Managing Diabetes through a Healthy Lifestyle
Through the month of November, we celebrate American Diabetes Month and our commitment to take action and support individuals with diabetes to live a healthy, fulfilling life. It is important to remember that there is no specific “diet” that you need to follow for diabetes, instead you should focus on an all-around healthy lifestyle through better food choices and physical activity. Here are some simple tips on how to make your plate healthier:
Focus on filling half of your plate with non-starchy vegetables which are low in carbohydrates and high in many vitamins and minerals. Non-starchy vegetables include salad greens, broccoli, cauliflower, peppers, asparagus, zucchini and yellow squash, plus many, many more!
Carbohydrate foods include starchy vegetables, whole grain breads, fruit and dairy. Select either starchy vegetables such as corn, potatoes or beans; whole grain breads and pastas or dairy such as milk, yogurt or cheese to fill up ¼ of your plate.
Choose lean proteins sources such as chicken, fish, turkey, lean beef and soy products. Plant-based protein sources are a healthy alternative to animal products; however, most do contain carbohydrates so keep that in mind. Plant-based sources includes beans, lentils, nuts and nut butters, tofu and plant-based meat substitutes. Protein should fill up the other ¼ of your plate.
Lastly, pick a drink that is low in calories such as water, unsweet tea or coffee, sparkling water or a diet alternative.
Pumpkin Turkey Chili
1 Tbsp. vegetable oil
1 yellow onion, chopped
1 green bell pepper, chopped
1 yellow bell pepper, chopped
1 garlic clove, minced
16 oz. ground turkey
1-14.5 oz. can diced tomatoes
1-16oz can pumpkin puree
1 1/2 Tbsp. chili powder
1/2 tsp black pepper
Sour Cream, optional
Heat oil in a large pot over medium heat. Sauté onion, bell peppers and garlic until tender, about 5 minutes. Add ground turkey and cook until done, about 7 minutes. Add tomatoes, pumpkin, chili powder and pepper. Simmer chili for 20-30 minutes.