and no sugar:

• Stuffed eggs without the yolk and stuffed with tuna fish in natural and diced tomato.

• Small canapes made with 1 slice of bread with turkey breast and tomato.

• Canapes with 1 slice of bread spread with cheese diet and a slice of pickle.

Salads and vegetables:

• All vegetable salad with yogurt sauce.

• Vegetables such as eggplant, onions, potatoes, peppers, tomatoes, squash, zucchini, roasted.

Fish and shellfish:

• Prawns cooked.
• Grilled prawns.
• Salmon stuffed with vegetables done in the oven.

Meat:

• Baked turkey.
• Medallion of beef steak with pepper sauce or blue cheese.

Dessert:

• Fruit salad accompanied with a scoop of frozen yogurt without sugar.
• made baked apples with cinnamon and a teaspoon of brandy.

For the toast, a slice of fresh bread and nougat diet suitable for diabetics is ideal.

The main diseases related to nutrition (i.e. nutrition and physical activity) are obesity, diabetes, cancer, osteoporosis and cardiovascular disease. Nutrition is not the only factor in these pathologies, but it is a factor on which it is possible to act collectively and individually.

Tips for good eating fat, sugar and salt

7 The prevalence of obesity and diabetes is high:

* 16.9% of the adult population, a French in six is obese 6;
* 2.4 million French 8 are treated for diabetes (80% of type 2 diabetes can be attributed to obesity 9).

However, the increasing prevalence of obesity and overweight among children is now stopped in France 10. This stabilization average should not obscure the persistence of a slight increase among children from poor families.

Fat.

The French eat too much fat. The average intake of fat recommended for an adult is 30 to 35% of total energy intake. In the French 18 to 79 years, it is above this figure (39%).

Fats are essential. Very energetic, they provide fat soluble vitamins and fatty acids that are necessary for the formation of our cells.
There are different types of fatty acids:

* Fatty acids “unsaturated” found in oils (rapeseed, olive, walnut …), oilseed (avocado, walnuts, hazelnuts …), in some fish (salmon, mackerel, sardines …) and some meat. They contribute to some extent, the proper functioning of the cardiovascular system;
* Saturated fatty acids which are found mostly in animal products (cheese, butter, cream fat meat …) but also in pastries, cakes, chocolate bars, cookies (sweet drinks), fried foods or Breaded in many ready meals and certain oils (palm). Their excess consumption promotes heart disease;
* Trans fatty acids which can identify the presence in processed foods by the term “oil (or fat) partially hydrogenated”. It is recommended to reduce excess consumption because they promote cardiovascular disease.

Some tips on managing its consumption of fats:

* Vary the oils to enjoy the benefits of each;
* Use cooking methods that require little fat (nonstick skillet, steam curls, wok);
* Enjoy the true flavor of foods while avoiding excessive seasoning sauce, mayonnaise, cream or butter.
* Finally, it is possible to determine the lipid content of a food by checking its label. Thus, a dish with more than 10% fat (10 g of fat per 100 g of product) will be consumed in moderation.

Sugars.

There is no recommendation regarding the consumption of sugars (simple carbohydrates 11) insofar as they do not provide essential health. However, eaten occasionally and in reasonable quantities, sugar and sugar products are compatible with a good nutritional status.

The study ENNS, there is a simple carbohydrate consumption too high in 26% of adults and 55% of children. Also, since 1999 the level of simple carbohydrate intake in women increased by 5.8% 5.

Some tips on managing its consumption of sugars:

* Think of fruit to finish the meal on a sweet note;
* Vary the flavor by sweetening dairy products with jam, honey …
* Emphasize the drink unsweetened –
* Use a spoon to measure out the added sugar in beverages (coffee, tea …) rather than to pay the blind –
*Try not to store in your closet those little sugary products.
* The products ‘light’ is a solution that uses less sugar. However, sugar is replaced by sweeteners, which maintain the craving for sweet.

Salt.

The average salt intake was 9 to 10 grams per person per day in the late 90 5. Since 2002, AFSSA recommended to reduce salt intake and a target of 8 grams per day was set in the Health Act 2004. Today, 46% of adults and 23% of children are still too high consumption: more than 8 grams per day.

The salt is contained naturally in foods or added to processed foods for safety issues, manufacturing processes and enhance the flavor. Salt is involved in many physiological processes such as regulation of body fluids and blood pressure, and cardiac muscle function, propagation of nerve impulses.

But excessive intake of salt can have a deleterious effect on health: too much of it contributes to the elevation of blood pressure thereby endangering the arteries. He could also play a role in the exacerbation of osteoporosis by promoting the loss of calcium in urine.

Some tips to manage its salt intake:

* Remember to check labels of products (meals, mineral water, etc…) And focus on prepared meals and water containing less salt;
* Consume foods relatively rich in salt (meats, cheeses, crackers, snacks, some prepared foods …) just to enjoy their flavor. A small amount is needed.
* Avoid too much salt the cooking water and taste the contents of his plate before salting;
* Try not systematically ask the salt shaker on the table and replace salt with spices (curry, paprika …) of fresh or dried herbs (parsley, basil, coriander), spices (garlic, shallot …).

Of course, the food balance envisaged in the day, week or month.