5/6/2023 0 Comments Parsnips carbsKeep your meals and snacks healthy and take small steps toward improved health.It’s a common misconception that you can’t eat a lot of vegetables while on a keto diet. Try a cup of caffeine-free tea instead or a small glass of water. Cut Out Evening Snacks - Avoid late-night snacking unless your blood sugar is too low or your doctor or certified diabetes educator recommends having an evening snack.Another option is to sip no-calorie tea, coffee, or water. Choose Drinks Wisely - Instead of soda, sweetened drinks, or fruit juice, drink protein-rich beverages such as non-fat or 1% milk.Keep the portion size to ½ cup fruit per serving. The vitamin C in the citrus juice helps to prevent browning. Drizzle lemon or orange juice over the top. Make an Easy Fruit Salad - Turn a few pieces of fruit into a beautiful fruit salad.Remember, half your plate at meals should be made up of vegetables and some fruit. Veggies are high in nutritional value and relatively low in carbohydrates. You can have a crisp, wonderful salad with your lunch, dinner, or as a snack for the next several days. Prepare Salads Ahead of Time - Store a large spinach salad or vegetable-filled romaine lettuce salad without dressing in an airtight container.Stay close to the appropriate portion sizes by serving food on small dinner or luncheon plates. Know the Nutritional Values in the Recipes You Use - Find out the amount of carbohydrate, fiber, and fat per serving.Canola oil is high in heart-healthy omega-3 fatty acids which are beneficial for everyone including those with diabetes. Both are better choices and are rich in monounsaturated fat. Replace butter and shortening with canola or olive oil. Choose Recipes with Less Saturated Fat - Look for high protein foods such as fish, extra-lean beef, pork tenderloin, skinless poultry, soy products, legume-type beans, egg whites and low-fat dairy products.These foods will help balance carbohydrate-containing foods included in your meal. Eat Foods that Won't Spike Your Blood Sugar - Foods that aren't likely to cause a big rise in blood sugar include meat, poultry, fish, avocados, salad vegetables, eggs, and cheese.Keep food portions modest so you don't get too many calories from the added good fats. Add nuts and avocado to salads and entrees. Replace Some Carbs with Good Fat - Monounsaturated fats found in nuts, avocadoes, olive oil, and canola oil can help lower blood sugar.A fiber-rich diet is beneficial as it lowers the risk of heart disease and diabetes. Soluble fiber found in fruits, vegetables and legumes helps lower the rapid rise in blood sugar that tends to happen after eating carbohydrates. Vegetables like artichokes, celery root, sweet potatoes, parsnips, turnips, acorn squash, potatoes with skins, Brussels sprouts, cabbage, broccoli, carrots, cauliflower, asparagus, and beets are good sources of fiber as well. Fruits like apples, mangoes, plums, kiwis, pears, blackberries, strawberries, peaches, citrus fruits, and figs are also good sources of fiber. Choose foods high in soluble fiber found in: peas, legume-type beans, oats, and barley. Get More Fiber - Aim for at least 8 grams of fiber per meal.Save time with frozen, cooked brown rice that you can microwave. Look for 100% whole wheat flour along with breads and grains such as oats and barley. Switch to Whole Grains - Use brown rice and whole wheat pasta.For better control of your diet, take the following steps to cook more healthful meals and snacks: It's easy to keep track of what you're eating when you're in charge of putting nutritious food on your plate. Managing diabetes means choosing healthy foods while carefully monitoring carbohydrate intake. Many people today are living with diabetes or have family members who have diabetes. Rutgers Cooperative Extension of Union County Family & Community Health Sciences Educator
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