Pre-Diabetes & Weight Loss

Here is a questions I recently received from FOODPICKER.org:

I was recently diagnosed with pre-diabetes and was prescribed medication.  I have been following a diet to lose weight but unfortunately in the past few weeks, I have actually gained a few pounds.  When I was eating whatever I wanted without the medication, I stayed the same weight.  In the past, I have exercised at least 3 days a week but after a year of doing this I only lost about 10 pounds.  Do you have any suggestions?

Answer:  Some medications used to control blood sugar levels can result in weight gain.  At your next appointment with your physician, I would recommend discussing your blood sugar control, the weight gain and any other concerns you may have. Your physician may choose to change the dosage or medication prescribed.   Here are some other tips to help you achieve your weight loss goals:

• Physical activity – Try to engage in at least 30 minutes of physical activity 5 days a week. Remember that physical activity does not need to be ‘planned’ – the goal is to get active and stay active by doing things you enjoy such as swimming, walking, dancing, running, team sports, etc. 
• Meal frequency and portion size – Try to eat 5-6 small meals/day.  Make sure to watch the portion sizes and read labels.
• Try keeping a food diary with all foods and beverages you eat and drink throughout the day.  When you look back on your days intakes, ask yourself what you could have done differently to promote weight loss and better eating habits.  i.e. smaller portion sizes, fewer calorie dense beverages, less condiments, more fresh fruits, etc.
• Balance intake and expenditure – one pound is equivalent to 3500 calories.  To lose 1 lb in a week, you would need to either consume 500 fewer calories/day, burn an additional 500 calories/day or a combination of the two.
• Make dietary changes to incorporate more fresh fruits and vegetables, whole grains, low fat dairy products and limit fat.

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Diabetes & Munchies

Here is a question I recently received from FOODPICKER.org

I have diabetes and have grown tired of munching on carrots when the crazy hungry munchies hit.  I’m replacing chocolate bars with almonds in an attempt to lower my weight.  What exactly can I snack on when these munchies hit?

Answer:  Here are some ideas on what you can snack on when the “crazy hungry munchies” hit:

• Almonds are a great item to use as a snack, but is important to watch your portion size as they are a high source of fat and calories. When eating nuts, you may find it helpful to remember the phrase “enjoy a handful not a can-ful”
• Other non-starchy vegetables including broccoli, cucumbers, celery, sugar snap peas, peppers, tomatoes are great items to snack on.  Consider having them prepared and ready to grab when you need a quick snack or are on the go.
• Low fat yogurt with granola and fresh fruit mixed in
• 1/2 sandwich on whole grain bread with a protein source (i.e. peanut butter, skinless chicken or turkey)
• Fresh fruit

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Diabetes & Salad Dressing

Here is a question I recently received from FOODPICKER.org:

I’ve been trying to increase my salad intake and am not sure about what type of dressing to choose.  Could you give me some suggestions for salad dressings that are acceptable for someone with diabetes?

Answer:  Increasing your salad intake is a great way to get your daily vegetables in, but also a great source of many vitamins, miners and fiber.  When creating your salad, try adding additional ingredients that will add to the flavor without relying solely on dressing such as peppers, cucumbers, eggs, mushrooms, onions etc. When you add dressing, stick to varieties that are oil and vinegar based as these are usually lower in calories and  contain a healthier type of fat called monounsaturated fat.  Avoid the creamier dressings such as ranch, blue cheese and french as these are often higher in calories and saturated fat.  Most importantly, make sure to read the label and watch your portion size.

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