Posted: July 21, 2015
Eat This – Not That
After thirty years of counselling people about diabetes and what to eat, I have learned two things.
First, it’s not easy. Most of us have a lot of things on our plate, so diabetes is one more thing to look after.
Second, we all feel less overwhelmed if we know we can still enjoy our favorite foods, but with some small changes.
I recommend taking one small step at a time. This is why I developed the Eat This – Not That section in my books (pages 291-317 in my Cookbook and pages 201-216 in my Guide). This section complements my easy meals plans.
An example of the Eat This – Not That section is Restaurant Pizza (see next page). You will see how making a switch from thick crust to thin crust pizza can reduce calories by 300, carbohydrates (carbs) by 50 grams and sodium (salt) by 700 mg. That’s a lot! You will also see that by reducing your intake by just one less piece of pizza and adding in a salad instead, you have a further reduction in calories, carbs, fat and sodium. The arrow on the right side changes from red to green. Red is generally an unhealthy choice and as you move down to the second, third and fourth choice, it becomes a better choice for your diabetes.
In my Cookbook you will find 27 full pages of examples of Eat This – Not. Some of these pages are also included in my Guide. Foods that are compared include oatmeal and cold cereals; egg and bagel breakfasts; deli sandwiches; soup; chicken, fish and burgers; ready-to-serve noodles; potatoes; vegetables; Caesar salad; yogurt and ice cream; cookies, muffins, donuts and apple pie; canned fruit; snacks including crackers, chocolate, chips and popcorn; and soft drinks, juices and milk. Use these charts as a starting point for starting to make changes. Choose the second choice, and when you are ready you can reduce or alter choices by choosing the third or fourth choice.
If you are a diabetes educator, these charts are a great teaching tool. They easily show people how much salt, fat and sugar are in foods. Once you find out what a person is eating now, then you can help them see what changes will help them eat better.