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
  • Meat.
  • 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
04 September 2020

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