Chapter 3

Making It Healthy: Tips and Techniques

IN THIS CHAPTER

check Getting some smart shopping tips

check Making simple ingredient swaps for healthier dishes

check Finding diabetes-friendly cooking techniques

check Controlling your appetite

check Embracing healthy eating

When people are diagnosed with type 2 diabetes, they’re often asked to make lifestyle changes to help them manage their blood glucose levels and prevent or delay the complications of diabetes. But changing your eating habits can be a daunting task, especially if you’re just learning how to eat well with diabetes. Luckily, you don’t need to transform your diet overnight. You can make small changes to your cooking and eating habits to improve the quality of your diet and help you enjoy your time in the kitchen! In this chapter, we offer some simple tips and techniques that will help you on your path toward healthy eating success.

tip A good first step when learning how to eat healthy with diabetes is to meet with a registered dietitian (RD) or registered dietitian nutritionist (RDN) who will sit down with you to help you create an individualized meal plan based on your personal eating patterns and food preferences that will help you manage your blood glucose and reach your personal diabetes goals. The tips and techniques discussed in this chapter are meant to help you embrace healthy eating and cooking in the hopes that changing your eating habits doesn’t have to be difficult or stressful. However, the information in this chapter is not a substitute for a consultation with an RD or RDN or an individualized meal plan.

This chapter not only shows you easy ways to make your meals healthier, but also helps you maintain the joy of eating as you make changes to your diet. Healthy eating begins in the mind. Adjusting how you think about food is often a big step toward healthier living. The tips in this chapter will address four main aspects of healthy eating: choosing ingredients, using healthy cooking techniques, understanding your appetite, and creating a positive mind-set. Adopting a few healthy techniques in each of these areas will prepare you to make any recipe or meal healthy!

remember You don’t need to make a lot of changes all at once. Trying out just a few healthy eating tips each week can go a long way when it comes to improving your diet and managing your blood glucose.

Now let’s take a closer look at some of the tips and techniques you can use in your kitchen to help you eat well and enjoy every minute of it.

It’s All about Ingredients

Healthy, quality ingredients are the foundation of a nutritious meal. But it’s not always easy to know which ingredients are the healthiest options, and it can be tempting when shopping and cooking to select less healthy ingredients. This section gives you simple tips to help you avoid temptation while shopping and find the best ingredients for your meals. If you’re not sure what kinds of foods people with diabetes can eat, visit Chapter 1 for detailed information on the best food choices for people with diabetes. Or you can meet with an RD or RDN to discuss the best food choices for you. It’s a good idea to have a grasp of this information before you begin shopping.

remember Generally speaking, good food choices for people with diabetes include

  • Fresh, canned, or frozen fruits and nonstarchy vegetables (including tomatoes, carrots, broccoli, asparagus, onions, peppers, salad greens, and many more)
  • Lean sources of protein
  • Whole-grains and starchy vegetables (such as potatoes, corn, green peas, and winter squash)
  • “Healthy” unsaturated fats (such as plant oils, nuts, and seeds)

When shopping, try to select these foods instead of processed, high-fat, and high-sodium or high-sugar foods.

In this section, we also look at some easy ingredient substitutions you can use to make some of your favorite recipes a little more diabetes-friendly. Making a few simple changes to the ingredient list of a recipe can significantly reduce the amount of fat, sodium, and carbohydrate in a dish.

Shop wisely

tip The idea of shopping for healthy ingredients may seem intimidating, but we have a few straightforward tips to help you make the most of your next trip to the grocery store and take the stress out of shopping:

  • Don’t shop when you’re hungry. Shopping when you’re hungry can lower your resolve to choose healthy ingredients. If you’re hungry, you may reach for comfort foods or snacks that contain a lot of carbohydrate, fat, sodium, or sugar instead of looking for more nutritious choices. Or you may end up buying more food than you actually need. Eat a healthy snack before shopping if it’s been a while since your last meal.
  • Bring a shopping list. This seems like an obvious tip, but it can make a big difference! Bring a complete shopping list with you and try to stick to it. If you focus on finding the healthy ingredients you need, you’ll be less tempted to buy foods you don’t need. Don’t forget to check your refrigerator and pantry before you go shopping; if you’re out of any staple ingredients (spices, herbs, condiments, eggs, milk), add them to your list.
  • Avoid the center aisles of the grocery store. When you get to the grocery store, take a moment to plan your route through the store. Stick to shopping on the outer perimeter of the store if possible; this is where you’ll find fresh produce and other fresh ingredients. The center aisles hold processed foods. You may need to dip into a few aisles to grab an item or two, but it’s best to do most of your shopping in the outer sections of the store.
  • Skip “sugar-free” or “diabetic” foods. You’ll see many products in the grocery store that are labeled “sugar-free” or marketed to people with diabetes. You do not need to purchase these foods. They’re often expensive, and some of these products (such as sugar-free cookies or candies) contain sugar alcohols that may cause gastrointestinal discomfort if eaten in large amounts. You’re better off choosing fresh, whole ingredients than “diabetic” foods.
  • Keep an eye on sodium and sugar. When it comes to produce, purchasing fresh or frozen unprocessed ingredients as often as possible is the ideal. Canned fruits and vegetables are also good options, but keep an eye on the sodium and sugar content of these products. Look for low-sodium canned vegetables or vegetable juices. If you can’t find low-sodium canned vegetables, drain and rinse these foods before using them. Fruits canned in juice or extra-light syrup are the best options when it comes to fruit.
  • Add some variety to your diet. Choose a wide range of colors of fruits and vegetables from the grocery store. Eating all different colors and kinds of produce will ensure you get a full spectrum of vitamins, minerals, and other beneficial nutrients in your diet. Add some variety to your whole-grain choices as well; instead of sticking with brown rice, try adding quinoa, farro, barley, or bulgur wheat to your shopping cart.
  • Read food labels. When buying packaged products, take a look at the Nutrition Facts panels and compare nutrients for similar foods to find the one that will work best with your meal plan.

Ingredient swaps for healthier recipes

One of the reasons people find it so overwhelming to make healthy food choices is because they have the idea that eating healthier means giving up all of the foods they love. Well, don’t worry — you don’t have to throw away grandma’s potato salad recipe or stop cooking your favorite casserole just because you have diabetes!

The trick is to find little ways to make these foods healthier or eat smaller portions. You may be able to reduce the carbohydrate, fat, sodium, and/or calorie content of your favorite recipes to help them better fit into your diabetes meal plan. Swapping out a few of the less healthy ingredients in a recipe for more nutritious options can make all the difference. Try some of the common ingredient substitutions shown in Table 3-1.

TABLE 3-1 Ingredient Substitutions

Instead of …

Try …

All-purpose flour

Whole-wheat flour (this may affect the texture of baked goods)

Bacon

Reduced-sodium Canadian bacon, turkey bacon, or smoked turkey slices

Butter (for sautéing)

Vegetable oil, olive oil, or any other plant oil

Deli meat

Grilled or baked chicken or turkey breast

Full-fat cheese

Reduced-fat cheese (or choose a full-fat cheese with a stronger flavor and reduce the amount used)

Full-fat yogurt

Nonfat yogurt

Ground beef

Very lean ground beef, ground chicken or turkey, or replace some of the beef with beans or lentils

Hamburger buns

Whole-wheat buns or roasted portobello mushrooms

Hash browns

Grated zucchini

Mashed potatoes

Cauliflower mash

Mayonnaise

Light mayonnaise, mustard, or mashed avocado

Salt

Decrease the amount of salt or use herbs, spices, and salt-free seasoning blends to add more flavor

Sour cream

Plain nonfat yogurt (regular or Greek)

Sugar (for baking)

Replace some or all of the sugar with granulated artificial sweetener or artificial sweetener baking blend (follow package instructions)

Tortillas (for tacos)

Whole-wheat tortillas or large lettuce or kale leaves

White bread

100 percent whole-wheat bread

White pasta

Whole-wheat pasta, spaghetti squash, or zucchini ribbons

White rice

Brown rice, wild rice, or another whole grain

Whole eggs

Egg whites or egg substitute

Whole or 2 percent milk

Fat-free or 1 percent milk

You can use these ingredient swaps in just about any recipe! Keep in mind that you don’t need to find a healthier substitute for every ingredient in a recipe. Even one or two ingredient swaps can make a dish healthier. A good place to start is finding a healthier option to replace the ingredient that is highest in fat, sodium, or carbohydrate.

warning Swapping ingredients when baking can change the look and texture of baked goods. It may take some trial and error to figure out which healthy ingredient swaps work best in your favorite baked-good recipe. If you decide to use a sugar substitute in your recipe, read the tips on the package so you know how much of the sugar substitute to use.

tip Another great way to make your recipes and meals healthier is to use some nonstarchy vegetables to add bulk to a dish or balance out your plate. Because nonstarchy vegetables are low in calories and carbohydrate, you can enjoy these vegetables in larger amounts than other foods, making them a great food option when you want to satisfy your hunger without compromising your meal plan. Here are a few simple tips for using nonstarchy vegetables to your advantage:

  • Bulk it up. Nonstarchy vegetables can provide substance and flavor while adding healthy nutrients and very few calories to a recipe. Add an extra serving of nonstarchy vegetables into your meal by adding them to an omelet or a pasta dish (the bulk from the veggies may help you eat less pasta). Even if you’re not a big fan of vegetables, you can sneak in a serving by finely chopping some vegetables and “hiding” them in a pasta sauce or soup.
  • Replace some protein with vegetables. You may be able to slightly reduce the fat and calorie content of a recipe and increase the fiber content by replacing some or all of the meat, seafood, or poultry in a dish with nonstarchy vegetables. This works especially well in recipes for combination foods such as soups, casseroles, pasta dishes, or even pizzas. These dishes have so many different ingredients that you may not even notice if you replace half of the animal protein with vegetables!
  • Pay attention to sides. If you’re cooking a main dish that is a little higher in fat, carbohydrate, or sodium than you would like, pair it with healthier side dishes so you have a balanced meal. For example, if you’re cooking a burger for dinner, maybe opt for a side salad or a nonstarchy vegetable like baked zucchini wedges instead of making french fries.

Adjusting Your Cooking Habits

Before you were diagnosed with diabetes, you may have prepared your meals without giving a lot of thought to the method (frying, baking, or grilling) you used. Maybe you used whatever fat was handy to sauté vegetables and weren’t worried about a food’s fat content. You just wanted to cook something quickly and eat it so you could get back to your busy day.

A diabetes diagnosis requires you to monitor your health more closely. Now you may need to put more thought into how you prepare dishes. Would you be better off eating a chicken breast that’s been fried or grilled? How can you cut some fat from your diet? Can you find a way to take those veggies from bland to whiz-bang delicious? We help you find the answers to these questions in the following sections.

Focusing on technique

Although it’s true that healthy ingredients are the basis for a healthy dish, it’s also important to use cooking methods that bring out the flavor of these ingredients without compromising their nutritional value. When it comes to cooking, some methods are better than others. Deep frying or adding lots of fat and salt to foods, for example, can turn healthy ingredients into an unhealthy dish and contribute many grams of fat and sodium to your meal. But using healthy cooking preparations doesn’t mean you have to eat plain baked proteins and steamed vegetables.

Consider the following healthy cooking methods that will keep your meal plan on track without sacrificing taste:

  • Sautéing: Sautéing refers to frying ingredients in a pan using a little fat. Depending on the type and amount of fat used, this can be a relatively healthy cooking method. Try to avoid sautéing your foods in animal fats like butter; instead use a small amount (aim for 1 tablespoon or less) of a vegetable oil such as olive oil, canola oil, or avocado oil. Use nonstick cookware when sautéing ingredients, or spray the pan with nonstick vegetable oil spray so you don’t need to use as much oil. You can also try sautéing foods in a small amount of cooking wine, broth, or water if you don’t want to use oil.
  • Stir-frying: Stir-frying is a method similar to sautéing in which ingredients are fried in a small amount of very hot oil. Certain oils are more appropriate for high-heat cooking methods (like stir-frying) than others; use an oil with a high smoke point, such as avocado, canola, safflower, or peanut oil. Heating an oil with a low smoke point too far beyond that smoke point could possibly cause a fire. It’s important to stir continuously when preparing a stir-fry. You should use a plant-based oil for stir-frying instead of using butter.
  • Boiling and poaching: Boiling and poaching are both healthy cooking methods because they don’t require adding fats to your ingredients. In both of these methods, the ingredients are cooking in hot liquid (usually water). Boiling is a good way to prepare starchy and nonstarchy vegetables such as potatoes, corn, dried beans, carrots, and broccoli. Poaching is a slightly gentler method of cooking that is great for preparing eggs, fish, and vegetables.
  • Steaming: Steaming fish, vegetables, and even some grains is another healthy cooking method because no added fat is required to cook the ingredients. Instead the steam from boiling water gently cooks the ingredients, keeping them moist.
  • Roasting, grilling, or broiling: All three of these cooking methods can be healthy ways to prepare meat, poultry, and seafood. Try not to add a lot of extra fats to ingredients before cooking. And if you’re basting meat or poultry, try using a small amount of broth instead of basting with the pan drippings. Roasting or grilling vegetables (and fruits if you’re feeling adventurous) is a wonderful way to enhance their flavor. Broiling, however, has the potential to dry out vegetables quickly.
  • Microwaving: Almost everyone has a microwave, though few people associate microwaving with healthy eating. But the microwave can be a big asset to a healthy kitchen because it saves you time and you can cook many ingredients in the microwave without adding fat. Use your microwave to cook vegetables or bake a potato so you don’t have to turn on the stove or oven. Many grocery stores even sell frozen vegetables that steam in the bag or microwavable rice.

You can take advantage of all these different cooking methods when you’re preparing diabetes-friendly meals! Just remember to keep the amount of fat used while cooking to a minimum, and choose vegetable oils (sources of unsaturated fat) over animal fats such as butter and lard.

Reducing the amount of fat you add to dishes

Reducing the amount of oil you use while cooking is a great way to make sure you’re not adding too much fat to your foods. Excess fat can cause weight gain, and eating too much saturated fat (found in butter, lard, cream, poultry skin, full-fat dairy products, and other animal fats) can increase your risk for heart disease. People with diabetes already have an increased risk of heart complications, so it’s important to monitor your fat intake.

tip Here are a few easy ways to reduce the amount of fat in your meals:

  • If you’re pan-frying meat, drain the fat off the meat as you’re cooking.
  • After making a soup or stew, let it cool to room temperature and then chill it in the refrigerator until the fat settles at the top of the soup and hardens. Skim the fat off the top and discard it before reheating and enjoying the soup.
  • If you’re roasting, grilling, or broiling meat, cook it on a rack so the fat can drain off the meat as it cooks.
  • Remove the skin from chicken, turkey, and other poultry either before cooking or before eating. The skin contains saturated fat.
  • Avoid recipes and foods with butter- or cream-based sauces.

Amping up the flavor

People with diabetes need to find healthy ways to flavor their foods without adding high-fat or high-sodium ingredients to the mix. Here are a few cooking tips to help you boost the flavor of your foods:

  • Marinate your proteins. Try marinating meats, poultry, and seafood using fresh herbs, spices, lemon or lime juice, cooking wine, vinegar, or low-sodium broth. These ingredients are low in fat, sodium, and calories and are a healthier alternative to store-bought marinades. You can marinate your vegetables, too!
  • Use herbs and spices. Adding fresh or dried herbs, ground spices, or salt-free spice blends to a dish is a great way to add flavor without adding salt or fat. Experiment with fresh herbs — such as dill, parsley, cilantro, sage, rosemary, and thyme — to find out which flavor combinations are your favorites. If you’re using dried herbs and spices, make sure they haven’t been sitting in your spice cabinet for too long; many bottled herbs and spices begin to lose potency after 6 months to 1 year.

    warning Be careful not to overseason your dish. Add herbs and spices in small quantities at first and taste the food to see if you need more flavor.

  • Cook with aromatic vegetables. Aromatic vegetables, such as garlic, ginger, onion, and celery add a wonderful smell and incredible flavor to a dish. You’ll be amazed at what adding some aromatic vegetables to a stir-fry, soup stock, or roasting pan (along with a protein or other vegetables) can do to enhance the taste of an otherwise plain dish. It’s a good idea to always keep a few of these vegetables on hand in your kitchen.
  • Add some citrus. The juice of citrus fruits is a great way to add brightness to a dish and enhance its natural flavors without adding salt. Try adding a squeeze of fresh lemon, lime, or even orange juice to fish, vegetables, or grains either before or after cooking. Citrus juice also tastes great in marinades and salad dressings.

Eating Less

In addition to making healthier food choices, many people with diabetes need to adjust their eating habits so they eat less food. Eating too many servings of a food, even a healthy food, will affect your blood glucose and can add to weight gain. Eating the right serving sizes for your calorie goals and practicing portion control are essential parts of any healthy eating plan.

tip If you find yourself struggling to control your appetite, the following tips may help:

  • Avoid skipping meals. The hunger caused by missing a meal can lead you to overeat later in the day and cause your blood glucose to rise or fall.
  • Remove distractions while eating so you can recognize when your body is full.
  • To make sure you’re not serving yourself too much, measure out the correct serving sizes for your foods instead of estimating for a while to become familiar with the serving sizes that are right for you.
  • Try serving your foods and beverage in smaller dishes and cups. It sounds a little silly, but using smaller dishes can make regular portions of foods and drinks look larger. It can help trick your mind into thinking you’re eating more.
  • If you have favorite junk foods that you crave, you don’t have to deny yourself these foods. Denying yourself may backfire and make you want them even more, causing you to overindulge! You can eat these foods in small portions sometimes as long as you account for them in your meal plan. This means counting the amount of calories and/or carbohydrate in these foods toward you daily or mealtime goal (if you’re tracking calories or carbohydrate) or forgoing other starchy or high-calorie foods during the meal and pairing the food you’re craving with healthy foods, such as nonstarchy vegetables or lean protein.
  • If you just ate but still feel hungry, take a moment to examine your emotions. Are you bored, stressed, angry, or sad? Some people feel compelled to eat based on their emotions, so it’s important to figure out if you’re experiencing true hunger or if you’re being triggered by your emotions.
  • If you feel hungry often, try to distract yourself with a couple of different activities. Before you indulge, try drinking a glass of water, taking a short walk or doing another form of light exercise, or reading or watching TV.

If you were used to eating large portions of food before you were diagnosed with diabetes, appetite control may be a difficult part of transitioning to a healthier lifestyle. Put these tips to good use, and after a few weeks, your appetite should adjust to your new eating habits. For more tips on portion control, see Chapter 17.

tip If you can’t control your appetite despite your best efforts, discuss this with your doctor, who can give you a referral to a RD or RDN. They can help you make the best food choices, adjust your meal plan to help you avoid hunger, or recommend another form of therapy.

A New Attitude

Eating nutritious meals and increasing your knowledge to make better food choices are both vital parts of a healthy lifestyle. But believe it or not, eating well isn’t just about the food — it’s also about your attitude. Diabetes can be tough to manage and changing your lifestyle can be stressful, but if you’re always focused on the negative aspects of diabetes management, you’ll find it harder to take care of yourself.

tip To make positive lifestyle changes last, adjust your thinking to embrace your new, healthier habits. Set yourself up for success by following these tips for finding joy in healthy eating and cooking:

  • Manage your expectations. Making better food choices and cooking healthy meals aren’t skills that you pick up overnight. If you’re not familiar with diabetes nutrition or don’t have much experience in the kitchen, learning how to do these things can take time. Start by making small changes to the way you shop for ingredients and cook dishes (hopefully the tips in this chapter will help). You also need to manage your expectations when it comes to diabetes and other health goals. For example, if one of your goals is to lose weight, don’t expect to lose 10 pounds in 1 week. Set small, realistic goals for yourself, and try not to get discouraged if things aren’t progressing as quickly as you’d like.
  • Gain confidence in the kitchen. Eating well with diabetes does require some cooking, and this can be intimidating if you’re not used to spending much time in the kitchen. Make things easy on yourself by sticking to quick, simple recipes as you’re learning. Many of the recipes in this book are great for beginner cooks!

    tip Read through each recipe carefully and look up any ingredients or cooking terms that you’re unfamiliar with. Making mistakes is part of the process, so try not to be too hard on yourself.

  • Make healthy eating fun. Eating well doesn’t have to be a chore. Find something positive that motivates you to continue eating healthy foods. You might discover as you begin spending time in the kitchen that you really love cooking. If that’s the case, that’s great! Look for new healthy recipes to try each week, take a cooking class to inspire you, or make nutritious menus to share with your friends and family.

    If you’re not a fan of cooking, try to include something you love in the process. If you’re a music fan, make a playlist to listen to as you cook dinner each night. If you love spending time with your friends, invite them over to help you cook. Fan of the outdoors? Visit your local farmers’ market and find fresh ingredients to prepare. Find some aspect of healthy eating that excites you.

  • Savor your food and slow down. One of the best ways to maintain a positive attitude about healthy eating is to actually experience and allow yourself to enjoy healthy foods. It can be tough on busy days, but it’s important to take a break from everything else when you can and focus on the food you’re eating without distractions. Try to appreciate the progress you’re making as a cook and the fact that you have nutritious food to eat.
  • Find a support system. Maintaining a healthy lifestyle can be tough even if you maintain a positive attitude. Sometime it helps to talk to someone about what you’re going through. Is there a friend or family member who is supportive of your health goals and lifestyle changes whom you can turn to? Don’t be afraid to talk to that person if you’re feeling overwhelmed. Diabetes support groups (both online and in person) are another great resource. If you’re struggling with a specific aspect of healthy eating or diabetes management, you can also ask your doctor or dietitian for help.
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