Holidays can be hectic, whether it’s running from store to store buying gifts, traveling to see family, or dashing from event to event. And being on the go is when temptation and convenience conspire to derail best intentions. With a little planning, these easy, quick, and delicious recipes will help you eat well on the move.
Before you give up all fruit, let’s consider the many health benefits—fruit is loaded with vitamins, minerals, and antioxidants, just like vegetables. The bright and varied colors of fruit each come with different vitamins and minerals.
Fruit is also a source of water and fiber that can help you stay hydrated, feel full, and maintain regular bowel movements. It can be tough to get enough fiber in your day, but doing so can also help with managing blood glucose and reducing your risk of heart disease.
Given the health benefits, there is no need to cut fruit out of your diet. Fruit contains natural sugars while other sweet treats are often filled with added sugars.
As a matter of fact, fruit can be a great option in place of desserts and pastries when you are craving something sweet. A bowl of Berries and Cream after dinner can be just as satisfying as a bowl of ice cream!
Fruit can also be a portable snack when you’re on the go, and is often much more nutritious (and lower in carbs) than most snack foods. Make a colorful and fun snack with Fruit and Cheese Kabobs.
Like many carbohydrate foods, portion sizes of fruit have grown larger over the years. While fruit is lower in carbohydrate than many other foods, it’s important to be aware of your portion size.
Each of the following examples of fruit portions have about 15 grams of carbohydrate. This should help you decide how to fit fruit into your meal plan:
Fruit comes in many forms – fresh, frozen, canned, dried, juice, etc. All can be good choices depending on the season, your budget, and what you’re using it for.
Check out 10 Low-Carb Fruit Recipes for more fruit inspiration!
If you enjoy eating fruit, there is no need to stop eating it if you have diabetes. And if you have a sweet tooth, fruit is a better option than pastries and other deserts to satisfy a sugar craving.
Since fruit does contain carbohydrate, it’s important to be aware of your portion size and how it fits into your daily meal plan. However, fruit is loaded with vitamins, minerals, antioxidants, and fiber, which have many health benefits—and it tastes good too!
As the end of summer approaches, most fruit varieties reach their peak. This means that prices at the grocery store or farmers market go down, while the fresh flavor goes up. There’s not a better time to stock up and take advantage of recipes that lean on fruit to add complex flavors or a touch of sweetness. And while it’s always wise to keep an eye on the carb content, the fiber- and vitamin-rich profile of most fruits mean you can indulge a little while keeping carb counts diabetes friendly.
For more fruit-based and diabetes-friendly recipes, go here.
Be sure to plan, portion, and pack your meal with food safety in mind for a worry-free trip.
Check out Focus on Food Safety for more food safety tips!
Picnics, cookouts, BBQs, potlucks—these outdoor feasts are not usually known for their healthy food options. It’s still possible to eat well and have fun with a few simple tips:
There are many traditional picnic dishes that you can bring or cook outdoors. There are also many options to ensure that your picnic is flavorful and healthy. Try out some of these meal makeovers of traditional picnic dishes:
A staple at most cookouts, burgers made of beef are often high in saturated fat. Try using ground chicken or turkey, or try a veggie burger.
Try instead:
Potato salad, pasta salad, coleslaw—these classic picnic side dishes are usually coated with creamy mayonnaise, adding lots of fat and calories. Try side salads with lighter dressings.
Try instead:
Dips are a popular side dish, but they are often cream based, which can add more calories and fat. Try a bean or veggie based dip for something lighter. Sub raw veggies for chips for an even lighter snack.
Try instead:
When it comes to carbohydrates and diabetes, it’s hard to make sense of all the information out there. Fat was once seen as the enemy, but in recent years, carbohydrates have taken center stage as the villain to healthy eating. But this “bad guy” reputation doesn’t tell the whole story. So, how much carb should a person with diabetes eat?
First, let’s take a step back and think about what all foods are made of. Most of the calories in our food come from three “macronutrients”: carbohydrate, fat, and protein (“macros” refers to the nutrients our body needs in large amounts). Foods also contain “micronutrients” like vitamins and minerals—these are essential for many of our bodies’ functions, but we need a much smaller amount of them and they don’t usually provide any calories.
Should people with diabetes cut back on carbs? It’s true that foods high in carbohydrate have the biggest impact on blood glucose compared with foods high in protein and fat. Carbohydrates break down into glucose after they are digested, so it makes sense to think that cutting carbs would lead to lower blood glucose levels and better diabetes management. However, glucose is also an important fuel source for your brain. Just like a car needs gas, our brain needs glucose. There’s a lot of debate around what is the ideal mix of carbohydrate, protein, and fat needed by people with diabetes, but we don’t have any evidence that one specific proportion will be right for everyone.
Glucose is also an important fuel source for your brain—just like a car needs gas, our brain needs glucose
There are a lot of carbohydrate food options, and this is where it gets tricky, because some carbs are better for you than others. “Refined” carbs refer to foods made with white flour and sugar, such as pretzels, cookies, cakes, and white breads. These foods raise your blood glucose levels quickly, and do not provide much nutritional value. On the other hand, carbs found in vegetables, beans, lentils, fruit, and whole grains break down slower and are packed with fiber, vitamins, and minerals that provide many health benefits.
The timing and amount of carbs you eat are also important. Eating a lot of carbs in one meal, even if they are high quality carbs, can cause a spike in your blood sugar. Try to spread them across your meals and snacks throughout the day based on your personal carb goal.
And remember, there are many other factors that can affect your blood glucose. Things like changes in activity or sleep, timing and dose of diabetes medicine, and stress can all have an impact on your blood glucose. It’s not always just about food! (You can go here to learn more about other factors that affect your blood glucose)
When deciding how much carb is best for you, start by looking at what you are eating on a regular basis. How many grams of carbohydrate are you eating in each of your meals and snacks? If you are checking your blood sugar, are there certain times of day that your blood sugar is always higher? If so, then that may be the best place to start making small changes. As you continue to make changes, watch for blood glucose trends to help guide the best choices for you.
If you are considering a low carb eating pattern, be sure to think about how much time you are willing to devote to meal planning. Strict low carb eating patterns, such as the ketogenic (keto) diet, require careful planning and regular visits to your doctor to ensure you are getting all of the vitamins and minerals you need to stay healthy.
Some carbs are better for you than others
What can we all agree on when it comes to carbohydrates? Whether you follow a Mediterranean, vegan, keto, low carb, or any other eating pattern, one thing is for sure: Eat plenty of colorful non-starchy vegetables. They are full of vitamins, minerals, dietary fiber, and antioxidants to name just a few. And when it comes to sweet and salty snacks, cutting back is almost always going to help with your blood glucose goals.
Finally, the million dollar question: How many carbohydrates should you eat each day? Well, that choice is yours. With careful review of your blood glucose trends and your usual eating patterns, you can often find the right balance that meets your daily nutrition needs and health goals as well as satisfying your appetite. Remember, the best meal plan for YOU is the one that you can stick with while meeting your health goals and feeling good!
Still need more help? Find a registered dietitian with RD or RDN credentials or ADA Recognized Diabetes Self-Management Education Program to help you fine-tune your eating plan.
Your bags are packed and you’re heading out for a well-deserved vacation. But what about meals and snacks? Whether you’re traveling by car, air or rail, when you’re managing your diabetes, a little planning can make your time on the go a lot less stressful and a lot more fun!
With all of the details to keep track of when planning a trip, meals can end up being a last-minute challenge with limited healthy choices. As a result, it’s easy to get out of your routine, including those habits that help you manage your diabetes day to day. But with a few tips in mind, you can keep up with that healthy routine as if you were right at home.
As you travel to your vacation destination, your normal routine gets interrupted, and you may be bombarded with a number of snack stands and fast food restaurants tempting you with unhealthy options. Here are a few solutions to common problems you may encounter:
Problem: A long ride ahead of you that interrupts your regular schedule.
Solution: Think about exactly how long your trip will be. Will it conflict with the time you usually eat lunch? Dinner? Mid-day snacks? If so, plan on packing the right amount of food and snacks for those times. This way your meals are just about ready to go and your schedule stays on course.
Problem: Overeating! You become so focused on the road, you don’t realize that you’ve already reached the bottom of your snack bag. Even if you have packed healthy options like unsalted mixed nuts, or fresh fruits, overeating some of these healthy foods can lead to higher blood sugar.
Solution: Bring your single-serving containers. Portion snacks into single serving sizes and divide up your food based on the number of meals and snacks you will need while you’re traveling. Think of it as packing a lunch bag, rather than one large bag of snacks.
Problem: When traveling by air, you might find yourself with a layover or two, and the airport’s many food temptations can be a challenge.
Solution: Think about packing some foods that don’t need refrigeration. These can be your own bag of trail mix with unsalted nuts, cheese and crackers, or some uncut fresh fruit like an apple or pear. Even carrots and celery hold up pretty well. If you have to buy something at the airport, find healthier options by reading nutrition labels and watching your portion sizes.
Maintaining healthy habits on vacation doesn’t have to take away from your experience
Problem: The Transportation Security Administration (TSA) doesn’t allow some food or drinks past the security check points.
Solution: Many people are confused about this rule. Actually, while TSA does not allow liquids to pass security, they do allow many different types of food as long as they are packed into appropriate containers. So once again, bring those single-serving containers. You can also bring an empty water bottle and fill it at a drinking fountain once you are through security. This will save you money on bottled water and reduce the temptation to buy a sugary drink.
Now that you’ve reached your vacation spot, it’s time once again to think of how to stay on track with meal timing and healthy choices. Sampling local foods while traveling is a big part of the experience for most people. In planning your meals, think about which local dishes are a priority. What dishes are a “must-have” versus dishes that are simply “nice to have”? Make a list and prioritize your dishes, then stick to it.
Like America, other countries are now increasing portion sizes at their restaurants while lowering prices, making it easy to overeat. When you can, try sharing meals with family or friends you’re traveling with. If you’re going solo, think about packing half of your dish for an extra meal the next day, or opt for something smaller like an appetizer, side, or salad.
You can also buy fresh produce and other healthy snacks when you arrive. Live like a local! Check out a nearby grocery store or market and pick out some snacks to keep in your hotel or on hand as you explore. Find out what produce is in season in the area, and maybe even try something new.
Maintaining healthy habits on vacation doesn’t have to take away from your experience. With a little planning, you can stay healthy, have fun, and return home with healthy habits intact.
Visiting the farmers market is a different experience than going to a standard supermarket. Here are eight tips to help you know what to bring and make the most of your access to farmers’ and artisans’ fresh products and knowledge!
Most of all, have an open mind on your trip. A farmers’ market is a great way to find and try new types of produce and you can prepare meals with fresh produce that’s in season.
Be aware of what fruits and veggies are in season to enjoy your favorites when they’re fresh. You may find that what you buy at the farmers market inspires you to create new, flavorful, and healthy dishes. Don’t forget to sign up for Diabetes Food Hub’s e-newsletter for diabetes-friendly ideas and recipes using your fresh new produce!
Navigating snack options when you have diabetes can feel like a tricky balancing act. With a busy schedule, it’s even more challenging to find snacks that tick all the boxes: tasty, healthy, and diabetes-friendly. However, with a little planning, you can have plenty of snacks ready to grab-and-go in your fridge and pantry.
Protein is essential for everyone, especially if you’re managing diabetes. It works alongside carbohydrates to help moderate the absorption of glucose (sugar) into your blood. This balance is key in avoiding the rollercoaster of highs and lows in your blood glucose levels, which is why combining proteins and carbohydrates at meals and snacks is a smart strategy. By avoiding the blood glucose rollercoaster, it will also help provide steady energy to keep you going through the day.
Try these protein + carb combinations:
Meal planning for snacks can streamline your week and help you maintain a healthy diet. Start by taking inventory of what you already have in your pantry and refrigerator. Check for staples like nuts and seeds, and any fresh produce that might need to be used soon. Based on what you have, make a grocery list to fill in the gaps.
Fresh fruit such as apples, clementines, and bananas are very portable and don’t require refrigeration. Fresh veggies such as carrots, celery, or bell pepper sticks can be prepped ahead of time and tossed into a bag or container. Nuts and seeds such as almonds, pistachios, and pumpkin and sunflower seeds make a delicious savory and crunchy snack with plenty of healthy fats and protein. You can also find individual cups of hummus, cottage cheese, and yogurt which can easily be thrown into a lunch box or bag (just make sure to throw an ice pack in there too!).
Packing and planning your snacks with a good balance of protein and carbs can help in avoiding midday hunger, managing diabetes, and staying healthy. Whether you’re at home, work, or out and about, having healthy snacks ready to go means you’re always prepared.
With a vegetarian eating plan, meat is avoided entirely. Plant-based foods like fruits, vegetables, grains, legumes, seeds, and some animal foods like eggs and dairy are consumed. If you follow a vegan eating pattern, you don’t eat anything that comes from animals—even non-meat foods like honey and dairy—only plant-based foods. Both eating patterns emphasize eating more plants like minimally processed whole grains, fruits, and vegetables.
A vegan diet is linked to lower prevalence of type 2 diabetes and reduction of high blood glucose (blood sugar) levels in people with type 2 diabetes. But you don’t need to “go vegan” to enjoy the benefits of plant-based eating. It’s as simple as just eating more plants, period.
Research suggests that eating fewer animal products and more plant-based foods is associated with beneficial impacts on insulin resistance, body weight, body fat, and cholesterol as well as a lower risk of prediabetes and type 2 diabetes.
There are various strategies for giving your eating plan a plant-based boost. Fill half your plate with non-starchy veggies to naturally make your meals more plant filled. (This also follows the guidelines of the Diabetes Plate Method.)
Change the ratio of plant-to-animal foods in your dishes—such as enjoying a veggie stir-fry with some chicken instead of a chicken stir-fry with some veggies. Add more plant-based proteins like beans, lentils, peas, and nuts to dishes or use them to swap out meats to ensure you are eating enough protein at meals.
You can also try swapping out animal-based protein for pre-made plant-based alternatives, such as packaged plant-based “meatballs” instead of beef or pork meatballs. Or, more creatively, try some recipes that create meat alternatives from veggies like making roasted cabbage steaks or making “chicken” wings with cauliflower florets.
Instead of: Scrambled eggs
Plant-based swap: Scrambled chickpeas
In olive oil over medium-high heat, sauté a mixture of slightly smashed canned, drained chickpeas (with some canned chickpea liquid) and seasonings to taste, such as nutritional yeast, turmeric, and smoked paprika.
Instead of: Eggs for use in baking
Plant-based swap: Chia gel
For the equivalent of one large egg, stir one tablespoon chia seeds with three tablespoons water or other liquid, like plant-based milk, and let stand until a gel-like consistency forms, about 10 minutes.
Instead of: Bacon
Plant-based swap: Portabella “bacon”
Brush thinly sliced portabella mushrooms with olive oil and sprinkle with seasonings to taste, such as smoked paprika, chili powder, salt, pepper. Bake at 275 degrees F for 1½ hours and let crisp in “off” (warm) oven, about 45 minutes.
Instead of: Ground taco meat
Plant-based swap: Nut taco “meat”
In olive oil over medium heat, cook while stirring finely chopped walnuts with some diced onions until onions are softened. Add seasonings to taste, such as chili powder, cumin, and oregano, and a splash of low-sodium soy sauce. Cook 1½ to 2 minutes more.
Instead of: BBQ/pulled pork or chicken
Plant-based swap: BBQ/pulled eggplant
Over medium heat in sunflower oil, cook while stirring thin strips of eggplant. Add sugar-free or no-added-sugar barbecue sauce and cook until steamy, then serve in a whole grain bun paired with coleslaw or avocado. Tip: You can try chopped jackfruit in lieu of eggplant, too.
Instead of: Parmesan cheese
Plant-based swap: Nutritional Yeast
For a savory, “cheesy” taste, simply sprinkle nutritional yeast onto any dish you wish, like pasta, popcorn, or prepared vegetables. Tip: Mix it with some grated lemon zest for fresh zing.
Instead of: Heavy cream
Plant-based swap: Cashew cream
Mix boiling water with 1 cup unroasted, unsalted cashews and let stand for 30 minutes. Drain and blend at high speed with 1 cup of cold water and pinch of salt until velvety smooth. Serve instead of heavy cream in savory dishes, like soup or pasta sauce.
Did you know? Diabetes Food Hub has tons of plant-based recipes! Use the Browse Recipes buttons and select “Vegetarian” from the filter. Be sure to create an account so you can save all the recipes you want to try.
