Diabetes Month: 6 Tips For Eating Healthy

2024 Author: Steven Freeman | [email protected]. Last modified: 2023-12-17 08:15

According to statistics from the American Diabetes Society, in 2015 more than 30 million Americans, or 9.4% of the population, had diabetes. Worse still, 1.5 million Americans are diagnosed each year.

A good eating plan is essential to improve blood glucose levels, blood pressure and cholesterol, in addition to maintaining the proper weight.

On the occasion of National Diabetes Month, we present 6 simple tips so that you and your family can enjoy a balanced and nutritious diet.

Eat bigger servings of non-starchy vegetables: Fill half your plate with colorful, low-calorie vegetables, such as paprika, eggplant, and zucchini.

Try this: Grill vegetables twice a week, and store them in the refrigerator so they're ready to eat. You can put them on a sandwich, with whole wheat pasta or inside a vegetarian burrito.

Choose proteins that are plant-based: Beans, tofu, and pistachios are great options. This can reduce the consumption of bad fats found in animal protein.

Try this: Enjoy a bowl of chili beans and a slice of guacamole, rather than a fatty chili con carne. Or you can make a bowl of brown rice pilaf with pistachios drizzled with tangerine juice, instead of eating pork fried rice.

Increase your intake of whole grains: This will help you increase your fiber intake, which will help you feel fuller.

Try this: Try different whole grains, such as the farro or quinoa. You can serve it the way rice is served, but it will have a flavor and texture more similar to that of a walnut.

Consume the required amount of "good" fat: The United States Department of Agriculture (USDA) recommends consuming less than 10% of the daily calories from saturated fat ("bad" fat).

Try this: Choose nutrient-dense foods that also contain good fats, such as Wonderful Pistachios - which contain about 90% unsaturated and good fats for you -, extra virgin olive oil, and avocado. For example, add pistachios to your salads; steam vegetables and top with a little olive oil; sprinkle avocado on your toast.

Use natural "salt" and sweet fruit. When consumed in excess, sodium and sugar can be harmful to health.

Try this: Grate the lemon peel and sprinkle it on your plates like salt. For baking, use mashed bananas or pureed dates instead of sugar and butter.

Choose a heart-healthy snack plan. Snacks can help you fill up the missing nutrients in your meals, since you don't eat too much between meals (Tip: Never go more than five hours without eating!).

Try this: Store single-serving packets of pistachios on your work desk. One and a half servings of walnuts a day are part of a diet low in cholesterol and saturated fat, perfect for a healthy heart.