Better Food Choices to Fight Diabetes
January 17 2014
Healthy food choices make a big difference; however, it is difficult to know what food choices are healthy. It seems like every other day we get a news story about the latest miracle food or are warned that a food could kill us all.
The truth is no one food will make you live to 100 years, nor will any one food choice kill you tomorrow.
Following these tips can help:
• Eat smaller portions. In this age of super-sized meals and huge servings at some restaurants, it can be hard to know what a healthy serving is.
• At restaurants, share an entrée, take some of the meal home, or order a couple of appetizers instead of a full meal.
• Eat smaller portions.
• Cut back on sugar. This does not mean you have enjoyed your last cupcake, but it does mean that foods high in sugar (cane or corn sugar, corn syrup, or any other kind of sugar) should be a rare treat rather than a daily indulgence.
• Packaged foods, including some peanut butters, breads, and breakfast cereals often have added sugar. Read labels to pick foods without added sugar.
• Opt for whole grains. Try whole-wheat pasta and whole-grain bread, pizza crust, and flour. I use whole-wheat pastry flour in cooking; it is ground finer than regular whole-wheat flour and I am usually happy with the results.
• Eat more vegetables, especially non-starchy ones like carrots, cauliflower, tomatoes, squash, and green beans. If you buy frozen or canned vegetables, check labels for the lowest salt options.
• Plan your meal and snacks. Planning ahead avoids the pangs of hunger which often lead to overeating. Try using a meal planning service such as MealEasy.com.
• Eat protein with every meal. That doesn’t mean you have to eat steak at every meal. Try nuts, nonfat yogurt, low-fat or nonfat cheese, beans, lentils, tofu, fish, and skinless turkey and chicken. If you crave beef or pork, choose the leanest cuts available.
