Portion Control 101 – Tips from an Expert
I talk about the three biggest pitfalls of restaurant eating and what to do about them in this short video with Diabetes What To Know. Enjoy some tips from Eat Out, Eat Well - the Guide To Eating Healthy in Any Restaurant.
Diabetes Meal Planning Made Easy
- confused about whether you need to limit the amount of carbohydrate you eat?
- baffled by what’s more important: controlling glucose, blood pressure or heart health?
- frustrated trying to lose weightl, keep pounds off and manage diabetes?
- overwhelmed by food labels, nutrition facts and ingredients lists?
Diabetes Meal Planning Made Easy, now in its 5th edition, is thorough, yet practical and realistic in its approach. This perennial best-seller, published by the American Diabetes Association, has become the go-to resource on why, what and how much to eat for people with prediabetes or type 2 diabetes. Readers find cut-to-the-chase advice in three easy-to-digest sections. Section one is: Nutrition and Health Eating Basics. Section two is: Foods by Group, in-depth detail about each food group including alcoholic and non-alcoholic beverages, sweets and desserts and convenience foods. Section three is: Putting Healthy Eating for Diabetes Control into Action, covering how to preplan, supermarket shop, read food and nutrition labels, eat healthier restaurant meals and much more. This action oriented book helps readers slowly but surely change their food choices and eating behaviors for good.
Reviews
Table of Contents
Dedication
Introduction to 5th Edition
Section 1: Diabetes, Nutrition, and Healthy Eating Basics
- Chapter 1: About Type 2 Diabetes and Prediabetes and Why They Happen
- Chapter 2: How to Eat Healthy with Diabetes
- Chapter 3: About Calories, Carbohydrate, Protein, and Fat
- Chapter 4: Sodium, Potassium, and Blood Pressure Control
- Chapter 5: Vitamins, Minerals, and Dietary Supplements
- Chapter 6: Personalize Your Healthy Eating Plan
- Chapter 7: Secrets of Losing Weight and Keeping Pounds Off for Good
Section 2: Foods by Group
- Chapter 8: Starches
- Chapter 9: Vegetables (Non Starchy)
- Chapter 10: Fruits
- Chapter 11: Milks and Yogurts
- Chapter 12: Protein Foods
- Chapter 13: Fats and Oils
- Chapter 14: Sweets, Desserts, and Other Sugary Foods
- Chapter 15: Beverages: Nonalcoholic
- Chapter 16: Beverages: Alcoholic
- Chapter 17: Combination, Convenience, and Free Foods
Section 3: Putting Healthy Eating for Diabetes Control into Action
- Chapter 18: Change Your Food Choices and Eating Behaviors Slowly
- Chapter 19: Planning: A BIG Key to Healthy Eating
- Chapter 20: Control Your Portions
- Chapter 21: Lean on the Food Label and Nutrition Facts
- Chapter 22: Skills and Strategies for Healthy Restaurant Eating
- Chapter 23: Get the Support You Need Up Close or Virtual
Index
Ready to Upscale Your Food Scale?
When it comes to food scales, there’s low-scale and up-scale. The low-scale ($5 - $10) type postage or “diet” scales simply help you figure a food’s weight. That’s valuable information. For example, when you weigh meats, you not only zero in on the portion you should eat but you also 'see' what certain amounts of food look (and should) look like. This improves your guestimating (as I call it) skills both at home and when you eat out.
Tobacco-Free Zones: Why not Junk Food Free Zones, Portion Controlled Zones?
No doubt both first- and second-hand smoke from tobacco is a health hazard. Also, no doubt that exposure, in a smoke filled environment, to second-hand smoke cannot be selectively avoided, unless you avoid the setting. Not the case when it comes to food.