Although those of us who battle diabetes are constantly aware of the importance of a healthy diet and healthy lifestyle, the advent of Spring causes many to focus on body image, healthy diet and exercise. This post provides tips on how to eat better-look better-feel better,  control portion sizes, selection of healthy menus, and inclusion of  daily activity [exercise programs].  As we eat better [healthy meals], we enhance control of our diabetes. Several small, frequent meals are more effective not only for diabetes control but also for weight loss and maintenance.  Regular activity increases the efficiency of our body in burning up the calories eaten and has positive impact on attitude and outlook.  As we tone, trim and maintain our bodies, we not only feel better and look better, but are also healthier.

This post contains tips for portion sizes; selection of fun, easy, healthy menus; ideas for easy to implement and continue activity [exercise] routines.  Portion sizes may be determined easily.

Figuring Out Portion Sizes

 

What you eat is important, especially when it comes to making positive food choices, but how much you eat is the real brainteaser of healthy eating. When you look at the oversize food portions, ranging from the diameter of bagels to mounds of pasta, translating a serving size into portions is a big challenge in a more-is-better world.

The first step is knowing the difference between a portion and a serving size. A serving size is a recommended standard measurement of food. A portion is how much food you eat, which could consist of multiple servings.

Visually comparing a serving size to an everyday object you have at home, such as a baseball or a shot glass, can be helpful in identifying what a serving size looks like without carting around a scale and measuring cups for every meal and snack. Here are some general guidelines for the number of daily servings from each food group*:

     

Activity/exercise is another significant component we need to include in our healthy living plan of action.  Activity is essential for a healthy body.  Many easy to implement and follow routines are available.  The easiest and most cost effective is walking.  It requires no tools or equipment; no special area; no required time limit.  The key to using walking as an effective exercise is consistency.  Fifteen to thirty minutes 3 to 5 times weekly to begin.  Increase as your endurance and motivation grow.  Walk alone, with a group. locally, on a track, at a gym.  Do whatever works best for you.  However, do it consistently. Yoga, dance routines, etc. can be fun ways to add activity to your lifestyle.

The Secrets of Better Cooking

If cooking healthfully seems impossible, you’ve come to the right place. Whether you want to bake, steam, grill, saute, stir-fry, roast, or poach, our breakdown of seven easy cooking methods proves anyone can cook healthfully.

Bake.  Baking is a cooking method that circulates dry heat around food for a prolonged period. It requires minimal fat to make food browned and crisp.  

 GET THIS BREADED CHICKEN STRIPS AND SW EET POTATO FRIES RECIPE 

Steam – Steaming is a method of moist-heat cooking that uses steam to conduct heat to delicate foods, such as vegetables and seafood. Because the vegetables are not submerged in water, cooking them by steam is the best way to preserve their nutrients and bright colors.   

GET THIS GINGER-BASIL STEAMED VEGETABLES RECIPE  

GrillGrilling is a method of dry-heat cooking that transfers heat to foods from an open flame. This method can reduce the fat content of higher-fat meats because some of the fat drips off as the meat cooks.

GET THIS GRILLED BEEF KABOBS WITH CHIMICHURRI SAUCE RECIPE  

SauteSauteeing is quickly cooking foods in a shallow pan over medium-high heat. A small amount of oil or butter is required — usually 1 to 2 tablespoons — so sauteed foods absorb little fat.

GET THIS CHICKEN WITH RED WINE PAN SAUCE RECIPE 

Stir-Fry Stir-frying is a Chinese cooking method similar to sauteeing, but the foods are cooked at a higher temperature and are constantly stirred until cooked through. Stir-frying is perfect for vegetables, seafood, and other lean proteins.

GET THIS SHRIMP AND SCALLOP VEGETABLE STIR-FRY RECIPE  

Roast – Roasting is similar to baking, but it is almost always done in an open pan. Roasted meats are placed on a rack so they don’t sit in their own juices while cooking.

GET THIS ROASTED PORK TENDERLOIN WITH APPLES AND CARROTS RECIPE

Poach – Poaching is a moist-heat method of gently simmering foods in liquid. It’s best for delicate foods, such as seafood and eggs. Poached foods absorb flavor but little fat.

GET THIS CITRUS POACHED SALMON WITH ASPARAGUS RECIPE 

SOURCE: 7 Healthy Cooking Methods for Diabetes 

Let today be day one of your 2017 Healthier You program.


About the Author

Theresa was diagnosed with type 2 Diabetes Fall 2009.

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