12.2 million Americans aged 60 years or older are affected by diabetes according to the Centers for Disease Prevention and Control. An essential part of controlling diabetes involves eating a healthy diet. Maintaining a desirable weight is also key to a diabetic’s health.
The American Diabetes Association recommends consulting with a nutritionist to develop a personal plan to meet each individual diabetic’s needs. There were at one time general guidelines in place for all diabetics. Each individual affected by this disease is unique so a personalized plan makes more sense than generic rules.
There are many simple changes that can be made when preparing foods for cooking. Changes in the way you prepare and flavor foods are also necessary. This articles outlines several tips to help diabetics cook healthier. Try and incorporate them into your cooking routine. They can actually be adapted by anyone wishing to eat a healthier diet.
-Herbs can be used as a salt substitute to flavor foods. Use lemon or lime juice rather than butter to flavor vegetables
-Cookie crumb crusts held together with water and a small amount of canola oil can be substituted for pie crusts
-Use light margarine when cooking and stir-fry, broil, grill, or bake meats
-If you are catering a child’s birthday party, birthday party Toronto can offer plenty of sugar free solutions for your birthday party snacking need.
-Substitute skim, low-fat milk, low-fat evaporated milk or buttermilk in recipes when possible
-A combination of low-fat ricotta or cottage cheese and a small amount of light cream cheese can replace high-fat cream cheese. Choose low-fat or fat-free cheese at the grocery store. Substitute for regular cheese in recipes.
-Steam vegetables using water or low-fat broth. This method of cooking vegetables is quick and leaves most of the nutrients intact.
-Use low-fat plain yogurt as a substitute for sour cream
-Purchase cuts of meat with little fat. Always trim fat before preparing. Remove the skin from chicken and turkey before cooking or buy it skinless.
-Egg substitutes can be used in muffins, cookies, cakes, and breads.One-fourth cup liquid egg substitute equals one large fresh egg.
-Honey and artificial sweeteners should be used to replace sugar
-Use low-sugar or sugar-free jelly instead of butter or margarine on toast
-Mix apple cider vinegar and a small amount of olive oil for a healthy salad dressing. Opt for low-fat dressings when shopping.
Your health care provider can supply you with additional resources related to healthy recipes and meal planning. There are also cookbooks available specifically written for the diabetic. The library and the American Diabetes Association can also be consulted for further information about this topic.
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