Diabetes Health Talk

Healthy Mediterranean foods

Whether or not you have diabetes, there are nutrition guidelines that everyone should strive to follow. Healthy living includes many things, including diet, exercise, mental and emotional health. Life throws monkey wrenches in our path that is out of our control. What is in our control is how we adapt to and learn from these intrusions. By following the guidlines that Cooking Light shares, we’ll be better able to lead a healthier lifestyle.

1. Eat smart, be fit, and live longer–Eat a predominately plant-based diet that offers a balance of healthful fats; a variety of vitamins, minerals, and antioxidants; and quality sources of protein that are low in saturated fat, which is linked to elevated rates of cardiovascular disease.

2. Select carbs that satisfy– Whole grains, in particular, are a superior carbohydrate choice. Women who average two to three daily servings of whole grains have a 30 percent reduced risk for heart attack and type 2 diabetes compared to women who consume less than one serving per week, according to the Nurses’ Health Study.

3. Boost your nutrient power–Dietitians increasingly recommend and have a term for foods inherently rich in vitamins, minerals, and beneficial nutrients without additional calories: “nutrient dense” or “nutrient rich.” The idea is to choose foods that offer the most nutritional bang for the caloric buck.

4. Save room for treats–The key is to make even your discretionary calories nutritionally sound. Enjoy nuts (which offer satisfying protein, fiber, and beneficial fats) as a snack, or make hot chocolate with unsweetened cocoa, a touch of sugar, and fat-free milk for added protein, calcium, and vitamin D.

5. Be savvy about salt–focus on fresh, whole foods. “Fresh fruits and vegetables, whole grains, and meats may naturally contain minimal amounts of sodium, but that’s hardly the sodium found in many processed foods,” Bauer says. When you do use processed foods, look for no- or reduced-sodium versions to help avoid adding extra sodium to your dish.

6. Eat foods that are good for you — and the planet–Place as much emphasis on produce-based side dishes as on meat entrées.

7. Beware of portion distortion–Portion control is easy to practice in your own kitchen. hen cooking with ingredients that aren’t already portioned or plating finished dishes, pay close attention to measurements. Use tools like measuring cups or kitchen scales to help you identify the correct amount.

By following these healthy living tips, you’ll look and feel better. Plus, you’ll be fit enough to dodge all those monkey wrenches.