Eating well with diabetes
Diabetes is a condition where your body cannot properly use and store food for energy. Too much glucose (sugar) builds up in the blood. Over time, high blood glucose can lead to problems with the heart, blood vessels, nerves, eyes and kidneys. Diabetes Canada estimates there are 11 million Canadians living with diabetes or prediabetes. Chances are that someone you know is, or will be, a ected by diabetes.
Type 2 diabetes is the most common form of diabetes; 90% of people with diabetes have type 2. If you have been diagnosed with diabetes, healthy eating and exercise can help control your blood sugar. And the good news is that a healthy lifestyle can prevent or delay the onset of type 2 diabetes.
What can you do to reduce your risk, or to manage your condition if you already have diabetes? Balance Your Plate
Go Whole Grain
• Fill ¼ of your plate with whole grain starches. Try whole grain breads, rolls or tortillas, whole wheat pasta, oatmeal, quinoa or bulgur.
• Watch portions of starchy vegetables like potatoes, sweet potatoes or corn.
e Power of Protein
• Fill ¼ of your plate with protein choices at every meal.
• Add variety to meals by choosing di erent proteins. In addition to meats, try meals that feature sh, beans, lentils, cheese, eggs or tofu.
• Have fish at least twice a week. Try salmon, haddock, shell shor tuna. Fresh, frozen or canned are all good choices.
Eat Your Vegetables
• Fill half your plate with vegetables at meals.
• Eat your vegetables first, when you are most hungry. Not only will you eat more vegetables, you will have less room for larger portions of other foods.
Boost Your Fibre
• Aim for 30-50 grams of bre per day. Fibre is found is vegetables, fruit, grain products, legumes, nuts and seeds.
• Check the % Daily Value (DV) for bre on the Nutrition Facts Table. 5% DV or less means a little, while 15% DV of more means a lot. Choose foods with a higher % DV for bre most often.
Include Plant-based Protein in Meals
• Plan a vegetarian meal at least once a week. It doesn’t have to be fancy. A peanut but- ter sandwich counts!
• Incorporate more plant protein in your diet by replacing some the meat in a recipe with kidney beans, black beans or lentils. Try this in spaghetti sauce, chili or taco lling.
• Include beans and lentils at least 4 times a week. It’s easier than you think! Bulk up salsa by adding canned black beans, make a minestrone soup using kidney beans, snack on hummus with vegetables or enjoy a serving of baked beans.
• Keep canned beans in your cupboard for a quick addition to recipes. Did you know that if you drain and rinse canned beans, you remove about 40% of the sodium?
• Snack on small portions of nuts and seeds.
Choose Healthy Fats
• Use added fats like olive or canola oil and soft margarine.
• Include foods with healthy fats, like avocadoes, nuts, seeds and sh.
• Limit higher fat foods such as French fries, chips, bacon, sausage and fried foods.
Limit Sweets
• Save desserts for special occasions. Have a small portion at the end of your meal instead of on an empty stomach when you do indulge.
• Satisfy your sweet tooth with fruit or yogurt. Be Active • Aim for at least 150 minutes of physical activity per week.
• Try di erent activities to nd something you enjoy.
Directions:
• Place all ingredients, except the lime juice, sour cream and cilantro, in a crock pot. Cook on low for 4 to 6 hours or according to directions from manufacturer.
• Mix lime juice and sour cream. Place a dollop of sour cream/lime mixture on top of each serving.
• Garnish with cilantro.
Nutrition Information per Serving:
Calories 131, Fat 1 gram, Carbohydrate 26 grams, Fibre 8 grams, Protein 7 grams, Sodium 543 milligrams Tip: Try this meatless taco chili for a twist on your traditional recipe. No crockpot?
Put in a covered casserole dish and bake in the oven at 325° F for two hours.
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Nutrition Events Cooking for Better Blood Sugar
Wondering what foods can help control your blood sugar? Join Jennifer for a free cooking class on Thursday, Nov. 8, 11: 30 a. m.- 1 p. m., at the Prince St. Sobeys. Register at 902- 8957382.