- November 20, 2008 at 4:43 pm #266896
Healthy Cooking Techniques and Diabetes
From: The Joslin Diabetes Center at Joslin Diabetes Center
You can enjoy tasty, healthy meals at home when you have diabetes by making a few changes to the way you choose and prepare food. There are things you can do in the kitchen to lower fat and cholesterol in the foods you serve, without losing flavor. Judy Giusti, MS, RD, LDN, CDE, at Joslin Diabetes Center, gives some advice on healthy cooking techniques for people with diabetes that the entire family can enjoy.
* Choose leaner cuts of meats. Buy select cuts instead of prime.
* Eat seafood twice a week. Good choices are salmon, sardines, and mackerel.
* Limit processed food like hot dogs, ham, and deli meat.
* Limit red meat. Have no more than 4 ounces, 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 or canola oil instead of butter.
* Grill, broil, bake, and stir fry instead of frying.
* Steam vegetables in water or low sodium broth.
* 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.
A Word about Dairy
* Try low fat cheeses, skim or low-fat milk, and low-fat and non-fat yogurt.
* Use evaporated skim milk when making cream sauces.
* Cook with an egg substitute.
* Try fat-free half and half in coffee.
* Use small amounts of trans fat-free margarine.
- November 20, 2008 at 10:51 pm #404190
Kim, This part of the forum with info, was really lacking till I asked you for more info. I really do hope it helps a few out here. THKS.
- November 21, 2008 at 8:21 am #404194
Thank you. Wonder if I can talk the bosses into letting me count this as some work time :Drogar-Smile(LBG): wouldn’t that just be heaven to get paid to find the freebies, add a couple posts and help.
- February 9, 2009 at 12:03 am #414336
Thanks for this information. We are both diabetic and don’t eat like we should.
- February 20, 2009 at 8:01 am #415532
Over half of my DM family are diabetics, and I’m already seeing the signs of it. So I’ve been watching what I eat and how much. Thanks for the information Kim.
- April 12, 2011 at 7:59 pm #429856
Thankyou for this post it will help greatly.
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