Quick and Easy Snack Ideas February 25, 2010

Here’s the newest question from FOODPICKER.org:

I have been diagnosed with type 2 diabetes.  During the day at work I eat very little, but in the evenings and weekends, I can’t seem to stay out of the kitchen.  Do you have any suggestions to control my snacking in the evenings and weekends?

Eating very little throughout the day can lead to feeling very hungry by the end of the day, causing you to overeat. Try eating small meals throughout the day to get your body moving towards a healthier pattern of eating. Here are some recommendations I have:

1. Eat small meals throughout the day; snacking on low carbohydrate snacks in between meals. For example, peanut butter and celery, lean deli meats and string cheese, or mixed nuts.

2. Strive for 25-30grams of fiber a day. Fiber helps make you feel full longer and helps curb those feelings of hunger. Try oatmeal with breakfast, or whole grain toast with peanut butter; with lunch try a salad with lean meat and steamed brown rice, and for dinner try grilled fish, veggies and fruit for a sweet treat.

3. Over the weekend you probably have more time to eat and think about food versus during the week when you may be busier with work. Plan ahead! Think about your meals the day before and have some idea of what you may want to eat so when the day comes you aren’t roaming through the refrigerator and cabinets looking at everything that might sound good.

4. This tip goes with number three, try out some healthy diabetes recipes and plan your meals ahead. Make a list of those recipes you want to make and go to the grocery store with a plan.

Diabetes Literature February 18, 2010

I recently read The Best Life Guide to Managing Diabetes and Pre-Diabetes, by Bob Greene. This is a great book for people who still have unanswered questions related to their diabetes or family or friends who have diabetes. It’s a great resource because it describes what diabetes is in easy-to-understand language and also provides recipes, meal plans and how to prevent further complications.

It’s an easy read and it doesn’t have to be read from beginning to end; you can pick it up and read whatever you feel is more important.

Check it out for you or a friend/family member if you want to learn more about diabetes at www.thebestlife.com

Sweet Treats and Sugar Substitutes February 17, 2010

Here’s the newest question from FOODPICKER.org:

What is the best sugar substitute to use for baking and daily use for diabetics?

Answer:

Sugar does more than just sweeten foods, it adds layers and character. Sugar is used in baking to add moistness, sweetness, and shelf-life; without it products would be unpleasant to eat.  People with diabetes can enjoy sweet treats by substituting or combining white sugar with artificial sweeteners to lower the amount of calories and sugar in their foods. Sweetened foods should be eaten in moderation with attention given to calories, fat, carbohydrates and sugar.

The following artificial sweeteners are FDA approved, meaning they are safe for using at home:  Sweet and Low (Saccharin),  Equal or NutraSweet (Aspartame) , Sweet One (Acesulfame potassium), and  Splenda (Sucralose).

Sweet and Low, Equal, and Splenda can all be used for baking; NutraSweet is heat-sensitive and loses its sweetness as it is cooked.  Make sure to look at the packaging and determine how much should be used in replace of sugar.  Normally, artificial sweeteners are much sweeter than white sugar and you tend to use less in order to sweeten your product. Some artificial sweeteners cause baking times to change compared to the noted time on the package, make sure to double-check the oven while you are baking to ensure your baked goods don’t burn.

Look online for your artificial sweetener of choice to find helpful tips and recipes to use at home!

Happy Monday! February 15, 2010

I am a Nutrition Editor at http://FOODPICKER.org – a website designed to help people with diabetes.