Recipes and tips from Mar. 25, 2008
Watch Sunny Side Up during Sunrise on KGMB9 for tips on making smarter,
healthier eating choices. Sponsored by HMSA, Sunny Side Up airs on the first and
third Tuesday mornings of each month.
eat healthy tip
Health Tips for Prevention of Diabetes
- Maintain a healthy weight or lose weight if you are overweight. Losing just 10 percent
of your total body weight can significantly reduce your health risks for high blood
pressure, heart disease, and diabetes.
- The major challenge facing many individuals today is how to eat healthful meals
and take care of themselves and their families when there is simply not enough time.
Healthful choices are key to preventing chronic illness and disease, such
as diabetes.
- Keep your pantry stocked with healthy basics like dried or canned beans, old-fashioned
oats, brown rice, olive or canola oil, whole grain cereals, vinegars, and seasonings/spices.
- Keep the refrigerator stocked with plenty of fresh fruits and vegetables of all
colors.
- Clean and prep your produce over the weekend so you have healthy snacks ready to
go during the week.
- Pre-portion snacks to ensure appropriate serving sizes.
- Pack something bright orange or green in your lunch box. Brightly colored fruits
and vegetables are loaded with nutrients, antioxidants and fiber, and are virtually
fat-free.
- Studies show that people with diabetes may benefit from eating more foods rich in
monounsaturated fats such as avocados, olive oil, canola oil and some nuts.
- Research has demonstrated that Type 2 diabetes can be delayed or prevented by regular
exercise and healthy meal planning.
- Make important, small changes each day.
Healthy Recipes
To view the video, visit KGMB’s web site or
watch it on HMSA Now, digital cable channel 344. For more recipes, visit
Island Scene Online.
Turkey and Avocado Wraps
From “Healthy Calendar Diabetic Cooking”
Avocados are a good source of potassium, a mineral that helps the body’s fluids stay in balance.
1/2 avocado
3 Tbsp. plain fat-free yogurt
1/4 tsp. chili powder
2 cups chopped lettuce
2 small tomatoes, seeded and finely diced
2 Tbsp. fat-free Italian dressing
4 whole-wheat flour tortillas
12 oz. thinly sliced, smoked deli turkey
1 cucumber, thinly sliced
In a small bowl, mash avocado with a fork. Add yogurt and chili powder; mix well.
In another bowl, toss lettuce and tomatoes with Italian dressing. To assemble wraps,
spread each tortilla with 1 1/2 tablespoons avocado mixture. On avocado mixture,
arrange 3 ounces turkey, one-fourth of lettuce and tomato mixture, and five cucumber
slices. Fold in the left and right side of tortilla until edges are about 1 inch
apart; roll from the top down. Repeat with remaining tortillas. Makes 4 servings.
Exchanges Per Serving:
3 starch
1 vegetable
2 very lean meat
1 fat
Per serving (1 wrap): Calories 380, protein 26 g., carbohydrates 48 g., total fat 9 g.,
saturated fat 2 g., cholesterol 30 mg., sodium 125 mg., fiber 5 g., Weight Watchers
POINTS value: 8.
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Show Time Mix
From “Diabetic Cooking for Seniors”
6 cups plain air-popped popcorn
1/2 cup dry roasted soynuts or peanuts
2 cups Corn Chex cereal
1 oz. pretzel sticks
1 tsp. Old Bay seasoning
1 tsp. onion powder
1 1/2 tsp. chili powder (optional)
Mix popcorn, nuts, cereal and pretzels in a large bowl. Spray lightly with nonstick
cooking spray; sprinkle with Old Bay seasoning and onion powder. Store in tightly
covered container. Makes 6 servings.
Exchanges Per Serving:
1 1/2 starch
1/2 fat
Per serving: Calories 150, protein 8 g., carbohydrates 23 g., total fat 3 g., saturated
fat 0 g., cholesterol 0 mg., sodium 358 mg., fiber 4 g., Weight Watchers POINTS
value: 2.
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