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For healthy diabetes meal plan, follow this daily timetable

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In 2016, it is estimated that over 1.8 million people in Kenya, between age 20 and 70 years, are living with the lifestyle disease: Photo / Courtesy

Unfortunately, many Kenyans with diabetes are diagnosed late, according to World Health Organization.

The cost of health care is far-reaching for low income individuals.

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For the non-communicable diseases, the noted risk factor is eating of unhealthy and processed foods.

Additionally, declined physical movement worsened the situation where health complications related to obesity is at the peak.

In 2016, it is estimated that over 1.8 million people in the country, between age 20 and 70 years, are living with the lifestyle disease.

The aim of undertaking healthy meal plan is to control sugar level and weight.

This could be achieved when you incorporate foods rich in minerals, vitamins, antioxidants and fibre.

Follow these meal plan

8:30am take the insulin injection. At this time, ensure the breakfast is ready and on the table near you.

It won’t be advisable to begin preparing breakfast after taking the medication.

“When injecting the insulin, regular timing pattern should be followed such that in the morning and night, a different of 12 hours of to be maintained”, says Dr. Hassan, a physician.

8:45am you take your breakfast. Wait for 15 – 20 minutes after the injection.

It is recommended you have a bit heavy breakfast compared to lunch. Eat as much as you can by maintaining healthy eating habit.

11:30am eat or drink something, it could be a cup of porridge, tea or even natural juice.

Don’t wait for lunch because and in the process, you will end up getting hungry, which is not good at all. Remember the insulin is in the body.

Lunch time

1:30 – 2:00pm is the time for lunch. The food you eat at this time must be less compared to breakfast.

Furthermore, for the plate of meal you are taking, ensure half of it is green vegetables, the remaining portion can be carbohydrates. Consider taking balanced diet.

4:30pm at this time, take a glass of milk, a cup of tea or glass of sugarless juice. Pawpaw juice is a good example in this category.

It enhances bowel movement and softening of tools. Water melon is another healthy juice.

Dinner time

8:30pm at this time the super should be on the table, ready. Instead of going for the meal, first inject yourself and wait for a minimum of 15 – 20 minutes.

Note that the first time you injected in the morning and now, a difference of 12 hours have elapsed.

8:45pm take your dinner, taking into account greens and low fat foods.

10:00pm this could be sleeping time. Before you sleep ensure you take a glass of milk. This is very important and must be given extra importance. Don’t skip it.

This is so because you will be sleeping the whole night without eating anything and most importantly having taken insulin, the milk will control the level of sugar from going down.

“You took the injection at 8:30am in the morning and 8:30pm at night; that is 12 hours.

“When the insulin finishes from the body, another one is entering, this is important since the body should have insulin throughout”.

This practice, according to the physician, helps in regulating the sugar level; without going up or down.

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