Fit to Eat Tip – Dealing with Dining Out

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet! Large portions and rich foods are hard to resist when you arrive at a restaurant hungry! About an hour before you go out, have a snack consisting of an 8 ounce glass […]

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

Large portions and rich foods are hard to resist when you arrive at a restaurant hungry! About an hour before you go out, have a snack consisting of an 8 ounce glass of water, a piece of whole fruit, and a low fat protein source such as a string cheese, hard cooked egg or a slice of lean turkey. You will be amazed at how much easier it will be to control your food intake. Remember to order all sauces and dressings on the side and don’t be afraid to ask for substitutions!

Fit to Eat Tip – Travel Tricks

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet! Planning for good nutrition choices is especially important when traveling – you never know when there will be flight delays or other last minute changes in schedules. Bring portable and travel friendly […]

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

Planning for good nutrition choices is especially important when traveling – you never know when there will be flight delays or other last minute changes in schedules. Bring portable and travel friendly foods such as small plain granola bars, small boxes of raisins, portioned bags of unsalted nuts, and be sure to buy water or non-caloric beverages once you are past the security gate – hydration is especially important when flying. Don’t forget the glucose tablets or gels made specifically to treat hypoglycemia if you are taking insulin or an oral medication that might cause low blood sugar. Carry these items with you so you are always prepared.

Fit to Eat Tip – Making Solutions Stick

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet! “I’ve tried every diet and none of them work for me!” Have you said that? Well you are in good company. Diets do not work. Most of the time they are temporary […]

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

“I’ve tried every diet and none of them work for me!” Have you said that? Well you are in good company. Diets do not work. Most of the time they are temporary ways to get some weight off but, more often than not, our brain senses that we are restricting food and kicks in the normal human response: compensation – actually overcompensation – sooner or later.

Forget diets – whatever the label may be. Decide to make one change that you can clearly identify, and stick with it! With the help of a registered dietitian, you can identify both short-term and long-term realistic changes that will become a part of your weight management plan — changes that are realistic and sustainable. Registered dietitians don’t dictate what you should eat, they collaborate with you to get the best results.

Fit to Eat Tip – Grocery Store Guidelines

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet! Does it seem like going to the grocery store is almost like a trip to Disneyland? With all of the attractive boxes, product displays, variations on even the simplest foods, it’s harder […]

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

Does it seem like going to the grocery store is almost like a trip to Disneyland? With all of the attractive boxes, product displays, variations on even the simplest foods, it’s harder and harder to know what the right choices are. The best tip: think simple! Food choices with the least amount of added ingredients, flavorings, and processing are usually the best choices. Lean meat chicken and fish, eggs, low fat dairy products, fresh and frozen fruits and vegetables, whole grains such as oatmeal, 100% whole wheat bread, pasta and brown rice are foods that you just can’t go wrong with. Choose a good quality olive oil to use for cooking and tossing lightly on colorful salads. Herbs, spices and no sodium seasonings will help you jazz up flavors. Don’t be afraid to experiment. Bonus: you will save lots of money!

Fit To Eat Tip – The Liquid Lowdown

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet! Don’t drink your calories. Liquid calories from soda, juices and fancy coffee drinks add up quickly and are a significant source of weight gain. Drink water, unsweetened coffee or tea (sweeten yourself […]

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

Don’t drink your calories. Liquid calories from soda, juices and fancy coffee drinks add up quickly and are a significant source of weight gain. Drink water, unsweetened coffee or tea (sweeten yourself if needed), and no or low calorie beverages. Eat whole fruit instead of juice- your body likes the fiber and portion control is much easier!