Building blocks of a perfect salad

Image

Greens: Every salad starts with a base of leafy greens, but there are lots of options out there! Light green lettuces like romaine or iceberg have the mildest flavor. Darker greens like spinach and kale are more nutrient dense, and have a stronger (sometimes bitter) flavor.

“Spring” or “baby” greens are darker greens that are picked when the plant is young, so they have a milder flavor. Try adding shredded cabbage or carrots to your greens for a little crunch, or arugula for a peppery taste. 

Vegetables: Carrots, celery, cucumber, bell pepper, broccoli, tomatoes, onion, mushrooms, etc, etc.—almost any vegetable can be tossed into a salad. Experiment with whatever you have in your fridge! 

Fruit: Fresh fruit adds a great burst of sweetness to any salad. Try chopped apples or pears for something mild and crunchy. Fresh berries, orange or grapefruit slices, pineapple, peaches, or grapes also make great additions. 

Protein: Adding protein can turn a side salad into a satisfying meal. Cooked chicken, steak, or fish make great additions. For a meatless salad, add hard-boiled egg or beans like chickpeas, lentils, or cannellini beans.

Grains: Adding grains can give your salad an extra boost of protein and fiber, and add a chewy texture to balance the crunch of fresh veggies. Try something a little different like quinoa, barley, buckwheat, farro, or wheat berries.

Flavor boosters: Just a little bit of these can go a long way toward adding texture or flavor to your salad:

• Nuts and seeds like almonds, walnuts, pecans, pepitas, sunflower seeds, sesame seeds, etc. add a nice crunch.
• Dried fruit adds a chewy texture and nice burst of sweetness. NOTE: be sure to measure out how much you add – Just 2 level tablespoons of dried fruit like raisins or cranberries contains about 15 grams of carbohydrates.
• Something briny such as olives, pickled banana peppers, or capers can add a savory flavor. NOTE: Leave these out or use sparingly if you are watching your sodium! Briny foods like this are made with a lot of salt.
• Cheese can add a variety of textures and flavors, depending on the type of cheese. Try grated parmesan, crumbled feta, goat cheese, blue cheese, shredded cheddar or mozzarella.

You can prep all of these ingredients ahead of time, and build a “DIY Salad Bar” in your own fridge! This is perfect for meal prepping, and makes it quick and easy to add more veggies to your meal plan. 

Need more salad inspiration? Browse our salad recipes! 

Dress it up!

Image

Most people turn to the bottle when it comes to dressing their salad, but salad dressing is incredibly easy to make at home.

Bottled dressings can be surprisingly high in sugar and sodium, as well as other fillers and preservatives. When you make your own, you can control what goes in (and what stays out!).

A basic vinaigrette consists of 3 parts oil, 1 part vinegar, and a pinch of salt and pepper. If you like a tangier dressing, or want to cut down on the fat, try 2 parts oil to 1 part vinegar.

Blend your salad dressing by whisking the ingredients together in a bowl, shaking in a jar with a tight-fitting lid, or blending in a blender or food processor. 

Here are some ideas for experimenting with your salad dressing:

Oil: Olive oil is the gold standard but other oils like canola, sunflower, or corn oil work just as well for a milder flavor. Nut oils like almond, pecan, or walnut oil add a nice nutty essence. 

Vinegar: Any vinegar can work here – balsamic, red wine, apple cider, or rice – or you could try another acid such as lemon, or another citrus juice. Try puréed berries for something sweeter. 

Other additions:

• Fresh or dried herbs like oregano, basil, thyme, or rosemary 
• Minced fresh onion or garlic, or onion or garlic powder
• Dijon mustard or mustard powder
• Grated parmesan cheese
• Blend in an avocado, silken tofu, or tahini for a creamy dressing without the cream
• To add a little sweetness, try a dash honey, agave, or maple syrup

Want more ideas? Try some of these salad dressing recipes:

Garlicky Cilantro Lime Dressing

Light Blue Cheese Dressing

Yogurt Mustard Dressing

Triple Citrus Vinaigrette

Avocado Lime Salad Dressing

Sesame Soy Vinaigrette

Raspberry Vinaigrette
 

Science tells us that sugar does not cause diabetes. Eating too much added sugars can mean missing out on healthy foods such as fruits and vegetables, and not getting enough essential vitamins and minerals. It’s also difficult to stay within a reasonable number of daily calories. A high calorie diet can result in weight gain, making it more difficult to manage your diabetes or prediabetes.

When you decrease the amount of added sugars in your diet, you may notice:

• It’s easier to maintain or lose weight
• Improved blood glucose levels
• Less processed foods that have no nutritional value in your diet
• Easier to include healthier foods like fruits, vegetables, and low-fat dairy

Having diabetes or prediabetes doesn’t mean you can’t indulge your sweet tooth now and then within a healthy eating plan. Check out these quick and easy tips, brought to you by Equal, about how you can reduce added sugars in your meal plan. 

Image

1. Swap your toast and jelly for a combination of healthy fats and protein, like an egg cracked into an avocado and baked. 

2. Use the bold flavors of extracts and spices to compensate for less sweetness. Sugar substitutes are also a great alternative. 

Image

3. Swap your bottled coffee for homemade, cold-brewed coffee so you can control how it’s sweetened. Bonus: one batch can last all week!

4. Look for salad dressings with 0-2 grams of sugar per serving, or make your own using oil and vinegar.

Image

5. Many full-calorie sodas contain lots of sugar in the form of high-fructose corn syrup. Try zero-calorie sparkling water instead.

6. Make your own smoothies instead of buying premade. Tasty tip: berries and melons are lower in carbs than other fruits and high in fiber.

Image

7. Use fruit to sweeten drinks like lemonade and iced tea.

8. Prepared pasta sauce can have a surprising amount of sugar. Whip up your own using canned tomatoes and fresh herbs. 

Image

9. Yogurt can have 15 grams of sugar or more per serving! Choose plain yogurt with 5 grams of sugar or less, then jazz it up with fresh fruit.

10. Use unsweetened applesauce in place of maple syrup on pancakes and waffles.

Quick and easy tips brought to you by Equal

Click here to view these tips in Spanish.
 

Hydration is an important part of staying healthy. More than half of our body weight comes from water—it’s found in all our cells, organs, and tissues, and our bodies can’t work without it. We lose water throughout the day through digestion, sweating, and even breathing. It’s important to replace water that is lost by drinking plenty of fluids, but with so many beverage options available, you might find yourself asking: What can I drink?

The best and easiest way for anyone to stay hydrated is to drink plain water! It is exactly what our bodies need, and doesn’t have any added sugar, calories, or sweeteners. It’s also easy to find and usually free!

Think outside the bottle

If you’re feeling a little bored with plain water, try some of these sugar- and calorie-free options:

Image

1. Infused water: Adding a few pieces of fresh fruit and/or herbs to your water can give it a hint of flavor without adding any sugar or calories. Get creative with fruit and herb combinations like blackberry and mint, watermelon and basil, or lavender and lemon. Or try something with a little kick like apples and cinnamon, peaches and ginger, or strawberry and jalapeno. (Most of the time adding fruit to water will not add any sugar or calories, unless you mash the fruit or eat the fruit after it has infused.)
2. Sparkling water: Sparkling water is a great change from sugary sodas when you are craving something bubbly. If plain sparkling water isn’t your cup of tea, you can infuse it just like plain water, or try any of the new flavored sparkling water options available in stores. Look for brands and flavors that have no added sugar or sweeteners, like La Croix.
3. Tea: If you think about it, tea is basically just infused water! Leave out the sugar, and tea is another great zero-calorie drink choice that can be enjoyed hot or cold. If you are sensitive to caffeine, look for decaf versions of black and green tea, or try a caffeine-free herbal tea like chamomile, rooibos, or peppermint. If you drink bottled tea, check the ingredients and look for options that have no added sugar or sweeteners. 
4. Coffee: Just like tea, plain black coffee has no calories or sugar. However, flavored coffees like lattes and many bottled coffees have lots of added milk and sugar. This can lead to a drink surprisingly high in calories and carbohydrates. Check the nutrition facts label on bottled coffee, and opt for plain coffee without any milk or sugar at the coffee shop. 

Drink These in Moderation

Some beverages like milk and fruit juice can also be part of a healthy diet, but should be consumed in moderation.

Image

Fruit juice: Whole fruit is best for getting more servings of fruit because it has fiber that helps you feel fuller, aids in digestion, and helps manage blood sugar. While 100% fruit juice does contain many of the vitamins and minerals found in whole fruit, it also contains a lot of sugar, which can cause your blood sugar to spike*. If you do choose fruit juice, make sure it is 100% fruit juice with no added sugar, and stick to small portions—1/2 cup or 4 ounces (usually the size of a kid’s juice box) is the recommended serving size.

1. *While fruit juice isn’t a great choice for hydration, it can be helpful for treating low blood sugar (hypoglycemia) since it can quickly raise blood sugar. 

Image

Milk: Milk is a great source of nutrients like protein, calcium, and vitamin D, which are important to promote bone strength. But milk also contains calories, carbohydrates, and sometimes saturated fat. Choose low- or nonfat milk without added flavor or sugar. If you prefer non-dairy milks, like soy or almond, look for unsweetened varieties. The recommended serving size for milk is 8 ounces—this contains 12 grams of carb, about 100 calories, and about a third of the calcium you need in a day. 

Avoid these

Any drinks with added sugar like sodas, sports drinks, energy drinks, fruit-flavored drinks, and sweetened tea and coffee are best avoided. The liquid sugar can cause spikes in blood sugar, and the added calories can contribute to weight gain. 

Diet drinks are a better choice than sugary drinks like soda, but should still be consumed in moderation

Diet drinks made with artificial sweeteners are more debatable—they do not contain sugar and can help with blood sugar and weight management ifthey are replacing sugary drinks in your diet. But ongoing research has found that diet drinks may have other harmful health effects, and may actually add to weight gain. Read more about artificial sweeteners here.

Alcoholic drinks can be enjoyed now and then, but there are many things to keep in mind if you have diabetes. Read more here.

Create an Account

First things first—if you have not done so already, create your free account with Diabetes Food Hub. Not only will creating an account let you save recipes, create a profile, and enjoy a more personalized experience on the site, but access to the Meal Planner and Grocery List features requires an account.

If you have ever donated to the ADA or volunteered for Step Out or Tour de Cure, you probably have an account with the ADA already and can use that user name and password. Simply log in to the site! If you do not have a username and password, setting up an account is easy. Click on the Menu button in the upper right corner and select “Log In” from the listed options. When the Log In box appears, click on “register here” at the bottom of the box. Follow the instructions and fill out the necessary information—you’re all set!

Browse Recipes

Based on feedback we’ve received from users, we’ve made it easier than ever to browse and find the recipes you’re looking for. The homepage of Diabetes Food Hub will automatically show some of the most popular recipes on the site. It’s also designed to learn your likes and dislikes and present options designed just for you. The more you use the site, the better these options will get!

If you’re looking for something specific, you can either use the search bar to look for specific recipe or type of recipe, or you can use the new Browse Recipe feature, which displays all of the recipes on the site and lets you use powerful filter options to find exactly what you’re looking for. Looking for a weeknight option to cook on the grill? Click on the filter button, select “Grilling” under Cuisines and “Quick & Easy” under Meal Types. Close the filter box and you’ll see a number of options perfect for that Monday night grilling session.

Save Recipes

Once you’ve found recipes you like, be sure to save them to the My Recipes section, which you can view by clicking the My Recipes section of the navigation bar. The Meal Planner uses recipes you’ve saved for building and planning meals. So be sure to save plenty of recipes in order to have a good selection in the Meal Planner. You can save recipes by clicking the star icon on recipes. Be sure to save different types of recipes, such as sides, breakfasts, lunches, and main dishes, so you can build complete meals that meet your nutrition needs.

Start Building

Now that you’ve saved some recipes, it’s time to start building! Your saved recipes will show up to the right of the interactive Meal Planner. (If want to use recipes you’ve Liked instead, click on the drop-down arrow above the recipes.) After that, simply start dragging recipes from the right into the appropriate place on the calendar. That’s it! To review the nutrition information for a day’s meals, click on the Nutrition Facts link to the left of that day and you can see the Calories, Total Carbohydrate, Total Fat, and Protein for each meal and the total for the day. If you make adjustments or swaps, the nutrition information will recalculate automatically!

Create a Grocery List

Once you’ve built out your meal plan, you can make shopping a snap by clicking on the “Generate Grocery List” button at the top of the meal planner. This will send all of the ingredients from each of the recipes in your custom meal plan to the Grocery List feature. There, you’ll find each ingredient organized by grocery store section. You can also add, delete, or adjust amounts for each ingredient in the list. When everything looks good, you can then print out, email, or download your list.

Stay Tuned

We have a number of features and upgrades coming to the Meal Planner and Grocery List, so check back often to see what’s new!

Every March is National Nutrition Month®. It’s about taking the time to appreciate the social experiences that food and nutrition can add to our lives. For many people, that means a simple dinner shared with a partner or spouse, family or friends. Is time one of your biggest challenges? Set yourself up for success with strategies and stress-free meal ideas to get dinner on the table quickly with these three tips.

1. Put quick-meal staples on your grocery list. Stock items in the kitchen that make it easy to put together dinner when time is tight. When you shop, think about the basic foods you need to Create a Healthy Plate. That means filling half of a dinner plate with nonstarchy vegetables, 1/4 with lean protein, 1/4 with whole grains or starchy foods, and adding some fruit and/or dairy on the side. So start with fresh or frozen vegetables, and toss some no-salt-added or reduced-sodium tomatoes for pastas and casseroles in your grocery cart. Canned vegetables such as artichoke hearts and roasted red peppers are another way to add flavor. Starchy and whole-grain staples include no-salt-added or reduced-sodium canned beans, pre-cooked or quick-cooking brown rice, and whole-wheat or corn tortillas. For protein, rotisserie chicken, frozen fish fillets, frozen chicken breasts and eggs are all options to keep on hand.

    

2. Use a slow cooker. If you have a slow cooker, don’t let it sit in the cabinet! Use it to do the work of preparing dinner for you. In the morning, toss some canned beans, canned tomatoes, tomato sauce and frozen corn in a crockpot with cumin, chili powder and garlic. Cover and cook on low for 6-8 hours to make a chili that will be ready when you get home. You can also add other vegetables that you have on hand, such as diced onions, bell pepper or carrots. For more ideas, browse all of our slow-cooker recipes.

    

3. Scan recipes for do-ahead steps. In the ADA cookbook, The Six O’Clock Scramble Meal Planner, cookbook author and family dinner advocate Aviva Goldfarb shares her streamlined system for fast and easy diabetes-friendly dinners. Many recipes include slow-cooker instructions and “do ahead or delegate” steps you can complete in advance to save time. In many cases, you can prepare spice blends and toppings such as pesto, sauces or salad dressing. Wash, peel and chop vegetables, and thaw or marinate meat or poultry, if needed. Cook whole grains and then refrigerate them—toss precooked pasta with a little oil to prevent sticking. Save another step by cooking and refrigerating proteins such as chicken for cold salads. Don’t forget finishing touches, like cheese you can shred or nuts and seeds you can toast. The best approach may vary with your recipe and cooking methods, so always use your judgment!

Diabetes management is more than counting carbohydrates (carbs) or monitoring your blood glucose (blood sugar) levels, it requires a mindful approach to eating and self-awareness. By focusing on the why, what, where, and how of eating, you can improve your relationship with food and your ability to manage diabetes.  

What is mindful eating?  

Mindful eating is paying attention to the whole experience of eating, like how the food tastes, how it feels to eat it, and the environment around you. Your senses should be engaged, you should recognize feelings of hunger and fullness, and you should understand and respond to any emotions the food triggers. Mindful eating focuses on how good the food is, rather than how much, and the eating experience rather than just calorie or carbohydrate counting.  

Mindful eating can improve your ability to manage diabetes by helping to:  

• Improve blood glucose levels through balanced meals  
• Reduce emotional or stress eating  
• Promote a non-restrictive approach to healthier eating that you can stick with 

How to Eat Mindfully 

Start with being aware of hunger.  

• Take a second to figure out how hungry you are before eating. If needed, use a hunger scale from 1–10, with 1 being extremely hungry and 10 being full and satisfied.  
• Ask yourself, “Am I hungry or am I eating out of stress, boredom, or habit?”  

Involve all your senses.  

• Take in the colors, smells, textures, and temperatures of the food on your plate.   
• Chew slowly and savor each bite. Notice the flavors and how they change as the meal goes on.   

Remove distractions.  

• Turn off the TV, put away electronics, and create a calm environment. This allows you to focus entirely on the meal.  

Portion mindfully.  

• You can use the Diabetes Plate as a guide to manage portion sizes.  
• Be intentional about what is going on your plate. Be sure to include non-starchy vegetables, lean protein, and quality carbs to help manage your blood glucose levels. 

Reflect on the meal.  

• Take note of how the food made you feel. Did it provide energy? Was it satisfying?   

Overcoming Barriers  

This method of eating takes patience and practice. Adding mindful eating into your daily life allows for a more enjoyable and less restrictive approach to managing diabetes. Start small and choose one meal or snack per day to eat mindfully and slowly add it to more meals and snacks to make it a habit for each time you eat.  

Don’t forget to sign up for Diabetes Food Hub’s e-newsletter for more diabetes-friendly ideas and recipes.  

Diabetes management is more than just counting carbohydrates (carbs) and monitoring blood glucose (blood sugar) levels, it’s also making healthy decisions that fit your culture and traditions. Many cultural foods, such as tacos, pastas, stir-fries, and regional desserts, go beyond the food itself. They are often the focus when you celebrate holidays, birthdays, accomplishments, and so much more with friends and family. 

However, these cultural foods may not always be the best choice if you are managing diabetes because of their carb, salt, fat, and sugar content. But with a few tweaks that can help you keep your blood glucose in your target range, you can still enjoy your favorites. Instead of thinking of these changes as a challenge, consider it an opportunity to try a different spin on traditional classics that will nourish your body and keep you healthy. 

Tips for Healthy Eating with Culture in Mind  

• Change them, don’t give them up: You don’t have to stop enjoying your favorite traditional foods if you live with diabetes. Make small changes that will make a big difference instead. For example, you can try: 
  • Using whole grain flour instead of white flour for breads or tortillas. 
  • Using lower-fat dairy products instead of high-fat varieties for foods like pasta sauce or masala.
  • Including more non-starchy vegetables to increase a dish’s volume with little impact on blood glucose. You can also replace some carb-heavy foods in a recipe with non-starchy vegetables, such as making mashed potatoes with half potato and half cauliflower, or pasta with half noodles and half zucchini noodles. 
• Focus on balance: Make sure your meals include a balance of non-starchy vegetables, lean protein, and quality carbs to help manage your blood glucose. An easy visual tool to create balanced meals is the Diabetes Plate. Including a variety of non-starchy vegetables, like peppers, tomatoes, and leafy greens, like bok choy, chard, mustard greens, and collard greens in cultural dishes can increase the flavor and boost nutrients.  
• Be aware of portion sizes: Cultural dishes can often be served family-style, meaning huge portions of each food are meant to be shared with everyone at the table. This can make it hard to manage your portions. Consider using a smaller or a pre-portioned plate to help you enjoy the food without having too much.  
• Involve loved ones: Family and friends play a key role in diabetes management, especially when it comes to food and nutrition. Cooking together, sharing and creating new recipes, and discovering healthier options while grocery shopping can make making these changes enjoyable and comfortable.  
• Welcome new traditions: Embrace the change! When you make healthy changes to the foods you love to fit your eating plan, you may be inspired to create new traditions that blend both culture and healthy choices. Don’t be afraid to try new herbs, spices, and different cooking methods to create new and exciting flavors for your favorite foods. 
• Take the focus off food: For the events where the focus is on food, like the big meal on Thanksgiving, try instead to give your attention to the meaning of the event. Is it to gather with friends and family to share thanks for one another? To celebrate a milestone? Whatever the occasion or tradition, food should take second place to the intention of the gathering

Tying It All Together  

Keeping culture alive while managing diabetes is possible through the power of small changes that make a big difference! By keeping the focus on culture and traditions, involving loved ones, and making healthy choices, you can continue to celebrate your heritage without giving up on your health goals. Remember, it’s about honoring traditions and supporting your health goals. 

Don’t forget to sign up for Diabetes Food Hub’s e-newsletter for diabetes-friendly ideas and recipes.  

Food plays an important role as part of diabetes management. Food also gives us connection to our family roots, our friends, and our culture. Often there are memories and traditions that are associated with our food. Most of all, food is nourishment offering vitamins, minerals, and nutrients required for our overall health strategy. Some of our family favorite recipes may need a little tweaking to fit healthy guidelines. We are here to help you with making informed food decisions by offering you recipes that fit healthy food guidelines for people with diabetes. 

Diabetes friendly recipes have a few things in common:  

• Fiber-Focused: A good source of fiber from vegetables and whole grains, which can help lower cholesterol and blood glucose (blood sugar). 
• Keen on Protein: Use lean proteins, keeping the amount of saturated fat low to assist with heart health. 
• Healthy Fats: Use healthy fats from plant-based oils (like avocado, olive oil, peanut oil, canola oil, and high-oleic safflower, and sunflower oils) and fish (like salmon, herring, and trout) which can raise good HDL cholesterol. 
• More Bang for Your Nutrient Buck: Contain nutrient-dense foods like non-starchy vegetables that provide essential vitamins, minerals, and antioxidants. 

Diabetes-Friendly Global Recipes 

To get you started, we’ve rounded up some of our favorite international recipes for your favorite meals: 

Image

Pakistani Besan Chilla (Savory Chickpea Pancakes): Pakistani Besan Chilla is not your average pancake. These pancakes offer extra benefits that may help keep blood sugar (glucose) steady.  This recipe is an excellent source of fiber and a good source of lean protein. Including high fiber foods and foods that contain protein in our meals may help slow down the absorption of carbohydrate.      

Image

Turkey Meatball “Wonton” Soup with Bok Choy & Carrots: Try this comforting bowl of soup with a side of non -starchy vegetables to complete your meal according to the Diabetes Plate. Yes, you can eat from a bowl and still follow the guidelines of the Diabetes Plate. This soup contains some non-starchy vegetables, lean protein and a source of carbohydrate.   

Image

Curried Chickpea Stew with Roasted Vegetables: This vegetarian dish can be served for lunch or dinner. Curried Chickpea Stew with Roasted vegetables contains non starchy vegetables, lean protein and quality carbohydrate from the chickpeas. This is another flavorful dish that leans on spices to boast the flavor instead of using salt.  

Image

Greek Vegetable Pita Pizzas: Pair a Mediterranean style pizza with a leafy green salad to complete your plate. This pita pizza contains a good source of fiber and can be a quick an easy recipe to prepare for a Mediterranean or vegetarian eating pattern. 

Be sure to check out other traditional recipes on Diabetes Food Hub and create an account so you can save your favorites to try later. You can even create and print a grocery list to bring with you to the grocery store!  

Everyone eats, which means everyone has their own ideas and opinions about what, how, and why some foods are better for you than others. And when these opinions are shared, on social media platforms for example, their claims aren’t backed up with scientific evidence. That’s why a lot of nutrition advice, especially on the internet and social media, contributes to confusion about healthy eating plans. 

Other sources, like TV, newspapers, and radio, can also add to the confusion by reporting on smaller studies with limited findings that might make you think that the results are new recommendations. What you read and hear can make it seem like you need to have a PhD to know what you should eat to reach your health goals. Let’s break down what steps you can take to know if what you’re reading or hearing can be trusted.

What Causes Problems with Nutrition Information

• Different results of a study reported—You might find that what you learn from one place isn’t the same as what you learn from another. Some of this has to do with how results from scientific studies are reported or what the results mean aren’t reported correctly. 
• Science is evolving—As more studies are conducted, our understanding also changes. Researchers may see different results from earlier study compared to a newer, more refined study. 
• Catchy words used—In the race for our attention, sources can use words to catch our attention for studies that may be flawed, not important.
• Biased agenda—A study may be funded by a supporter with a biased agenda. Such as a vitamin supplement company funding a study on supplements. The result is problems with the information and a whole lot of confusion.

Three Steps to Finding Trustworthy Sources

Here are three steps to help you find sources you can trust and be able to sort through what you hear about headline-making studies:

1. Watch for red flags.

• Think about the “why” your source is telling you the information. Is the source selling products you’re more likely to buy after learning the information they’ve shared? Is the information being presented in a way that’s intended to attract your attention or is it “clickbait”? If so, it doesn’t mean the information is wrong, but you should check to make sure it’s right.
• Does it promise a quick fix or make claims that sound too good to be true? It would be great if you could make one change to your eating plan and lose a lot of weight in a month, but if it seems too good to be true, it probably isn’t. 
• Is the advice based on one study? Nutrition recommendations aren’t changed based on a single study. Proof that an eating pattern or nutrition therapy works is collected over time as different researchers find results that in “totality” support recommendations. 
• Does the source talk about a study without giving details or linking to it? The details of a study need to be included, or it needs to be linked to so you have a reference, if needed, to check what’s being said. If you can’t check the study, you won’t know if the results are being described correctly.

2. Ask questions. 

Scientific studies about nutrition and health are very difficult to design, execute, and translate into practice. Here are some things to think about next time you see a headline about a study:

• Does the study involve humans, animals, or isolated cells? Animal and lab studies let scientists explore ideas for further research, but results may not be the same for humans. Even in human studies, you should take a closer look at how large the study was and its participants. For example, a 20-year-old athlete may respond differently to a food or eating pattern than a 50-year-old person with type 2 diabetes. This means that the findings of the study may not apply to everyone.
• What kind of study is it? 
  • Systematic reviews or metanalyses of the most reliable studies look at the results of several studies on the same topic and can draw stronger conclusions.
  • Controlled trials set up an experiment where people are assigned to different groups and one part of their diet is changed, while all other factors stay the same. These trials are good at finding cause and effect but are usually short term and involve a small number of participants, so you can’t necessarily assume the results apply to everyone.
  • Observational studies look at a larger population over a longer period and observe associations between eating habits and health outcomes. However, they can’t always prove a cause-and-effect relationship.
• What’s being compared? When a study finds that one eating pattern is associated with better health outcomes than another, pay attention to what is being compared. For example, a healthy vegetarian diet is going to lead to better results when compared to a diet filled with fast food, but that doesn’t necessarily prove that a vegetarian diet is better than an equally healthy eating pattern that includes meat. 
• How meaningful was the difference? Scientists talk about whether results are “statistically significant,” meaning the results probably didn’t happen just by chance or accident. A specific food or diet might result in better weight loss than another in a two-month study but turn out not to make a difference in a longer-term study. Talk with your registered dietitian nutritionist (RDN) about whether results of a study would likely make a meaningful difference in your health.

3. Keep track of sources you can trust.

• Rather than entering your nutrition questions in a search engine, first visit the sources you can trust that deliver information that’s accurate and shared in a big-picture context.
• Bookmark non-profit, academic, or government sites (they usually end in .org, .edu, or .gov) like the American Diabetes Association, Academy of Nutrition and Dietetics, and National Institutes of Health. The information on these sites is vetted against scientific literature before it is posted. For commercial sites, some options are better than others. Sites like WebMD and Healthline may be good options because they typically refer to the studies they discuss and cover their potential limitations. 
• Instead of following the health advice or personal experience of a celebrity or influencer with no formal nutrition education or training, base your choices on recommendations from experts such as RDNs.

Your Journey Is Unique

Finally, when looking for nutrition advice online, the most important question to ask is: Is this advice realistic for you? Changes to your eating plan will lead to changes in your health. But extreme changes and restrictions aren’t necessary and are hard to stick to. If the advice you get is something you can’t stick to long term, then it’s probably not good advice for you. 

The changes you make don’t need to be big to make a difference in your health. Small changes to your eating plan add up overtime and make a difference in managing your diabetes. Just focusing on what and how much you are eating helps to make changes that stick. Informed food choices are key to preventing or living well with diabetes. 

Remember to check out more of our science-reviewed diabetes blogs on Diabetes Food Hub.

People of all ages love pizza! It can be a tasty, quick, and cost-effective choice for a meal or snack. But pizza can contain a lot of carbs, sodium, fat, and may not offer a full serving of protein.

Follow these six tips the next time you’re shopping for frozen pizzas to make a choice that can fit into your eating plan.

Tips for Buying Frozen Pizzas

1. Read the Nutrition Facts label. This will tell you the amount of each nutrient (the healthy and the not-as-healthy) in the pizza as well as the serving size. From there, you can see how it might impact your blood glucose (blood sugar levels). Check for:

• Carbs: Carbohydrates (carbs) impact your blood glucose the most. The amount of carbs you should eat each day is different from person to person, so when looking at frozen pizzas, remember that only one quarter of the Diabetes Plate is filled with carbohydrate.
• Sodium: Frozen pizzas tend to have high amounts of sodium—even more when the pizza has processed meats, like pepperoni and sausage. Compare nutrition labels to find the pizza with the lowest sodium. The American Diabetes Association recommends consuming less than 2,300 milligrams of sodium per day. Try to choose foods that have less than 5% of the daily value of sodium listed on the food label and no more than 20%.
• Fats: Some fats are better for you than others. Look for pizzas that have lower amounts of trans and saturated fats by comparing the nutrition facts label. Like sodium, processed meats tend to have high amounts of the fats you want to avoid. Cheese also contains fat so be cautious of using a pizza with extra cheese. When reading the nutrition label, try to keep the saturated fat level to less than 10% of the daily value. 
• Calories: Look for a pizza that has the fewest calories while offering the most nutrients you want, like protein and fiber. 
• Portion size: The portion size tells you how many slices or how much of the pizza is represented on the nutrition label. For example, a nutrition label may say the pizza contains 100 calories with a serving size of one slice. If you have two slices, you will be eating 200 calories, 300 calories for three slices, and so on. You’ll have to increase the other nutrients too for each additional serving you have. If you’re feeling hungry, look for a pizza that has a higher serving size. But remain mindful of how many nutrients it has that you want to avoid. 

2. Veg out! Non-starchy vegetables should take up the most space on your Diabetes Plate and on your frozen pizzas. Compare brands to find the pizza with the most veggies—that include veggies used in the crust, like cauliflower or a mixture of cauliflower, broccoli, cabbage, carrots and kale, as well as the toppings! Better yet, add more veggies to your pizza whether it’s homemade or a frozen pizza. Think about adding typical pizza toppings like mushrooms, onions, peppers, and others you don’t usually see like chopped broccoli, artichoke hearts, or chopped kale or spinach.

3. Have a salad on the side. By adding a side salad full of fresh leafy greens and vegetables, you’ll add fiber and antioxidants to your meal. Top the salad with an olive oil vinaigrette for heart-healthy fats.

4. Power-up with protein. Protein in our meals helps us feel full and satisfied for longer while giving us energy. Look for pizzas that are either labeled an “excellent” (at least 20% daily value) or “good” (at least 10–15% daily value) source of protein. Even though processed meats are a source of protein, try to use other sources like chicken to top your pizza where possible.

5. Build your own pizza using a premade crust. Look for different types of premade crust at your grocery store. These are ready for you to add your own sauce, cheese, and toppings. This is an easy way to control what’s on your pizza to limit sodium and saturated fat while increasing the non-starchy vegetables. 

6. Make your own pizza. Be creative with your cooking skills and look for diabetes-friendly pizza recipes. You may also want to try these recipes from Diabetes Food Hub BBQ Chicken Pizza—or use whole wheat pita as your pizza base.

Do What’s Best for You

As a reminder, everyone with diabetes has different nutritional needs. Talk to a registered dietitian nutritionist or diabetes care and education specialist about the amount of carbs, sodium, fat, and calories you should be eating to meet your health goals.

Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save recipes to try later.