Every bite we take... family cooking

Every recipe we make..

Contributes to our overall health. 

Here are some simple suggestions to reduce your risk of diabetes from the experts at the University of Maryland Center for Diabetes and Endocrinology:

Cut the sugar

Often the amount of sugar in recipes can be cut in half or can be completely substituted out all together. You can use alternatives such as unsweetened applesauce or natural honey instead of sugar. Also you can add flavor to your dishes by using ingredients such as ginger, cinnamon, nutmeg, or extracts such as almond, vanilla or lemon. 

Sugar is an ingredient of many names, corn syrup, molasses, fruit juice concentrate, and fructose are all names for sugar. It is important to scan the ingredient list to look out for hidden sugars.  Remember that ingredients are listed from high to low so the closer it is to the front of the list, the higher content it has. 

Put away the frying pan

Even when you fry healthy vegetables or low fat meats, they absorb a lot of fat when fried.  There are healthier cooking alternatives that involve less fat, while still keeping the flavor. Try steaming, grilling, baking, roasting or broiling instead.

Add extras

It can be difficult to get your 5 servings of fruits and vegetables a day.  Try throwing them into your everyday meals.  Add spinach, tomatoes and/or mushrooms into your omelette, put veggies on top of your pizza, throw some banana slices or blueberries into your cereal or low-fat, natural yogurt. You can also, add extra beans, lentils and vegetables, such as peppers, carrots and celery, to soup and stews.

Try "Meatless Monday"

Or pick another day of the week when you skip eating meat.  Substitute meat for fish, beans, eggs, or soy foods instead. If you can't commit to a whole day without meat, ease your way in by preparing a few meatless dinners each week.  

Use smaller plates

How much you eat at every meal is big part of managing diabetes. Use smaller plates or a salad plate instead of a dinner plate to help with your portion sizes. Be sure to still stick with your recommended portions of vegetables, starches, and proteins.