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Healthy Cooking Tips for People with Diabetes 

A healthy diet is not only critical to proper diabetes management, but will also help you stay at a desirable weight, control your blood pressure, and prevent heart disease and stroke.

Always consult your health care provider, registered dietitian, or nutritionist to get advice on planning and preparing healthy meals.

Some healthy cooking tips to lower caloric intake, fats, and sugars include:

  • Use nonstick cooking spray instead of oil, shortening, or butter.

  • If you do use oil, use canola, olive, or sunflower, oil in food preparation instead of vegetable oil.

  • Season foods, such as meats and steamed vegetables with herbs and spices (such as pepper, cinnamon and oregano), vinegar, lemon juice, or salsa instead of salt, butter or sugary sauces.

  • Use low- or no-sugar jams instead of butter or margarine on breads.

  • Eat whole-grain, high-fiber cereals or oatmeal  with skim or 1 percent milk.

  • Use low-fat or fat-free dairy products like milk, yogurt, cottage cheese, and sour cream in place of full fat versions.

  • Drink 100 percent fruit juice that has no added sugar and limit your serving size.

  • Trim excess fat off meats and eat chicken or turkey without the skin.

  • Always buy lean cuts of meat and choose a healthy cooking method such as broiling, roasting, stir-frying, or grilling.

  • Buy whole-grain breads and cereals instead of processed, refined grains like white flour.

Doctors and other health care professionals can direct you to helpful resources that further cover meal planning, offer healthy recipes and cooking tips, suggest exercise programs, give you tips to manage you weight, and more. Excellent diabetic reference books and pamphlets are also available through your library or on the Online Resources page of this website.

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