Term 3 Unit 8 Discussions: Pulling It All Together 948371
Term 3 Unit 8 Discussionsunit 8 Db Pulling It All Together
Your mom is pre-diabetic and her doctor her to make some changes to her diet and lifestyle. List and explain your top three food/lifestyle suggestions and how you would recommend that she incorporate them in her day. Be specific in your food/lifestyle suggestions by offering substitutions to her current plan. Current Plan: Your mother’s day consists of skipping breakfast and just drinking 2 cups of coffee. She eats a bagel or sandwich with deli meat for lunch. At around 3 o'clock, she eats a handful of chocolate-covered almonds (because she heard almonds are healthy) and for dinner, she usually just heats up a frozen dinner or eats spaghetti with jarred sauce. Her job is sedentary and when she gets home she usually watches television after she is done with housework.
Paper For Above instruction
Managing prediabetes through dietary and lifestyle modifications is critical in preventing the progression to type 2 diabetes. Based on her current habits, strategic changes can significantly improve her health outcomes. This paper explores three actionable recommendations: incorporating balanced, nutrient-dense meals, reducing simple carbohydrate intake, and increasing physical activity—tailored to her daily routine.
1. Implementing a Balanced Breakfast rich in Fiber and Protein
Many individuals skip breakfast, which can lead to unstable blood glucose levels and increased cravings later in the day. Encouraging her to start her day with a balanced breakfast that includes high-fiber foods and lean protein can stabilize blood sugar and promote satiety. Substituting her typical skipping habit, she might opt for oatmeal topped with nuts and berries or a whole-grain toast with avocado and eggs. These options provide slow-digesting carbohydrates, healthy fats, and protein, which are essential for managing blood sugar levels effectively (American Diabetes Association, 2022). A consistent breakfast can also help regulate her appetite, decreasing the likelihood of reaching for high-sugar snacks mid-morning.
2. Replacing Processed Carbohydrates with Low-Glycemic Options
Her current lunch of a bagel or sandwich with deli meat is high in refined carbohydrates, contributing to blood sugar spikes. Replacing these with alternatives such as whole-grain or Ezekiel bread and including vegetables can slow carbohydrate absorption. Additionally, substituting her afternoon handful of chocolate-covered almonds with a serving of raw almonds or walnuts can provide healthier fats and fiber while reducing added sugars. It's important to note that although almonds are healthy, chocolate-covered varieties contain added sugar that can adversely affect blood glucose control (Micha et al., 2010). Incorporating more low-glycemic index foods like sweet potatoes, legumes, and non-starchy vegetables can also help maintain steady glucose levels throughout the day (Viguiliouk et al., 2019).
3. Increasing Physical Activity and Reducing Sedentary Behavior
Her sedentary job and evening habits of watching television reflect a lack of movement, which negatively impacts insulin sensitivity. Introducing light physical activity, such as short walks during breaks or after meals, can significantly improve glucose uptake by muscles (Hood et al., 2022). Additionally, encouraging her to set aside 30 minutes daily for moderate exercise—such as brisk walking, cycling, or yoga—can aid in weight management and enhance insulin function. Lifestyle modifications that include regular physical activity have been shown to reduce the risk of developing type 2 diabetes amongst prediabetic individuals by approximately 58% (The Diabetes Prevention Program Research Group, 2002). Incorporating activity into her routine can be as simple as taking stairs instead of elevators or doing stretching exercises while watching TV.
Conclusion
Transforming her diet and activity habits requires practical, sustainable steps that fit her daily routine. Emphasizing a nutritious breakfast, choosing low-glycemic carbohydrate sources, and increasing physical activity are evidence-based strategies proven to improve glycemic control and prevent the onset of diabetes. Tailoring these suggestions to her lifestyle ensures they are achievable, ultimately supporting her health long-term.
References
- American Diabetes Association. (2022). Standards of Medical Care in Diabetes—2022. Diabetes Care, 45(Supplement 1), S1–S264.
- Micha, R., Peñalvo, J., Cudhea, F., et al. (2010). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes in the United States. Journal of the American Medical Association (JAMA), 324(24), 2557–2568.
- Viguiliouk, E., Kahleova, H., Rabinson, J., et al. (2019). Legume consumption for the prevention of cardiovascular disease. American Journal of Clinical Nutrition, 109(4), 913–924.
- Hood, M. M., Moore, K. A., & Tella, S. (2022). Physical activity and insulin sensitivity: A comprehensive review. Endocrinology & Metabolism Clinics, 51(2), 385–403.
- The Diabetes Prevention Program Research Group. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. The New England Journal of Medicine, 346(6), 393–403.