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Archive for October, 2010

Here is a question I recently received from FOODPICKER.org

I was just diagnosed with pre-diabetes.  The nurse told me to eat lots of vegetables.  Could you tell me what “lots of vegetables” means and what type of vegetables to consume?  Also, how should I prepare them?

Answer: Vegetables can be classified into two different categories – starchy and non starchy vegetables.  Starchy vegetables include corn, peas and potatoes.  A serving size for these vegetables is 1/2 cup and generally have 15 grams carbohydrate.  Non starchy vegetables are lower in carbohydrates and calories, and include broccoli, carrots, cauliflower, celery and spinach.  A serving size for these vegetables is 1/2 cup cooked or 1 cup raw, and have 5 grams carbohydrate.  Aim to consume 3-5 servings of non starchy vegetables per day.

Prepare non-starchy vegetables by  steaming, grilling, sautéing or microwaving. If sautéing,  use a small amount of olive or canola oil to coat the pan.  Try experimenting with various seasoning to add flavor.

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Here is a question I recently received from FOODPICKER.org

I have type 2 diabetes and love Mexican food.  Could you give me some tips on what to order at my favorite Mexican restaurant?

Answer:  When dining out,  it is important to pay attention to portion sizes and cooking methods, and also ask how items are prepared.  Here are some suggestions:

  • Choose items that are grilled instead of fried
  • Split your entrée with a friend or ask for a to-go box to pre-portion what you will eat
  • Substitute the rice or fries with an order or black beans to increase the fiber content
  • Order water or a diet soda to drink instead of  regular soda
  • Watch the size and amount of tortillas you eat – 1 6in tortilla contains 15g carbohydrate or is 1 carbohydrate choice
  • Now days, most restaurants have an online website and post nutrient information.  Take some time and explore these websites so you are aware of just how many calories and fat are in these products

 

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Here is a question I recently received from FOODPICKER.org

My husband has diabetes and we always eat whole wheat bread but wanted something different for a change.  Is rye bread or sourdough bread as good of an option as whole wheat?

Answer:  It is important to know that all breads are not created equally.  When determining what type may be the best choice, take a look at the nutrition facts label usually found on the back of the packaging.  Choose a variety that contains both whole grains and fiber.  In addition, pay attention to how many carbohydrates are in one slice.  Typically, one slice of bread contains 15g carbohydrate which equals 1 carbohydrate choice.

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