Healthy Recipes
Simple and delicious ideas that you can try at home
Carb Counting
Carbohydrate counting is a meal planning tool for people living with type 1 or type 2 diabetes.
Zimbabwe Hand Jive
A very simple measuring method you can use
Healthy Eating is Important for Diabetes Management and Glucose Control
While eating healthy is key to keeping blood sugars in your target range, it's also one of the most difficult parts of diabetes management. Our diabetes educators and behavioral health specialists are here to help!
- Working with a registered dietitian or nutritionist can help you create a meal plan that supports your personal goals and health needs
- In addition to reaching or maintaining a healthy weight, eating healthy will also help you manage your blood sugar
- Changing your eating habits can start with eating less of the foods that are not good for your body, and more of the foods that are
- Balance nutrition and taste with portion control
DIABETES EDUCATION GROUP WORKSHOPS AVAILABLE MONTHLY
Heart Healthy Meal Planning Workshop
Changing what and how much you eat can make a big difference in your blood glucose, blood pressure and cholesterol levels. This workshop will help you to identify good vs bad fats, read nutrition labels and more.
Basic Carbohydrate Counting Workshop
This workshop provides tools for counting carbs and examples to help you plan consistent carbohydrate meals. It will also help you to make educated healthy eating choices in a variety of settings.
Advanced Carbohydrate Counting Workshop
Learn to match insulin doses to carbohydrate intake and blood glucose levels. This workshop will help you to get the most out of your carb ratios and sensitivity factors.
Register for a Diabetes Education Group Workshop
These monthly workshops are offered at the Ambulatory Care Center on the University Campus of UMass Memorial Health Care. Ask your care team or diabetes educator for a referral.
For more information email cheryl.barry@umassmemorial.org
or call (508) 334-3206.
Ideal way to fill your healthy 9" plate
Non-starchy vegetables and salad should fill half of the plate
Vegetables are a wonderful source of vitamins and nutrients. Choose fresh or steamed veggies, because fried vegetables do not have a high nutritional value.
Protein should fill one quarter of the plate
Good sources of protein include lean meats (such as skinless chicken), fish & seafood, low-fat or fat-free cheeses, eggs, tofu and no-sugar-added peanut butter.
OK sources of protein include beef, lamb and pork.
Avoid fried chicken, sausages, cheeseburgers, pizza, regular bacon and regular cheeses.
* Protein portions should be no larger than the size of a deck of cards.
* Sauces such as barbeque, teriyaki and others contain carbohydrates and are also high in sugar.
Grains and starchy vegetables should fill one quarter of the plate
Whenever possible, choose higher fiber, whole-grain or whole-wheat breads and pastas instead of white breads and pastas. Brown rice is a healthier choice than white rice. Other good starches include old fashioned & steel cut oats, quinoa, artichoke, sweet potatoes & yams, potatoes, corn, squash and pumpkin.
OK carbs include granola bars, corn chips, pumpernickel or oat bread.
Avoid bagels, french fries, tortillas or wraps, corn bread, muffins, pancakes and couscous. Sweetened breads and pastries are not healthy choices, and you should only eat them occasionally.
Beverages
Choose drinks that are low in sugar or sugar-free as a way to help control your blood glucose (blood sugar). Avoid orange juice, apple juice, cranberry juice or boxed juices.
* Be aware that milk and all fruit juices (even 100% juice) contain carbohydrates.
