Back to the Basics: Nutrition Tips for Healthy Eating

General
• Limit frequency of restaurant dining and fast food
• Limit frequency and portion size of desserts
• Drink 8-11 cups of water daily
• Avoid or limit all beverages with calories
• Make slow, gradual changes to nutrition plan

Vegetables
• Eat a variety of vegetables as frequently as possible
• Try to include all colors throughout the week (red, orange, green, yellow, purple)
• Season with herbs and spices rather than sauce, cheese, butter or oils
• Aim for vegetables to cover half of the entire plate

Fats
• Try lemon juice, vinegar or vinaigrette on salads (For a kick try salsa with fat free sour cream)
• Dip the fork into dressing first to limit the amount, but still add flavor
• In recipes, substitute applesauce for margarine, shortening and oils
• Remove hidden or unnecessary fat: butter on bread, cheese in sandwiches, use mustard rather than mayonnaise

Meats
• Choose lean cuts (loin, round, or flank)
• Avoid heavily marbled meats (brisket, ribs, T-bone, porterhouse, rump/chuck roasts, bacon, regular hamburger, etc.)
• Trim meats before and after cooking
• Remove skin from poultry before cooking
• Buy meats less than 3 grams of fat per ounce or labeled as 90% lean
• Limit egg yolks to 3 per week
• Try two egg whites or 1/3 cup egg substitute in place of one whole egg

Dairy
• Reduce milks stepwise from whole milk to skim or 1%
• Substitute low fat yogurt in place of mayonnaise or sour cream when cooking

Grains
• Aim to choose 100% whole grain breads, cereals, crackers and snacks
• Many grains are low in fat, but only recommended in proper portions

Need Some Helpful Tips to Eat Less?

1.    Identify Trigger Foods —  Most people have certain foods that they tend to overeat.  Being aware of these foods is the first step.  Then you should find the recommended portion size and stick to that portion.  Measure that portion size out before you begin eating and don’t let yourself go back for more.

2.    See Less Food — People are trained to eat whatever amount of food is placed before them.  The trick to eating less is placing half (or more) of your meal in a takeout container before you begin eating if you are dining out at a restaurant.  You will have less food on your plate and end up eating less.  The same method is true for snacks.  If you are eating chips, count out the number that are included in a serving size and place them in a bowl, so you are not eating straight from the bag.

3.    Use Smaller Plates and Bowls — If you eat meals on a smaller plate, such as a salad plate, you cannot put as much food on your plate but still feel satisfied when you are done with your meal.  It tricks your mind to think you are eating more than you are.

4.    Create an After-Meal Ritual — The purpose of this is to provide a cue to stop eating.  This ritual could include behaviors such as brushing your teeth, chewing a piece of sugarless gum, or drinking a cup of hot tea.

*Adapted from Health.com*

Ten Diabetes Superfoods

It is important to work these foods into your individualized meal plan in appropriate portions.  The following foods are low glycemic index foods and are high in nutrients that are often lacking in the Western diet, including potassium, calcium, fiber, magnesium, and vitamins A (carotenoids), C, and E.  It is always best to achieve your daily nutrient needs through the diet and foods that you eat.

Beans
You have a variety of options to choose from (kidney, pinto, navy, or black beans).  These are very high in fiber and provide about 1/3 of your daily requirement in just a ½ cup and are also good sources of magnesium and potassium.

Beans are considered starchy vegetables, but a ½ cup provides as much protein as an ounce of meat without the saturated fat. You can use canned beans to save time, but be sure to drain and rinse them to get rid of as much sodium as possible.

Dark Green Leafy Vegetables
These foods are so low in calories and carbohydrates, you can’t eat too much.  Some to choose from include spinach, collard greens, and kale.

Citrus Fruit
Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.  Some to choose from include grapefruit, oranges, lemons, and limes.

Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower glycemic index alternative.

Berries
They are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert.  Some to choose from include blueberries, strawberries, raspberries, and blackberries.

Tomatoes
The good news is that no matter how you like your tomatoes are a great source of vitamin C, iron, and vitamin E, whether pureed, raw, or in a sauce.

Fish High in Omega-3 Fatty Acids
Salmon is a popular choice in this category. Stay away from the breaded and deep fat fried variety… they don’t count in your goal of 6-9 ounces of fish per week.

Whole Grains
The germ and bran are the part of the whole grain that contains all the nutrients. These foods also provide magnesium, chromium, omega 3 fatty acids, and folate.  Some a, such as pearled barley and oatmeal, also provide fiber and potassium.  Processed grains, like white bread made from enriched wheat flour, do not give you these healthy benefits.

Nuts
Nuts are a great source of protein, but also provide healthy fats both of which can aid in managing your hunger. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free Milk and Yogurt
Dairy products contain calcium which can help build strong bones and teeth. Some dairy products are also fortified with vitamin D.  The connection between vitamin D and good health is an emerging topic of research.

*Adapted from American Diabetes Association (www.diabetes.org)*

Diabetes Alert Day 2012

The American Diabetes Association has designated the fourth Tuesday in March as Diabetes Alert Day. It is estimated that nearly one-third of Americans who have diabetes are unaware they have it. Untreated diabetes can result in major complications such as blindness and kidney failure. Finding out can be the first step towards taking charge of diabetes and avoiding complications.

Are you or a loved one at risk? Find out today by taking our Free Diabetes Risk Test