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Ten Changes for Good Health

November 3, 2018

Carefully planned, nutritious meals and sensible portion sizes are an essential part of successful health management.

Karen Graham, RD, Certified Diabetes Educator, and author of Diabetes Meals for Good Health, gives us her  top ten suggestions for good health:

1. Eat Breakfast

2. Eat Proper Portions

3. Fill Up on Vegetables and Fruits

4. Eat Less Fat

5. Drink More Water

6. Limit Sugar

7. Limit Salt and Alcohol

8. Shop Smart

9. Limit Restaurant Meals

10. Walk for Health


Helpful Hints:

If you are trying to lose weight, here is a general rule:

• Women choose 1,200–1,800 calories daily

• Men choose 1,500–2,200 calories daily

Weigh yourself no more than once a week. Your body weight goes up and down every day by one or two pounds, so it’s not a good idea to weigh yourself every day. Weigh yourself just once a week, and you will notice a gradual weight loss. If you lose one or two pounds a month you are doing well, because these pounds will stay off. 

 Choosing smaller glasses and dishes can help you reduce your portions. Small narrow glasses are your best choice. Does a 4- or 6-ounce (125 or 175 mL) glass of juice not seem like enough? Well, studies have shown that on average we will drink and eat the amount that is in front of us, and we can be just as satisfied with a smaller amount. With a measuring cup, check how much your drinking glasses hold and use the smaller glasses every day. Here, the glasses of apple juice don’t really look that different, but the glass on the right holds three times as much. That means an extra 7 teaspoons (35 mL) of sugar!


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Easy meal planning for the millions of Americans managing diabetes.

Carefully planned, nutritious meals and sensible portion sizes are an essential part of diabetes management. This book...

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