Healthy

Happy Tuesday!

So what did you think about the statistics about diabetes? I am so glad that I am focused on my health because I do not want to be diabetic. Do you know what you can do to not be prediabetic? Here are ways to take care of your health.

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Regardless of what cuisine you prefer, here's what all healthy meal plans have in common. They include:

Fruits and vegetables Lean protein foods Less added sugar No Trans Fat

Beans Kidney, pinto, navy, or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too.

Beans do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.

Dark Green Leafy Vegetables Spinach, collards, and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E, and K, iron, calcium and potassium. These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews.

Citrus Fruit Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium.

Sweet Potatoes They are a starchy vegetable packed full of vitamin A, fiber, vitamin C, and potassium.

Try a sweet potato in place of a regular potato and sprinkle cinnamon on top.

Berries Blueberries and strawberries are all packed with antioxidants, vitamins and fiber. Berries can be a great option to satisfy your sweet tooth and they provide an added benefit of vitamin C, vitamin K, manganese, potassium and fiber.

Tomatoes The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.

Fish High in Omega-3 Fatty Acids Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as "fatty fish." Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, trout, and albacore tuna. Choose fish that is broiled, baked or grilled to avoid the carbohydrate and extra calories that would be in fish that is breaded and fried.

Nuts An ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.

Whole Grains It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro.

Milk and Yogurt You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many milk and yogurt products are a fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Look for yogurt products that are lower in fat and added sugar.

Poultry Choose poultry without the skin for less saturated fat and cholesterol.

Chicken, turkey, Cornish hen

Cheese and Eggs Reduced-fat cheese or regular cheese in small amounts Cottage cheese Whole eggs

Game Buffalo, ostrich, rabbit, venison Dove, duck, goose, or pheasant (no skin)

Beef, Pork, Veal, Lamb It’s best to limit your intake of red meat which is often higher in saturated fat and processed meats like ham, bacon and hot dogs which are often higher in saturated fat and sodium. If you decide to have these, choose the leanest options, which are:

Select or Choice grades of beef trimmed of fat including: chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak, tenderloin Lamb: chop, leg, or roast Veal: loin chop or roast Pork: Canadian bacon, center loin chop, ham, tenderloin

Reference: Making Healthy Food Choices, American Diabetes Association

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Take a good look at your menu to see if you need to add/remove food items to help you have a well-balanced menu. It may be difficult to change, however, creating healthier habits now will have a long-term impact on your health. Are you worth it?

Make IT a FANTASTIC Day!

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