Do you have too much on your plate? If you're newly diagnosed with diabetes, it might feel that way.
"You're sort of overwhelmed," said Kathy Laase of Cortland. "It sort of takes over your life."
But the plate
Do you have too much on your plate? If you're newly diagnosed with diabetes, it might feel that way.
"You're sort of overwhelmed," said Kathy Laase of Cortland. "It sort of takes over your life."
But the plate is the place to start.
"They can start by using the plate method," said Janet Aliff, a registered dietitian at St. Elizabeth Health Center. "Choosemyplate.gov is helpful for everyone, not just diabetics."
First of all, start with a smaller one.
"That's a big key - plates and cups are bigger than they used to be years ago," Aliff said.
Ways to improve
Add more vegetables
Keep portions small
Bake foods rather than frying them
Avoid processed grains
Consume fat-free dairy products
Choose low-sodium breads, frozen foods, canned foods and soups
Drink water instead of sugary beverages
WHAT:?Diabetes Wellness Connection Day, for pre-diabetics, diabetics and those at risk. Free blood sugar screening (eight-hour fast); support and information; free foot screenings.
WHEN: 8:30 to 11 a.m. Sept. 17
WHERE:?St. Joe's at the Mall
LEARN?MORE:?For more information or to register, call 330-652-7542 and press option 1.
On the Web
"You don't even have to buy cookbooks," said Janet Aliff of St. Elizabeth Health Center. Instead, she recommends www.dlife.com/recipes, where there are more than 9,000 recipes available, as well as many other Internet resources.
Then, divide it into four parts - vegetables and grains, proteins, fruits - with some dairy on the side.
Aliff said the bulk of the food should be from fruits and vegetables, which are also good for snacks.
"Meet with a dietitian and learn about healthy eating choices - whole grains, fruits and vegetables, avoiding high-fat sugary snacks and high-preservative foods," said Linda Tominey, nurse in the diabetes education department at Trumbull Memorial Hospital.
Aliff said it's important to look for foods that are high in nutrition density. Look at a nutrition label: If the gr