As of Friday, November 20, 2015
Every 19 seconds someone in the United States is diagnosed with diabetes. That means nearly 30 million children and adults are now living with diabetes and another 86 million are at risk for developing Type 2 diabetes. Recent estimates project that by 2050, one in three adult Americans will have Type 2 diabetes. The American Diabetes Association’s vision is to raise awareness of this disease and for people to live free from it and all its burdens.
Every November, the American Diabetes Association (ADA) celebrates National Diabetes month. The theme for this year’s campaign is Eat Well, America. Whether you have diabetes or not, each week in November you can find healthy recipes for meals, snacks, special treats and Thanksgiving. Along with recipes, you can find tips for choosing, buying, preparing, and serving food at diabetesforecast.org/adm. Or you can call 1-800-342-2383.
Here are some more tips to getting you started on your quest for eating well:
Eat proper portions, without having to measure. Use a 9 inch dinner plate. Fill half of it with healthy vegetables. Split the other half into two parts, or two quarters. On one quarter, put lean protein such as fish, skinless chicken, lean red meat or tofu. On the other quarter, put a whole grain food such as brown rice, whole wheat pasta or a slice of whole grain bread.
Add more whole grains to your meals bit by bit. Try blending white rice with some brown rice. Use half whole wheat pasta with white pasta. Try new grains such as quinoa or bulgur.
Rethink your drink. If you drink sugar sweetened drinks now, you may be getting more calories and sugar than you realize. One 12 ounce can of soda may contain 150 calories and 9 teaspoons of sugar or more. Try herbal teas without sugar or sparkling water with a splash of juice.
Have fruit for dessert. Instead of ice cream or cookies, have fruit after dinner. This will help you limit calories from added sugar. You will also get cancer fighting antioxidants that are in most fruits.
Sometimes it can be hard to make lifestyle changes. If you want some help from a nutrition professional, think about calling the Certified Diabetes Educators and Dietitians at Providence Hood River Hospital. You can reach us at 541-387-6379 for an appointment. We can help you make the healthy choice, the easy choice.
Healthy Active Hood River County (HAHRC) is our community healthy living coalition. We promote wellness through increased physical activity, healthy eating, tobacco use prevention, behavioral health and addiction prevention. We also promote wellness through policy and environmental change. Join us at our next meeting Nov. 24, 11:30 a.m.-1 p.m. at the Providence Hood River Hospital Boardroom.