The American Diabetes Association supports the position that there is no one diet for diabetes.
Given that the risks for heart disease are elevated with diabetes, a heart healthy style of eating is encouraged. Knowing that being overweight can cause insulin resistance (the body’s ability to use insulin), this heart healthy style of eating should also support or be moving towards a healthy weight (or at minimum, no weight gain). So here are some tips to help with your healthy eating habits:
1. Don’t wait until you’re hungry before you plan your next meal or snack. Before you leave the house for the day, have a plan on what you are going to eat. For many, that might mean packing a lunch and 1-2 snacks for the day.
2. Know what’s for dinner before you leave the house in the morning. Decide on any items that could be prepared ahead for the dinner meal – does anything need to be moved from the freezer to the refrigerator to thaw, or started in a crockpot? Toppings such as chopped walnuts can be sprinkled on a salad or over a stir-fry at the last minute for crunch and extra nutrition.
3. Buy fresh, frozen or canned. Think that only fresh produce is healthy? Keep a supply of frozen and canned fruits and vegetables on hand. These foods are frozen or canned at their peak of freshness – and contain all the same nutrients as their fresh counterparts. Purchase the frozen fruits and vegetables without added sugar, salt or sauces. Choose no added salt or lower sodium vegetables and fruit packed in its own juice. Walnuts are available in bags and in bulk bins often in the produce section, or in the snacking and baking aisles at your local supermarket. Store the walnuts in your refrigerator if you will be eating them soon, otherwise, keep in the freezer until ready to eat.
4. Trying to reduce the amount of salt/sodium that you eat? Cook and bake with a variety of spices, herbs, nuts and seeds. While nothing takes the place of salt, you can still tantalize your taste buds with many other flavors. Tired of cinnamon on your oatmeal? Try pumpkin pie spice instead. Sprinkle on top a few walnut halves for extra flavor and crunch. No-salt lemon pepper seasoning goes great with poultry, fish or tofu dishes.
Need more information about eating healthy when you have diabetes? A registered dietitian/nutritionist (RD or RDN) can help you plan your meals and snacks to your calorie needs and food preferences – including the addition of walnuts to your new eating plan!
