HealthMatters magazine
Healthy Kitchen:
Small Changes, Big Results
By Mary Jo Plutt
You can make the switch to healthier eating and still enjoy your favorite foods.
People with diabetes can live long, healthy, happy lives — and still enjoy many of the foods they love. "You don’t have to turn your life upside down. Just look at your eating behaviors and make a few modifications," says Karen Stidd, MA, RD, CDE, director of clinical education at Liberty Medical. A registered dietician can help you custom design a meal plan that is best for you, taking into consideration your lifestyle, your favorite foods and other health concerns you may be managing, adds Stidd. Following a healthful meal plan is one of the most important steps you can take in keeping your blood glucose under control. Counting the number of carbohydrate grams you eat each day and choosing foods lower in fat and sodium can be easy — and you can do it without sacrificing good taste.
4 Steps to a Healthy Kitchen
READ AND COMPARE FOOD LABELS.
Supermarkets are filled with a sea of choices. The "nutrition facts" labels will help you select those foods that meet your nutritional needs. When counting your daily carbohydrate intake, look at the "total carbohydrates" on the label, not just the "sugars." And try to select foods that are lower in saturated fat, trans fats, cholesterol and sodium. When comparing food choices, it can sometimes be a balancing act. A food product that is lower in fat may be higher in carbohydrates and/or sodium. So read labels carefully.TRIM THE FAT.
Nutrition experts recommend following an eating plan that averages no more than 30 percent of total daily calories from fat. So think lean. Choose cuts of meat with the words "round" or "loin" in their name (for example, pork tenderloin and ground round beef). Also, opt for "fat free," "low-fat" and "reduced fat" packaged products.REDUCE SODIUM.
People with diabetes are at higher risk of having high blood pressure, a major cause of both heart disease and stroke. These diseases can be affected by the amount of sodium in the diet. To cut down on sodium, try to reduce the amount of salt in recipes by half and replace the salt shaker at the table with a no-sodium seasoning blend. Also, experiment by using fresh herbs, garlic and spices to replace salt and add flavor to dishes.CONTROL PORTION SIZES.
Even if your goal is not to lose weight, the total amount of calories you eat plays an important role in maintaining a healthy weight and controlling your diabetes. By practicing portion control, you can still enjoy your favorite foods, but just limit the amounts you eat. If you are new at determining portion sizes, use measuring cups and spoons, or a glass or cup that you know holds only 4 or 8 ounces. You can even use your hand as a guide: a fist is about 1 cup, your palm is about 3 ounces of protein and two handfuls is about 1 ounce of popcorn or pretzels. At home, use a smaller dinner plate so that the plate looks full with food. When eating out, share an entrée with a dining companion. HM