Healthy cook­ing tips for peo­ple with di­a­betes

The Standard Journal - - LOCAL - By Ti­fani Ki­nard Floyd-Polk Med­i­cal Cen­ter

As we’ve men­tioned be­fore, a healthy diet is a big part of help­ing you live well, but it is es­pe­cially crit­i­cal for those who are liv­ing with di­a­betes. Not only will good nu­tri­tion help man­age the dis­ease, it will also help you stay at a de­sir­able weight, con­trol your blood pres­sure, and pre­vent heart dis­ease and stroke.

As al­ways, your health care provider or a reg­is­tered di­eti­tian can of­fer ad­vice on plan­ning and pre­par­ing healthy meals.

Some healthy cook­ing tips to lower caloric in­take, fats and sug­ars in­clude:

• Use non­stick cook­ing spray in­stead of oil, short­en­ing or but­ter.

• If you do use oil, use olive, corn, peanut, sun­flower, saf- flower, vegetable or flaxseed oil.

• Sea­son food with herbs and spices (like pep­per, cin­na­mon and oregano), vine­gar, le­mon juice or salsa in­stead of salt, but­ter or sug­ary sauces.

• Use low- or no-su­gar jams in­stead of but­ter or mar­garine on breads.

• In­crease in­take of omega-3 fatty acids. Try to get at least 2 serv­ings a week of omega-3 rich foods, like sal­mon, sar­dines, mack­erel, her­ring, rain­bow trout and al­ba­core tuna. Wal­nuts, flaxseed and soy prod­ucts are other omega-3 rich foods that can be added to a healthy diet.

• Eat whole-grain, high-fiber ce­re­als or oat­meal with skim or 1% milk.

• Buy whole-grain breads and ce­re­als in­stead of ones made with pro­cessed, re­fined grains like white flour.

• Use low-fat or fat-free dairy prod­ucts like milk, yo­gurt, cot­tage cheese or sour cream in place of full-fat ver­sions.

• Limit your serv­ing sizes of fruit juice and choose those that have no added su­gar.

• Trim ex­cess fat off meats and eat chicken or turkey with­out the skin.

• Al­ways buy lean cuts of meat and choose a healthy cook­ing method, like broil­ing, roast­ing, stir-fry­ing or grilling.

Health care pro­fes­sion­als can di­rect you to help­ful re­sources that pro­vide more in­for­ma­tion about meal plan­ning, of­fer healthy recipes and cook­ing tips, sug­gest ex­er­cise pro­grams, give you tips to man­age your weight and more.

Ti­fani Ki­nard is the Hos­pi­tal Ad­min­is­tra­tor and Chief Nurs­ing Of­fi­cer of Floyd-Polk Med­i­cal Cen­ter.

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