Practical Tip #1:

Consider every meal or snack as an act of personal self-care by consuming it slowly and with awareness. Take modest bites and chew well until the food is finely mashed. This habit helps you appreciate the taste in your mouth and gives your brain enough time to register the satiety signals from your digestive system. Pay attention to your body’s hunger and fullness signals, eat when you feel hungry, and stop when you feel comfortably satisfied.
Avoid eating out of boredom, stress or other emotions and try to address the underlying cause of such feelings.

Practical Tip #2

Keep the water flowing! Staying well-hydrated is key. Sometimes thirst can disguise itself as hunger, and be misinterpreted by the brain as hunger, leading to the unnecessary consumption of solid foods

Practical Tip #3

Eat nutrient dense foods (fruits. vegetables, grains, lean proteins and healthy fats) in moderation by applying the MyPlate Method. To kick off with a simple and practical approach to nutrition, consider organizing your meals by starting with this basic concept. It is a foundation for various diets and nutritional plans. For those with diabetes, the ADA suggests a slight tweak: substitute grains with fruits for some meals, and let vegetables fill half your plate. Nonetheless, it’s perfectly sensible to stick to the original MyPlate layout for everyday use without being overly rigid about your food choices.

If you don’t include dairy in your meals (due to cultural or dietary reasons), there are options like almond milk, soymilk, and oat milk. Also, low-calorie drinks like coffee, tea, or water are great options.

Practical Tip #4

Steer clear of strict and inflexible dieting plans, as they often lead to long-term weight gain, a phenomenon known as weight cycling. Instead of banning any food entirely, permit yourself to savor your preferred indulgences mindfully and sparingly. Cultivate nutritional habits that prioritize overall health and well-being over mere weight reduction. Focusing on improving your self-image, self-esteem, and self-care, along with physical strength, health, and vitality, is crucial for lasting success and constitutes an investment in your health capital. Should you encounter challenges in any of these areas, it is beneficial to discuss them and seek guidance from a health professional.

Mona Lisa in the Style of Starry Night, Public Domain from Wikimedia Commons

Practical Tip #5

When dining out, think about asking for a takeout box at the start of your meal to reduce the portion size on your plate, thus sidestepping the ‘portion size effect.’ and emulating the MyPlate portioning method. The remainder can be saved for later consumption.

What Fruits Am I Allowed to Eat?

Eating fruits is a delicious way to boost your health, especially when you skip adding sugar and syrups. To keep your blood sugar levels stable, try pairing them with proteins or fats during meals. Snacking on fruits with a handful of nuts, or a serving of dairy (e.g. yogurt) is also a smart choice. Enjoy fruits such as grapes, bananas, oranges, mangoes, watermelons, and pineapples in moderation (e.g. 1 cup full), and you’ll benefit from their high fiber content without worrying about blood sugar spikes.

Whole fruits are a powerhouse of nutrients, low in calories yet high in fiber, and packed with antioxidants, vitamins, and minerals. Adults (those without diabetes) are advised to consume two cups of diced or sliced fruit daily. It’s best to eat fruits whole when possible, as juicing can remove the vital fiber that helps prevent quick rises in blood sugar levels.

Fruits fall under the carbohydrate category. An effective way to manage carbohydrate portions in type 2 diabetes, is to allocate one-quarter of your plate to them. At some meals, you may opt for complex carbohydrates such as rice, potatoes, pasta, bread, corn, or peas to fill this section. By limiting carbohydrates to approximately one quarter of your plate, you’re on track with your carb consumption.

Diving into the vegetable kingdom is akin to attending a colorful feast where diversity reigns supreme. Neglecting fresh vegetables is to forgo a wealth of essential nutrients. Smartly, one should transform their plate into a mosaic of hues. Beyond the virtuous green leafy veggies, the vibrant reds, sunny oranges, robust cruciferous varieties, and even earthy mushrooms are all pivotal players.
Preparing a medley of fresh vegetables can be both effortless and delightful! Simply chop them into bite-sized pieces, then toss them with olive oil, vinegar, and just the right amount of salt and pepper for flavor. In the mood for something extra? Whisk some mustard into the olive oil for a tangy twist and drizzle generously over your greens. If vinegar isn’t to your liking, a few squeezes of lemon will add a refreshing zesty zing!

Vinegar, the sassy sidekick of salads, not only jazzes up your greens but also moonlights as a potential sugar spike suppressor and carb companion, keeping you fuller for longer. It seems to do that by helping slow down stomach emptying. Salad dressing with superpowers? Now that’s a plot twist!

What Proteins to Consume?

Variety is essential, with protein ideally occupying about a quarter of your plate, as the plate method suggests. Preference should be given to lean proteins when possible. Specific groups of adults, such as athletes, the elderly, and those who are pregnant or breastfeeding, might need more protein. Nonetheless, the plate method is a good starting point for most individuals. Proteins are typically categorized into animal-based sources, including meat, poultry, fish, seafood, dairy, and eggs, and plant-based sources, such as legumes, nuts, and soy products. For breakfast, many adults prefer dairy proteins, with options like cottage cheese, yogurt, milk, and eggs being popular choices.

Dairy products serve as a versatile addition to meals or as standalone snacks. They play a key role in bone health and are especially vital for calcium intake in conditions and circumstances requiring bone health maintenance and repair. Yogurt, and Kefir in particular, are distinguished for their nutritional benefits, supporting a healthy microbiome and aiding in calcium absorption.

Image Catalogue:

Image #1: Stefan.lefnaer, Galega officinalis sl19, CC BY-SA 4.0

Image #2: Pierre-Auguste Renoir, CC0, via Wikimedia Commons

Image #3: Mindful Eating, AI generated Image

Image #4: Glacier Spring Water Near the Italian- Swiss Border, 2005. Original (unedited) Photo

Image #5:  Learn How to Eat Healthy with MyPlate; image adopted & color edited from www.myplate.gov

Image #6: Mona Lisa in the Style of Starry Night, Public Domain – Wikimedia Commons

Image #7: Decorative Image: Empire Diner at Night, Cat Lee Ball, CC0, via Wikimedia Commons

Image #8: 2013._Седово_048 Andrew Butko via wikimedia commons 

Image #9: Ohrid, North Macedonia Kiwi Fruit Tree Sharon Hahn Darlin, CC BY 2.0, via Wikimedia Commons

Image #10: Still Life with Teapot and Fruit, Paul Gauguin via Wikimedia Commons

Image #11: Salad greens and vegetables Cambridge MA

Image #12: Apple cider vinegar in a bottle. Selective focus. AdobeStock_287762625

Image #13: Summer Desert Anna, CC BY 3.0, via Wikimedia Commons

Image #14: Quijote at Russian Wikipedia, CC BY-SA 3.0, via Wikimedia Commons

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