Welcome To Your Tip of the Month to Help Prevent Diabetes!


Eat Healthy!

  • Use more herbs, spices, and citrus to season foods instead of adding salt or fat.
  • Boost the amount of vegetables you eat by finding ways to add them to your main dish as well as having a side of vegetables at meals (e.g., If you are making lasagna, try replacing the noodles with zucchini cut into slices lengthwise or add spinach to the cheese layers and also serve a side salad).
  • If you eat snacks, pick them from food groups that you missed at your last meal (e.g., If your lunch was a peanut butter and jelly sandwich and a piece of fruit, you missed dairy and vegetables. You could have some cherry tomatoes and a stick of string cheese as an afternoon snack to fill in the gaps).
  • You could share the recommended cooking temperatures for meat, poultry, fish, and eggs or other food safety tips.
  • Gradually increase the amount of fiber you eat by:
    • Switching to whole grain bread, cereals, buns, bagels, and pasta.
    • Eating beans and peas more often.
    • Eating at least 5 servings of fruits and vegetables per day.
    • Eating fruits and vegetables with the edible skin on.
    • Choosing whole fruit instead of fruit juice.
  • In case you want some examples for nutritious cooking methods, you could suggest baking, broiling, or barbequing foods instead of frying them or cooking them with extra fat. Another example is to enjoy vegetables raw, grilled, or steamed instead of coating them in creams, gravies, or butter.

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