Page 21 - Florida Sentinel 9-9-22

Health
Living with diabetes has probably taught you how to re- think your approach to eating. Often, that means a new ap- proach in the kitchen, too. You can bring out great flavors in foods without adding a lot of fat, calories, or salt. If your kitchen is a place where healthy menus go to die, it’s time to try some new cooking tips.
Lose the fried foods
For starters, a diabetes- friendly kitchen doesn’t come equipped with a deep-fat fryer.
Deep-frying meats or veg- etables or anything else will al- ways add a lot of fat and calories to any meal. You’ll be much better off grilling, bak- ing, broiling, or stir-frying your food. Instead of frying chicken, for example, you can bake it in panko bread crumbs (light, flaky bread crumbs made from crustless bread) without missing out on any flavor or crunch.
Include veggies in every meal
Make it your goal to fill half your plate with vegetables at every meal. Steam vegetables in low-sodium, low-fat broth for a little added flavor, then season them with lemon juice and herbs instead of salt or cheese sauces. Some veggies, including summer squash, are also delicious sauteed with onions.
If you want to saute onions or vegetables, use small amounts of healthy fats such as olive oil or canola oil in-
stead of butter, margarine, or vegetable oils. No-stick sprays are a healthy alternative, too. If you still want butter flavor, add a pat at the end of cook- ing.
Lemon/Lime juice is your friend
When serving fish, zing it up with lemon or lime juice in- stead of butter or heavy sauces.
Cut back on salt, fat and calories
To further cut back on salt, rinse canned beans and veg- etables before cooking them.
When cooking chicken or turkey, you can cut way back on fat and calories by simply removing the skin.
If you make your own soups and stews, refrigerate them so you can easily skim the fat off before serving them.
Load up on fiber
Get more fiber and vita- mins by choosing whole wheat pasta and brown rice over the white versions, and whole grain breads and cereals.
Limit red meat consumption.
Take it easy on red meat. Include no more than 4 ounces (about the size of a deck of cards) three times a week.
You might find that you can substitute lower-fat pro- teins in your favorite recipes without sacrificing flavor. Try ground turkey instead of ground beef, turkey bacon in- stead of pork bacon, and turkey sausage or a meat-free equivalent.
Practice portion control
Watch those portion sizes.
Sometimes the simplest way to make a meal healthier is to eat less. The “servings” in most recipes are generous. If a recipe for lasagna says it serves four, try to get five or six meals out of it.
Substitute oil
Take the oil out of baked treats. For fluffy foods like cake or cornbread, try apple- sauce instead. For dense foods like brownies, try pureed prunes. Really, they’ll taste great.
These tips are just the tip of the iceberg to ways you can make healthy food that tastes great and keep your diabetes in check.
FRIDAY, SEPTEMBER 9, 2022 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY FRIDAY PAGE 9-B