"Better Eating Resolutions"

 

I WANT TO EAT MORE FRUITS AND VEGGIES: Eat at least one more vegetable or fruit at every meal. Keep cut-up raw veggies in the front of the fridge and fruit on the counter where you'll see it. Have healthy dips on hand, like hummus, peanut butter, and low-fat yogurt. Load extra veggies into your sandwiches, pizzas, salads, soups, and omelets. Pureed veggies like butternut squash can thicken soup and other dishes and add nutrients to them. Mix cauliflower puree in with mashed potatoes.

I WANT TO EAT LESS FAST FOOD: Try to reduce fast-food temptations. Take a different route to avoid seeing drive-through restaurants. Keep fruit or nuts with you to tide you over until you get home or to work. If you can't resist, choose lower-calorie options like grilled chicken or low-fat chili. And look for fruit or veggie options like a salad (watch the dressing) or plain baked potato as a side. Order regular or small sizes, and avoid value meals. Sip water or diet soda instead of sugary soda.

I WANT TO SNACK HEALTHIER: Eat one more healthy snack a day. Instead of reaching for cookies or chips, enjoy a small handful of nuts or trail mix, or low-fat yogurt (watch for added sugar). Take advantage of fresh fruit in season. Citrus fruits like oranges are especially good because they take time to peel and eat. Eat pretzels or a few whole-wheat crackers with low-fat cheese. But only snack when you're really hungry -- not just bored or stressed -- and only eat one serving.

I WANT TO DINE OUT LESS: Plan every day so your only option isn't a restaurant. Use a slow cooker so a hot, healthy meal is ready and waiting for you when you come home at dinner time. Cook more than you need, and freeze half. Then you'll have frozen meals you can take out whenever you need them. You can even make easy-to-fix healthy breakfasts -- like oatmeal with fruit -- for lunch or dinner.

I WANT TO AVOID MINDLESS EATING: Eat only when you're actually hungry. When you feel satisfied -- but before you feel full -- stop eating, even if there's still food on your plate. Don't sit in front of the TV or computer when you eat. Multitasking leads to overeating. Pay attention to your food. When you tune in to your appetite signals, you're less likely to eat just because you're bored.

I WANT TO SNACK LESS AT WORK: Get unhealthy snacks out of your office -- or at least out of plain sight. You'll eat less if you don't have food within easy reach. If you tend to graze mindlessly at work, don't keep food at your desk. Keep it at least 6 feet away from where you sit. The distance makes you think each time you grab a bite. Take time for a real lunch break, away from your desk.

I WANT TO EAT SMART AT RESTAURANTS: Just like eating at home, planning can help you make smarter choices in restaurants. Find one that serves a children's menu or smaller portion sizes. Don't let yourself get so hungry that you overeat. Have a healthy snack beforehand. Or start with a clear (not creamy) soup or salad. Cut your meal in half and take one half home. Or split an entrée with a friend. Ask the waiter not to bring any bread or tortilla chips to your table.

I WANT TO EAT LESS SUGAR: Give up one sugary soda a day. Cutting just one can of regular cola means losing more than 30 grams of sugar -- or about 8 teaspoons -- from your diet. Replace sodas and other sugary drinks with diet soda, water or unsweetened tea. Other ways to cut sugar: Fresh fruit or fruit canned in water or juice has less sugar than fruit canned in syrup. And choose unsweetened cereals.

I WANT TO EAT BREAKFAST EVERY DAY: If you're too rushed in the morning to make breakfast, take it with you to eat at school or work. Portable breakfast items can include granola or breakfast bars, containers of yogurt, instant oatmeal packets, or pieces of fresh fruit. Muffins, bagels, and other baked goods are often larger than a single serving -- consider portion sizes carefully. Even if you don't like typical breakfast foods, it's important to eat something in the morning to fuel your body.

I WANT TO PLAN TO EAT RIGHT: Don't give up on healthy eating just because you're out of time. Have a healthy-eating plan in place for days when you work late or have errands to run. Keep nutritious snacks with you, like trail mix, whole grain cereal, or fruit. Keep healthy foods in your freezer. Learn which restaurants and supermarket delis have salad, soup, or grilled chicken so if you have to eat "to go," you can make healthy choices.

I WANT TO EAT SMART AT PARTIES: Eat a healthy snack before you go, so you won't overeat at the buffet. Fill a small plate with at least half fruit and veggies. Limit your portions of desserts and high-calorie dishes to just a taste -- a bite or two. Once you've eaten, step away from the food. If you have a conversation around the buffet table, it's too tempting to just keep snacking. Drinks can be high in calories, too. Whether you're drinking alcohol or sodas, use moderation.

I WANT TO KEEP TRACK OF WHAT I EAT: Keep a food journal to pay attention to what you eat and how you feel when you eat it. You may be surprised by your eating habits. You can write down your meals or download an app for your smart phone or tablet. You don't have to track your meals every day. Just track it one day a week or for a few days to get an idea of what and how you eat.

I WANT TO LEARN TO SAY "NO": Stay strong when it comes to healthy eating. The waiter might tell you that you can't have sauce on the side. Your coworker might pressure you to try her homemade treats. Remember that every bite adds up, so it's important not to give in over and over. Explain why you're saying no if you want to -- or just politely decline. You don't owe people an explanation, but you owe yourself good health.

I DON’T WANT TO OVEREAT: Think small. Trade your large plates and silverware for small ones. Brian Wansink, author of "Mindless Eating," says we eat 22% less on a 10-inch than a 12-inch plate. Use a tablespoon, not a serving spoon, to dish out portions. Think about what you put on your plate to make sure you really want it. Serve from the stove instead of the table, so second helpings aren't right in front of you. Eat slowly so your body has time to tell your brain you're full.

I WANT TO FIND SUPPORT TO EAT HEALTHY: It's easier to be strong when you have family or friends on your side. Ask a buddy or family member to eat healthy with you. Hold each other accountable. Don't make healthy meals or snacks just for yourself but let your family eat what they want. Everyone should eat healthy. Then if someone is tempted to slip, the whole team is there for support. Or use technology to download an app or find a web site that will keep you on track.

I WANT TO BE SUCCESSFUL: Make one small, specific healthy eating goal at a time and then reward yourself for meeting it. Don't overwhelm yourself by making many changes at once. Post reminders where you can see them every day or set a reminder on your smart phone. Try not to reward yourself with foods that undo your healthy eating habits. But find some other way to celebrate meeting goals. How about gourmet herbal teas or a massage?

Reviewed by Michael W. Smith, MD, on October 18, 2013

REFERENCES:

Harvard School of Public Health: "The Nutrition Source: Vegetables and Fruits."
Harvard Medical School, HealthBeat: "Controlling what -- and how much -- we eat."
Harvard Medical School, Harvard Health Publications: "Why eating slowly may help you feel full faster."
Sarah B. Krieger MPH, RD, LD/N, registered dietitian/nutritionist; spokesperson, Academy of Nutrition and Dietetics.
American Dietetic Association: "20 Ways to Enjoy More Fruits and Vegetables," "Healthy Eating on the Run," "Smart Snacking for Adults and Teens," "Eating Right for a Healthy Weight," "Eating Out," "Power Up with Breakfast," "What Are Some Healthy Ways to Eat During the Holidays?," "Portioning Your Holiday Treats," "How to Stick to a New Resolution."
New York State Department of Health: "Eat Less Fast Food."
Medline Plus: "Eating out."
Nemours Foundation: "When Snack Attacks Strike."
Go Ask Alice, Columbia University: "How do I tell when I'm no longer hungry?"
Mindless Eating: "Desktop Dining," "Meal Stuffing."
New Mexico Department of Health: "Soda Count Down."
U.S. Dept. of Agriculture, Food and Nutrition Service: "Eating Less Sugar."
U.S. Department of Agriculture: "Carbonated beverage, cola, contains caffeine (1)"
Johns Hopkins Bloomberg School of Public Health: "Breakfast."
CDC: "Improving Your Eating Habits."

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit 

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“Meal Planning Tips to Control Blood Sugar Levels”

Make a Plan: Having diabetes makes it important to keep a careful eye on your blood sugar (glucose) levels and your weight. It can be tough. But knowing what to eat, when to eat, and how much to eat can make it easier. The key is to find what works best for your tastes, your lifestyle, and your budget.

Find the Right Balance: With diabetes, your diet should be high in nutrients and low in fat and calories. There are many ways to do that, like going low-carb, low-fat, or vegetarian. Shoot for a 50-25-25 split, with the largest section filled with non-starchy vegetables (like peppers or spinach), and a section of protein, and one of grains and starches (like beans or potatoes). A daily serving of fruit or dairy and small amounts of healthy fats are OK, too.

Time Your Meals: When you eat is important, especially if you use mealtime insulin. Aim to eat at the same times every day. Try to keep the amount of food about the same, too. Having one big meal at the end of the day or spacing your meals unevenly can affect your blood sugar and your medication. Your doctor or dietitian can help you set the right times to eat.

Don’t Skip Meals: If you take medicine for diabetes, going too long without eating can lead to seriously low blood sugar levels. And running out the door in the morning without breakfast can set the wrong tone for the day and make you want high-calorie foods later. That can make managing your glucose levels -- and your weight -- harder.

Watch Your Portions: A key part of any diet plan is proper serving sizes. When you first start to pay attention to the amount, your eyes may not be accurate enough -- especially when you’re hungry. For example, a serving of meat like chicken is only about the size of the palm of your hand. It’s best to use a few tools -- like measuring cups, scales, or spoons -- until you get the hang of it.

Consider How Active You Are: Exercise burns glucose and helps your body use insulin. That means it can help control your blood sugar. But it also can affect how much you should eat and how much medicine you need. Talk with your doctor about what your levels should be when you exercise and how often to check them. Your doctor can also help you figure out how to time your meds and meals around your workouts.

Check Your Levels Regularly: If you take insulin, it’s best if it starts to work about the same time glucose from your food hits your bloodstream. So, the ideal time to take it is about 30 minutes before you eat. But many things can affect your blood sugar, like exercise, being sick, or stress. It’s important to keep a close eye on your levels and make sure you’re getting the right amount of insulin.

Count Carbs: Foods with carbs affect your blood glucose more than anything else you eat. One way to manage this is to figure out how many grams of carbs are in a meal and base your dose of insulin on that amount. To start, keep track of your meals and check your blood sugar before you eat. Then check it again in about 2 hours to see how different foods affect you. This can help you and your medical team figure out the right amount of carbs for you.

Use the Glycemic Index (GI): This lets you predict how a food will affect blood sugar. The lower a food’s GI level, the better, and you can balance out high-GI foods with low- and medium-GI ones. Low-GI foods include oatmeal, pasta, sweet potatoes, corn, carrots, peas, most fruits, and non-starchy vegetables. Medium-GI foods include whole-wheat or rye bread, pita, and brown, wild, or basmati rice. High-GI foods include white bread, white rice, russet potatoes, pretzels, popcorn, melons, and pineapple.

Get Plenty of Fiber: Foods that are high in fiber take longer for your body to digest, so they affect your blood sugar levels more slowly. They’re also part of a healthy, balanced diet. Good choices include non-starchy vegetables (think spinach, collards, or kale), fruits (especially citrus, like grapefruits or oranges), beans, and whole grains.

Limit Unhealthy Beverages: Sweetened drinks, like soda or sports drinks, can spike your blood sugar. And they give you lots of empty calories. On the flip side, alcohol can make your levels too low because it affects how your liver releases sugar into your bloodstream. If your blood sugar is under control and your doctor says it’s OK, an adult beverage is fine from time to time. Just make sure to eat beforehand and watch your levels closely, especially before bed.

Plan for When You’re Sick: Your body’s natural way of fighting off illness can raise your blood sugar, so you might need to make some changes to your treatment when you're under the weather. Your doctor can help you prepare for it and manage it. For example, you might need to check your blood sugar more often, or sip juice or a sports drink to keep your blood sugar where it needs to be.

Use the 15-15 Rule: If you have a sudden drop in blood sugar, this rule can get you back on track without sending your levels too high. The idea is to eat or drink something with at least 15 milligrams of carbohydrates, wait 15 minutes, then check your blood sugar to see if it's back up to at least 70 milligrams per deciliter (mg/dL). A tablespoon of sugar or honey or 4 ounces of juice or soda might do. But don’t eat until you’re full. That can send your levels too far in the other direction.

If You Need Help: It can be hard to find a way to control blood sugar. Medical nutrition therapy, from a registered dietitian nutritionist, may help. The nutritionist will talk with you about your eating habits and lifestyle, then help you come up with a personalized plan. You’ll have follow-ups to talk about your progress and adjust your plan. Medicare covers this type of therapy for people with diabetes. Private insurers might cover it too. Ask yours.

Reviewed by: Michael Dansinger, MD on July 26, 2019

Sources:

American Diabetes Association: “Eating Patterns and Meal Planning,” “Create Your Plate,” “Dining on Time,” “Food and Portion Size,” “Insulin Routines,” “Carbohydrate Counting,” “Glycemic Index and Diabetes,” “Diabetes Superfoods,” “Hypoglycemia (Low Blood Glucose).”
Mayo Clinic: “Diabetes Diet: Create Your Healthy-Eating Plan,” “Diabetes Management: How Lifestyle, Daily Routine Affect Blood Sugar.”
National Institute of Diabetes and Digestive and Kidney Diseases: “Carbohydrate Counting and Diabetes,” “Diabetes Diet, Eating, & Physical Activity.”
Academy of Nutrition and Dietetics: “RDNs and Medical Nutrition Therapy Services.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.