Healthy Cooking Techniques and 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.
Preparing healthy meals:
- Choose leaner cuts of meats
- Eat fish twice a week. Good choices are salmon, sardines, and mackerel.
- Limit processed food
- ke hot dogs, ham, and de
- Limit red meat to three times a week. Buy extra lean ground beef or use ground turkey or chicken.
- Eat a large amount of vegetables. Half your plate should be veggies at every meal.
- Use cooking spray or small amounts of olive oil
- ve or canola oil instead of butter.
- Grill, bake or stir fry instead of frying. Steam vegetables in water or low sodium stock.
- Remove the skin before cooking chicken and turkey.
- Trim any visible fat off of meat before cooking.
- Use herbs and spices to season rather than salt.
- Refrigerate soups, stews and gravy. Skim the fat off the surface before serving.
- Rinse canned vegetables before cooking. Be careful of cross contamination.
- Don’t use the same plate or container for raw and cooked food.
- Throw out anything left out for two hours or more.
- Try low-fat cheeses, skim or low-fat milk, and low-fat and non-fat yoghurt. Use low-fat yoghurt when making cream sauces.
- Cook with an egg substitute.
- Use small amounts of trans-fat-free margarine.
- Read more on Reading labels