by Susan Klick, MSN, RN, CNL
Put less on your plate, Nate.
- Drink a large glass of water 10 minutes before your meal so you feel less hungry.
- Keep meat, chicken, turkey, and fish portions to about 3 ounces.
- Share one dessert.
Eat a small meal, Lucille.
- Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less.
- Make less food look like more by serving your meal on a salad or breakfast plate.
- Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.
- Listen to music while you eat instead of watching TV (people tend to eat more watching TV).
Dance it away, Faye.
- Show your kids the dances you used to do when you were their age.
- Turn up the music and jam while doing household chores.
- Work out with a video that shows you how to get active.
Let’s go, Flo.
- Deliver a message in person to a co-worker instead of sending an e-mail.
- Take the stairs to your office
- Catch up with friends during a walk instead of by phone.
- March in place while you watch TV.
- Choose a place to walk that is safe, such as your local mall.
- Get off of the bus one stop early and walk the rest of the way home or to work during the week if it is safe.
Snack on a veggie, Reggie.
- Buy a mix of vegetables when you go food shopping.
- Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
- Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.
- Buy frozen and low-salt (sodium) canned vegetables if you are on a budget.
- Serve your favorite vegetable and a salad with low-fat macaroni and cheese.
Cook with care, Claire.
- Stir fry, broil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter.
- Try not to snack while cooking or cleaning the kitchen.
- Cook with smaller amounts of cured meats (smoked turkey and turkey bacon). They are high in salt.
Cook in style, Kyle.
- Cook with a mix of spices instead of salt.
- Try different recipes for baking or broiling meat, chicken, and fish.
- Choose foods with little or no added sugar to reduce calories.
- Choose brown rice instead of white rice.
Eat healthy on the go, Jo.
- Have a big vegetable salad with low-calorie salad dressing when eating out. Share your main dish with a friend or have the other half wrapped to go.
- Make healthy choices at fast food restaurants. Try grilled chicken (with skin removed) instead of a cheeseburger.
- Skip the fries and chips and choose a salad.
- Order a fruit salad instead of ice cream or cake.
Rethink your drink, Linc.
- Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it every day.
- Peel and eat an orange instead of drinking orange juice.
- If you drink whole milk, try changing to 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in each day.
- Drink water instead of juice and regular soda.
Eat smart, Bart.
- Eat foods made from whole grains every day, (whole wheat bread, brown rice, oats, and whole grain corn.)
- Use whole grain bread for toast and sandwiches.
- Keep a healthy snack with you, such as fresh fruit, a handful of nuts, and whole grain crackers.
- Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.
- Share a bowl of fruit with family and friends.
- Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.
- Shop at your local farmers market for fresh, local food.
Keep track, Jack.
- Make a list of food you need to buy before you go to the store.
- Keep a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.
Read the label, Mabel.
- Compare food labels on packages.
- Choose foods lower in saturated fats, trans fats, cholesterol, calories, salt, and added sugars.
You can exhale, Gail.
- Take time to change the way you eat and get active. Try one new food or activity a week.
- Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.
- Pamper yourself. Read a book, take a long bath, or meditate.
- Think before you eat. Try not to eat when you are bored, upset, or unhappy.
St. Anthony’s Medical Center is presenting a FREE class on Preventing Type 2 Diabetes. Please join us on Saturday, April 11, 2015 from 9:00 – 11:00 a.m. in the Hyland Education Center Great Room. Registration is required. Call 314-ANTHONY (268-4669). For more information visit http://www.stanthonysmedcenter.com
Source: National Diabetes Education Program