Since 1991, the International Diabetes Federation and the World Health Organisation (WHO) have been celebrating World Diabetes Day on November 14, the birthday of Frederick Banting, who, along with Charles Best, was instrumental in the discovery of insulin in 1922. The United Nations joined forces in 2006 and since 2007 this date also became a United Nations world health day.

The aim of this day is to raise global awareness of diabetes - its escalating rates around the world and how to prevent the illness in most cases. According to WHO statistics, more than 220 million people worldwide have diabetes. This number is likely to more than double by 2030 without intervention. Almost 80 per cent of diabetes deaths occur in low and middle-income countries. The world diabetes day theme for the period 2009-2013 is diabetes education and prevention'.

As individuals, we need to empower ourselves through education to prevent this scourge. People already inflicted by the disease must employ management techniques to prevent life-threatening and costly complications.

A few of the diabetes risk factors cannot be prevented by the individual, such as increased age, family history and ethnicity.

However, the majority of risk factors, such as overweight and obesity, lack of exercise, high blood pressure, high cholesterol and poor diet, can certainly be prevented. Proper diet and exercise can play a major role in significantly reducing the risk for the condition.

Variety from food groups

It is important to consume our meals from all the six foods groups, namely staples, food from animals (vegans can get proteins from legumes), legumes fruits, vegetables, fats and oils. It is recommended to have a variety of foods from the food groups, so each week you could try a different vegetable or legume etc. Many people have a variety from some groups, such as staples and food from animals, but very limited variety from the vegetable and legume groups. There is no one 'wonder food', but there is a synergistic effect of nutrients, including plant chemicals, in disease prevention.

Portion control

Correct portions are important in the prevention and control of diabetes. Large portions can lead to overweight and obesity and large portions of some food groups can prevent the consumption of others. Large portions at mealtime can also lead to poor blood sugar control for diabetes. Special attention should be paid to portion sizes of staples, fats/oils and food from animals, as these are problem areas for many people.

Meal timing

Many people have problems structuring their mealtimes but unstructured mealtimes can also lead to overweight and obesity and poor blood sugar control. Set mealtime and respond to the body's signal to consume meals. With careful portion control, you tend to get hungry sooner than when you consume one or two very large meals.

When hunger signals are ignored, they eventually go unnoticed. Based on the nature of your day's schedule, plan and make available the types of meals most suitable to be consumed in your allotted time. Empower yourself through education.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.