Low sodium dinner

Here is a question I recently received from FOODPICKER.org:

I have pre-diabetes and have just been diagnosed with high blood pressure as well.  My doctor says to watch my sodium intake.  I feel like I’ve been hit with a double whammy!  In addition to trying to lose weight and watch my carb intake, I now have to watch my salt as well.  Could you give me some low salt ideas for dinner meals?

Answer: You are on the good track, weight reduction is the most effective non-drug way to decrease your blood pressure. In addition it will also help with prevention of developing diabetes. You could actually target both conditions with similar diet treatment.

Firstly, add potassium to your diet (fruits and veggies are rich sources) which helps with sodium excretion.

Secondly, the replacement of processed foods with their fresh equivalents will greatly reduce sodium content found in these foods.

Thirdly, avoid saturated fat. Aim for low-fat products and healthier alternatives.

This link below has lots of low sodium friendly delicious recipes.

http://www.mayoclinic.com/health/low-sodium-recipes/RE00101

Diabetes & carbohydrate choices

Here is a question I recently received from FOODPICKER.org:

I am very confused.  I have been told to have 3-4 carbohydrate choices at each meal.  Could you help me figure out what one of these carbohydrates equates to?  Is it one gram of carbohydrate or one item containing carbohydrate?  Please help!

Answer: 3-4 carbohydrate choices equals to 3-4 servings of carbohydrate foods.  One serving of carbohydrate usually contains 15 g of carbs. These foods include:

• Starch: breads, cereals, grains, starchy vegetables, crackers, snacks. One serving size or one carbohydrate choice would be: 1/2 cup of cooked cereal, grain, or starchy vegetable; 1/3 cup of cooked rice/pasta; 1 oz of bread (bagel, muffin, dinner roll, buns) or 1 slice.  Always check the size you eat. Because of their large size, some foods have a lot more calories and carbohydrates than you think. For example a large bagel may weigh 4 oz and equal 4 carbohydrate choices.
• One Fruit is also 1 carbohydrate choice.
• Milk, 8 oz serving
• Sweets and desserts, it varies depending on the kind and size.

In spite of the limit that you have make sure to get a variety. Aim for whole foods versus processed.

Diabetes & thanksgiving

Here is a question I recently received from FOODPICKER.org

My husband was diagnosed with diabetes as few months ago and has been working hard to lose weight and control his blood sugar.  Each year we have a family gathering for thanksgiving that includes lots of food (large turkey dinner with all the trimmings and assorted pies & cakes for dessert).  What are your suggestions to ensure my husband doesn’t overeat but also does not feel deprived this thanksgiving?

Answer:  Time of thanks and family gathering has become time of overeating and a challenge to manage blood sugar levels.  Planning ahead will help to enjoy the holiday.

• Use smaller portions, fill half of the plate with fresh vegetables
• Use low fat dressings, slow down on gravies
• Pick turkey breast for main meat without added fat
• Make yourself a desert sampler with 1-2 spoon fulls of each desert offered, this way you can still try everything without going over limits

diabetes & soup

Here is a question I recently received from FOODPICKER.org

I was diagnosed with type 2 diabetes last spring. I enjoy eating hearty soups in the fall and winter months. Can I still eat soup? Are there any soups that are better for me to eat than others?

Answer:  Soup is a low-carbohydrate meal, it is filling and can contain lots of vitamins and minerals. They can also help you get more vegetables and protein into your diet. Add some of your own ingredients to give these soups your own special flair. But remember, adding carbohydrates such as pasta, rice, or other grains will add carbohydrate exchanges to the soup. This is fine if the soup is your main meal. If you are watching your salt intake, use more herbs and spices and go easy on the salt.

However, as with other foods soups can be fatty as well if they are high in fat, cream based, or have a high sodium content. Vegetable and legume (beans, lentils, chock peas) soups are the best.

Fad diets..?

Here is a question I recently received from FOODPICKER.org

My doctor has diagnosed me with diabetes and has told me to lose weight.  I have heard about high protein diets, low fat/high carb diets, and many others.  I want a sound diet instead of a fad.  What type of diet is best given my situation?

Answer: It is important to be aware of the fad diets because they are designed to achieve temporary weight loss vs. long-term lifestyle that promotes health functioning of the whole body as a unit.  Here are a few practical guidelines to follow:

• High fiber foods (whole grains, fruits, vegetables, complex carbohydrates.)
• Healthy fats (more monounsaturated and and less polyunsaturated)
• If meets consumed always get lean
• Moderation in everything, portion control
• Exercise at least 3 times per week (walking is excellent to begin with)
• Watch for added fat and sugar, aim for unrefined whole foods

Lunch ideas?

Here is a question I recently received from FOODPICKER.org
I have diabetes and work long hours.  I usually eat lunch at my desk while working.  I’m struggling with what I can have for lunch.  Could you give me some tips on what to pack for lunch at work?

Answer:  The best way to manage diabetes is to include high-fiber foods, rich in vegetables and legumes (dry beans and lentils). You could add nuts, whole grain breads and whole grains (barley is especially good). Plant sources of protein are preferable over animal sources, since they are not a significant source of saturated fats. If animal protein is used always get lean.

Examples: beans, lentils, garbanzos, egg whites, soy.

Some suggestions:

• Whole grain bread, (whole wheat pita with hummus), whole wheat pasta with low fat tomato sauce, whole wheat tortillas with beans
• long-grain rice with with beans/lentils/garbanzo
• make a big salad with tossed nuts (olive oil and fresh lemon juice are a great dressings vs. high fat/calorie  commercial dressings. This is filling and low in calories and bad fat.
• Whole grain salads make great lunch and they are easy to make, they either require soaking with boiled water or 20 min cooking.  Example: quinoa, bulgur (used in tabouleh salad), barley, whole oats, millet. You may add spices for flavor, seasoning, nuts, fresh parsley, vegetables, etc.

Lots of vegetables

Here is a question I recently received from FOODPICKER.org

I was just diagnosed with pre-diabetes.  The nurse told me to eat lots of vegetables.  Could you tell me what “lots of vegetables” means and what type of vegetables to consume?  Also, how should I prepare them?

Answer:  Besides vegetables, in general  a high fiber diet composed of whole grains, vegetables and legumes will significantly help in prevention and control of type II diabetes.

Non starchy vegetables would be lower in blood glucose response and fewer in calories. For instance: artichoke, carrots, cauliflower, cabbage, bell peppers, lettuce, tomatoes, spinach, zucchini… as opposed to starchy vegetables which include: potatoes, corn,  white rice, which should be eaten in moderation. You could eat them fresh, in salads, cooked, steamed, baked without added fats. A little bit of extra virgin olive oil and fresh lemon juice would make a better alternative to commercial dressings. You could play with adding herb seasonings, for e.i.  fenugreek has been shown to lower fasting blood sugar.