So many of us are touched by diabetes – either through friends, families or ourselves. Wherever I go to promote my latest book Mix ‘n’ Match Meals in Minutes for People with Diabetes, I hear my father has diabetes or my sister or I’ve just become pre-diabetic. When I saw these latest statistics from the American Diabetes Association (ADA), I can understand why so many respond this way. Over 70 million adults and children have diabetes or are pre-diabetic.
Another point the ADA make is that people with diabetes have the same nutritional needs as everyone else.
There is much confusion about what to eat. Here are some tips:
IS IT TRUE THAT PEOPLE WITH DIABETES CAN’T EAT CHOCOLATE OR SWEETS?
Eaten in small amounts as part of a healthy meal and exercise plan, you can have chocolate. Dark chocolate has some beneficial attributes. Sweets containing mostly sugar have little value.
FRUIT IS HEALTHY. CAN I EAT AS MUCH AS I WANT?
Fruit contains fiber, vitamins and minerals and should be included in your meal plan. Fruit also contains carbohydrates, so moderation is important.
ARE SNACKS LOW IN FAT SUCH AS AIR-POPPED POPCORN OK?
Low-fat foods still have calories. Calories count. Keep the portion sizes small.
CAN I DRINK ALCOHOL?
While it’s best to minimize alcohol consumption, the ADA recommends a limit of 1 drink a day for women and 2 drinks for men. A drink is a 5-ounce glass of wine, 12-ounce glass of light beer, or 1-1/2 ounces of 80-proof distilled spirits.
Some general eating tips:
- Eat lots of non-starchy vegetables such as broccoli, spinach, green beans.
- Choose whole grain foods, such as brown rice and whole wheat pasta, instead of processed grains.
- Eat fish 2 to 3 times a week.
- Eat lean meats. Remove skin from chicken and turkey.
- Drink water or calorie-free drinks instead of regular soda, fruit punch and other sugar-sweetened drinks.
So what’s for dinner? This is a one-pot meal based on ingredients you can pick up in the supermarket and assemble at home in just minutes. It follows the newest guidelines from the American Diabetes Association
Linda Gassenheimer is the author of fourteen cookbooks including her newest, Prevention’s Fit and Fast Meals in Minutes and Mix ‘n Match Meals in Minutes for People with Diabetes. Email Linda at dinnerinminutes@ou.org. You can visit Linda on her web page at www.DinnerInMinutes.com.