Watch What You Add To Food

A healthy eating plan is low in saturated fat and cholesterol, moderate in protein, high in whole grains and fiber, and moderate in sodium and sugars. What you eat can help protect you from heart disease, stroke, and other diabetes complications.

Q Which of the following is the healthier option to use as a topping for tacos or making dips?
right

Dairy products vary a lot in the amount of calories and unhealthy fat. Simple substitutions like using non-fat plain Greek yogurt or fat-free sour cream instead of regular sour cream can make a difference in your meal plan.

Wrong

Dairy products vary a lot in the amount of calories and unhealthy fat. Simple substitutions like using non-fat plain Greek yogurt or fat-free sour cream instead of regular sour cream can make a difference in your meal plan.

Here are some tips to help you eat healthy:

  1. Fats and oils:

    • Replace butter, regular margarine, or lard with soft, light or diet margarine. You'll get less saturated fat.
    • Replace cooking oils with nonstick vegetable sprays, wine, or low-sodium chicken or beef broth.
    • Replace regular oil-based salad dressings with low-fat or non-fat salad dressings. Try a squeeze of lemon or lime instead of bottled dressing.

  2. Meats

    • Choose lean cuts rather than fatty cuts. Lean cuts include round steak, eye round, pork tenderloin, veal leg, and white meat poultry.
    • Use low-fat cooking methods, such as grilling, baking or broiling, instead of frying with fat or oil.

  3. Dairy

    • Use fat-free in place of whole milk, half and half or heavy whipping cream.
    • Use plain low-fat or nonfat yogurt or Greek yogurt in place of cream, sour cream, or mayonnaise.

  4. Eggs

    • Limit whole eggs to three or four per week. Eggs are a good source of protein and nutrients, but contain high levels of cholesterol.
    • Replace whole eggs with egg whites.

  5. Salt

    • Flavor food with lemon juice, flavored vinegars, peppers, garlic, salt-free seasoning blends and other herbs and spices instead of salt.
    • Rinse canned foods (vegetables, beans, fish and meats) with cold water for 1 minute to remove some sodium.
    • Choose low-sodium, reduced-sodium, or unsalted versions of canned or prepared foods.

This information is a summary from "Diabetes A to Z" and is provided with the permission of the American Diabetes Association.

It is a comprehensive book and recommended by the American Diabetes Association with the most up-to-date recommendations presented in a simple, yet informative format.

Click on the image to go to the American Diabetes Association bookstore.

Note: Care4life has no commercial interest in any of the books or resources it recommends.