Tips & Hints Include lean poultry or pork weekly.
Around 2 serves a week is fine, however, having more than this weekly frequency has not been associated so far with any adverse health effects. This recommendation is based on the frequency of intake of long-lived populations in the Mediterranean in the 1960s.
Other Helpful Resources
Campbell’s Wellness recipes
My Pyramid.com Diabetic Recipes/Healthy Recipes
My Pyramid Plan Want to know the amount of each food group you need daily? Click on the link below to find out. mypyramid.gov
What changes can I make now in my diet? 1. Rather than frying meat, try baking, grilling or broiling. 2. Take the skin off before eating chicken or turkey. 3.Eat fish at least once a week.
4.Cut back on extra fat, such as butter or margarine on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these condiments.
5.Eat plenty of fruits and vegetables both with your meals and as snacks.
6.When eating away from home, watch out for "hidden" fats (such as that in salad dressing and desserts) and larger portion sizes.
7.Read the nutrition labels on foods before you buy them. If you need help reading the labels, ask your doctor or your nutritionist.
8.Drink no- or low-calorie beverages, such as water, unsweetened tea and diet soda.
| E-Mail your healthy recipes to richardsont@hcss.org to share with others on our website just put recipe in the subject box.
Easy Healthy Fudge Recipe
Ingredients:
2 cups almond butter
1/4 cup raw cocoa powder, sifted to remove any lumps
1/2 cup plus 2 tablespoons liquid honey
1 heaping tablespoon coconut oil, melted (optional)
2 teaspoons vanilla extract
1 teaspoon coarse sea salt
Directions:
Combine all ingredients in a large bowl. Mix until well incorporated.
Spoon the mixture into a pan and flatten with the back of a spoon. Place in the freezer for an hour or so, then take it out to cut into bite-size squares or rectangles. Transfer the pieces onto a plate. Keep these covered and stored in the freezer.
An alternative is to spoon the mixture into candy molds; pop them out when they are thoroughly frozen. They have a chewy texture when frozen.
These must be kept in the freezer, otherwise they will become soft and mushy, to the consistency they were at before freezing. So if you take them out to eat, eat them quickly! Also keep this in mind when cutting the fudge; work quickly.
To see how many calories you should consume in a day click the link below.
Calorie Calculator
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If you want to significantly lower your risk of developing cancer, consider eating cabbage at least a few times a week. Cabbage belongs to the Cruciferous family of vegetables - other vegetables that belong in this family include broccoli, cauliflower, kale, collards, Brussels sprouts, Bok Choy, watercress, and arugula.
Phytonutrients found in cabbage and other Cruciferous vegetables stimulate your genes to increase production of enzymes that detoxify your cells, resulting in elimination of free radicals, toxins, and potential carcinogens from your body.
Diabetic Fruit Dessert Ingredients:
1 1/2 cups 2% milk
1 pkg vanilla instant sugar-free pudding
1/2 3 oz can frozen orange juice
1/2 cup sour cream
1-2 lb can sliced peaches
1-2 lb can pineapple tidbits
1 can mandarin oranges
3 bananas, sliced
Method
Beat milk and pudding together. Add orange juice and sour cream. Drain all fruit and add to bowl. Mix well. Refrigerate for several hours prior to serving.
Makes 8 to 10 servings.
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