Diabetes Easy Family Meals

managing diabetes five simple secrets to Help Manage diabetes You can help keep blood glucose levels close to normal and achieve a healthy diet by: 1. Eating BrEakfast Breakfast sets the stage for energy and nutrition for the day. Breakfast eaters tend to have diets containing more vitamins, minerals and fiber and less fat and often have better control over their weight. balance your plate --even restaurant meals. Pretend your plate is divided in half. Then divide one of those halves into equal sections: One-half plate = Non-starchy Vegetables (spinach, broccoli, cauliflower, eggplant, tomatoes, asparagus, romaine lettuce). One-fourth plate = 1 serving Meat or Other Protein (egg or tofu). One-fourth plate = Bread/Grain (bread, rice, tortillas, cereal) or Starchy Vegetables (potatoes, corn, beans, lentils). 2. not skipping MEals Skipping meals makes it difficult to maintain blood glucose levels and can be a set-up to overeat at the next meal. When staying on your food plan isn’t possible, find appropriate snacks to hold you over until your next meal. 3. planning MEals and snacks Planning helps you become an expert on what foods work well for you. If you don’t plan, you may find yourself eating what’s available and that may not be best for you. In each meal, include a little protein from lean meats, nuts and low-fat dairy foods. For more, see Rate Your Plate at www.diabetes.org. . BEing activE Exercise helps lower blood pressure, improves blood cholesterol level and controls weight. Regular physical activity also helps lower blood glucose levels by making your body’s cells more sensitive to insulin. Find an activity or two that are right for you and fit them into your life. 4. controlling portion sizEs The Plate System, developed by the American Diabetes Association, is a great tool to visually In Your Kitchen. You can reduce fat, calories and sodium and add fiber and flavor where it counts the most, in your kitchen. » Cut down on fat. Think liquid; use canola » Cook without adding fat. Braise, steam, » or olive oil rather than solid butter, margarine or shortening. poach, or bake. Grill and broiling allow fat to drip off. Reduce cholesterol. Use egg whites and substitutes. Eat cholesterol-lowering oats and barley. whole wheat pasta, couscous, brown rice, bulgur wheat, millet, quinoa. » Add legumes and beans to soups, stews » Include potassium-rich foods, peaches, » Pick low-sodium broth; cook potatoes, pasta, rice in unsalted water. tuna, beans, spinach and tomatoes. and stir-fries. instEad of salt, sprinklE on: • Lemon juice • Vinegar (or balsamic vinegar) • Chopped fresh or dried herbs • Salt-free seasoning blends • Grated lemon, lime or orange peel • Chopped fresh chile peppers » Eat 100% whole wheat bread and buns, » Eat more vegetables and fruits. Betty Crocker Most Requested RecipesTM www.diabetes.org http://www.diabetes.org

Table of Contents Feed for the Digital Edition of Diabetes Easy Family Meals

Diabetes Easy Family Meals Contents Carbohydrates Managing Diabetes Quick Skillet Meals and Casseroles Fresh Fish, Poultry and Meat Speedy Soups and Sandwiches Simple Salads and Vegetables Delicious Desserts and Snacks Nutrition and Recipe Testing Guidelines Index

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