University of Maryland Center for Diabetes and Endocrinology

Eat Well and Cook Wiser

Diabetes: Do Not Enter!

Every bite we take...

Every recipe we make contributes to our overall health.

Here are some simple suggestions to reduce your risk of diabetes from the experts at the University of Maryland Center for Diabetes and Endocrinology:

Eat Well & Cook Wiser

Eat more salad and make your own salad dressing!

Balsamic Vinaigrette

Combine and whisk:
2 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp dried basil
Pinch of pepper

Ranch Dressing

Combine, whisk together and chill:
½ cup plain low-fat yogurt
¼ cup low-fat mayonnaise
¼ cup fresh lemon juice
1 minced garlic clove
1 tsp chopped chives
Pinch of pepper

Make Adustments

Cut the sugar! Often the amount of sugar in recipes can be cut in half.
Add extras! Throw in beans, fruit or nuts in salads. Also, add extra beans, lentils and vegetables, such as peppers, carrots and celery, to soup and stews.
Put away the frying pan. Try grilling, baking or broiling.
Try “Meatless Monday” or pick another day of the week when you skip meat and prepare fish, beans, eggs or egg substitutes, or soy foods.
Choose to use smaller plates to help with your portion sizes.
Drink water or skim or 1% milk instead of soda, juice or sweetened tea.

Shop Smarter

Make it a point to fill your grocery cart with fruits and vegetables. Start with fresh items. Frozen vegetables and fruits are a good option if you choose varieties with no added ingredients such as cheese or cream sauce. Frozen and fresh are often better options than canned items since canned fruits and vegetables may have added sugars or sodium.

Make sure WHOLE GRAIN is the first ingredient when picking products like bread, crackers and cereal.
Pick a CEREAL that has AT LEAST 3 grams of fiber per serving.
If choosing prepared dinners, look for varieties with 0 grams of TRANS fat and less than 5 grams of SATURATED fat per serving.
When choosing packaged snacks, look for 0 grams of TRANS fat and less than 2 grams of SATURATED fat per serving.

Ground round, tenderloin steak and sirloin tips are leaner cuts of beef. “Loin” and “Round” are the key words you want to look for. Be sure to trim any visible fat too.

This page was last updated on: February 8, 2012.

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