Diabetes meal planning & nutrition
Book - 2024
Learn how to eat well, improve your health, and enjoy life with diabetes The new edition of Diabetes Meal Planning & Nutrition For Dummies offers you a holistic approach to living your best life with diabetes. Optimize your diet and plan delicious meals that will empower you to take control, improve your health, prevent, and even reverse diabetes. Written by an award-winning chef and renowned doctor who are both experts in the field of nutrition, this book helps you understand what defines healthful eating for diabetes, its crucial role to long term health, and how meal planning is a key to successful diabetes management. Learn how to receive all the nutrients necessary for glucose control while managing Type 1 or Type 2 diabetes and ma...intaining ideal weight. Discover how to supercharge your diet and protect yourself from the complications associated with diabetes with anti-inflammatory and antioxidant-rich foods. To get you started, this indispensable guide includes 22 mouthwatering, easy to recreate, and affordable recipes that maximize the benefits of nutritious ingredients to regulate blood glucose levels. The kitchen and shopping hacks will enable you to master culinary therapy and take delight in preparing meals and cooking. This updated edition Diabetes Meal Planning & Nutrition For Dummies is an excellent resource for those interested in the latest diabetes-friendly nutrition guidelines, as well as anyone who has been diagnosed with diabetes or has a loved one who has been diagnosed, or would like to prevent it.
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Recipes - Published
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Hoboken, New Jersey :
John Wiley & Sons
2024.
- Language
- English
- Main Author
- Other Authors
- , ,
- Edition
- Second edition
- Item Description
- Includes index.
- Physical Description
- xvi, 410 pages : illustrations ; 24 cm
- ISBN
- 9781394206865
- Introduction
- About This Book
- Foolish Assumptions
- Icons Used in This Book
- Beyond the Book
- Where to Go from Here
- Part 1. Diabetes and Food: Culinary Therapy
- Chapter 1. Eating Well with Diabetes
- Balancing Glucose in the Body
- Taking Your Place in Diabetes Management
- Understanding Your Brain's Role in Eating
- Making the mind-body connection
- Exploring how emotion and eating are connected
- Explaining impulsive eating
- Deciding What to Eat and When
- Helping your body manage blood glucose
- Considering carbohydrates
- Keeping your heart healthy
- Making It Easy on Yourself
- Chapter 2. Understanding Diabetes: A Holistic Approach
- Defining Diabetes Mellitus
- Explaining the role of glucose
- Simplifying insulin
- Exploring Type 1 Diabetes
- Losing the capacity to produce insulin
- Comparing LADA with type 1
- Puzzling over the causes of type 1
- Analyzing Type 2 and Gestational Diabetes
- Prediabetes and the possible progression of type 2
- Weighing the role of body mass
- Considering ethnicity, genetics, and age
- Developing diabetes during pregnancy
- Summing Up the Potential Complications of Diabetes
- Linking diabetes and inflammation
- Exploring diabetes and immunity: COVID-19 and other infections
- Chapter 3. Managing Diabetes and Blood Glucose
- Regulating Your Body's Blood Glucose Levels
- Understanding how insulin works
- Storing glucose for later
- Losing the Glucose Balance
- Measuring Blood Glucose
- Testing blood glucose at home
- Getting the averages
- Ensuring the Best Diabetes Care
- Choosing your medical team
- Monitoring your medications
- Explaining insulin therapy
- Seeing a Registered Dietitian or Certified Nutrition Specialist
- Achieving and maintaining a healthy body weight
- Reducing risk for a variety of complications
- Getting to know quality carbohydrates
- Chapter 4. Incorporating Easy Lifestyle Hacks
- Adopting a Healthful and Enjoyable Diabetes Lifestyle
- Enjoying physical activity
- Transforming stress
- Prioritizing Your Health
- Making the commitment
- Enjoying the community, fresh air, and pleasurable activities
- Valuing prevention
- Part 2. Nutrition with Purpose
- Chapter 5. Explaining Nutrition Requirements for Diabetes
- Five Principles of Excellent Nutrition
- Targeting Blood Glucose Control in Type 1 and Type 2 Diabetes
- Matching medication and food
- Keeping A1C in range
- Losing to Win: Weight Loss
- Monitoring Cardiovascular Risks
- Normalizing high blood pressure
- Lowering LDL cholesterol
- Looking at other risks
- Being Aware of Special Circumstances
- Children
- Elderly
- Athletes
- Celiac and gluten sensitivity
- Gastroparesis
- Kidney failure
- Chapter 6. Meeting the Macronutrients: Carbohydrates, Fat, and Protein
- Food Is More than Macronutrients
- Building a Complete Meal Is Important
- Energizing with Quality Carbohydrates
- Looking at sugar and diabetes
- Not all carbs are created equal: Complex carbohydrates
- Evaluating glycemic index and glycemic load
- Counting Carbs
- Counting to 15 grams
- Comparing carb choices
- Insulin bolus dosing
- Putting Carbs on Your Plate
- Filling Fiber and How to Use It
- Embracing Healthful Fats
- Going beyond insulation
- Highlighting unsaturated fat
- Debating saturated fat and cholesterol
- Identifying the Best Quality Proteins
- Recycling amino acids from food
- Identifying the best animal sources of protein
- Using plants for protein
- Chapter 7. Making Macronutrients Work for You
- Introducing Versatile Vitamins
- Give me a "B" (vitamin or two)
- A sunny day with vitamin D
- Finding Marvelous Minerals
- Calcium: More than strong bones
- Chromium: From the Emerald City
- Magnesium: A crucial player
- Potassium: Too much, or too little
- Sodium: A little goes a long way
- Insulin and zinc: Two peas in a pancreas
- Sorting Out Supplements
- The Gut Microbiome and Its Role in Diabetes
- Understanding the role of prebiotics
- Learning how probiotics can help
- Chapter 8. Eating a Rainbow: Bioactive Compounds and Polyphenols
- Defining Bioactive Compounds
- Understanding Bioactives and Their Role in Health
- Analyzing Oxidation and Antioxidants
- Inflammation: The Good, the Bad, and the Ugly
- Chronic inflammation and disease
- The Dietary Inflammatory Index
- Getting to Know Carotenoids, Glucosinolates, and Polyphenols
- Colorful carotenoids
- Glucosinolates and garlic
- Powerful polyphenols
- Flavorful flavonoids
- Non-flavonoid polyphenols
- Enjoying the Taste of Bioactives
- How to Recognize Foods with Bioactives
- Chapter 9. Equipping Yourself for Success
- Stocking Your Kitchen
- Gathering tools and gadgets
- Planning a pantry
- Understanding Nutrition Facts Labels
- Calories
- Grams and milligrams
- Serving sizes
- Calculating Food Choices
- Sizing up your food: Portion sizes
- Estimating tricks
- Referencing the Right Resources
- Searching websites and apps
- Collecting recipes
- Converting recipes
- Considering Exchanges
- Part 3. Eating for Pleasure and Better Health
- Chapter 10. Exposing Barriers to Healthy Eating
- Tracing Changes in the Food Environment
- Surviving scarcity
- Being overwhelmed by food
- Recognizing Emotional Attachments to Food
- Identifying with a particular culture
- Making the social connection
- Seeking the pleasure response
- Losing logic to impulse from stress
- Uncovering the mindless subconscious
- Eating Healthier Forever
- Creating the right environment
- Asking for help when needed
- Planning: Deciding what to eat in advance
- Chapter 11. Setting Priorities and Staying on Track
- Committing to Your Future
- Adhering to a new philosophy
- Making time for healthy eating
- Enjoying the process
- Learning new things
- Standing your ground
- Adopting Better Habits
- Eating at home more often
- Timing is everything
- Staying on Track
- Discovering delicious solutions
- Embracing imperfection
- Ignoring fads and quick fixes
- Achieving Your Goals
- Writing it all down
- Using blood glucose readings
- Chapter 12. Choosing the Best Food When Shopping
- Starting Healthy Meal Planning
- Making Your Menus
- Compiling a list
- Stretching your money
- Avoiding temptation
- Assessing the Quality of Your Food
- Unraveling Food Terminology
- Prepackaged food
- Processed foods
- Frozen and canned foods
- Organic foods
- Choosing the Best Foods
- Picking produce: The colorful base of your diet
- Incorporating whole grains
- Adding beans and legumes
- Enjoying nuts and seeds
- Increasing flavor with spices, herbs, and alums
- Dressing dishes with extra-virgin olive oil
- Considering fats and oils
- Selecting condiments
- Consuming yogurt, eggs, and dairy
- Choosing fish and seafood
- Looking at poultry
- What you need to know about red meat
- Part 4. Ready, Set, Plan
- Chapter 13. Customizing Your Meals
- Laying the Foundation
- Knowing your personal meal plan
- Making MyPlate into YourPlate
- Understanding carb portions
- Starting simple
- Picking a perfect protein
- Isolating carbohydrates
- Filling up on vegetables
- Moving Beyond Simple
- Knowing the sneaky foods
- Estimating mixed dishes and casseroles
- Knowing basic recipe formulas
- Pairing complete meals
- Planning breakfast and lunch
- Swapping out popular condiments
- Adding in snacks
- Salvaging Heirloom Recipes
- Chapter 14. Analyzing Popular Diet Plans
- Basking in the Mediterranean
- Balancing grains, legumes, and fruit
- Swapping meat for fish and extra-virgin olive oil
- Understanding Heritage Diets
- Dining with DASH
- Controlling high blood pressure with diet
- Considering grains, fruit, and dairy
- Finding potassium, magnesium, and calcium
- Losing sodium is even better
- Preferring Plants: Vegetarian Diets
- Adopting the ovo-lacto view
- Being vegan
- Thinking About Low-Carb Diets
- Atkins diet
- Keto diet
- Paleo diet
- Counting Points: Weight Watchers
- Food By Mail
- Nutrisystem
- Noom
- Hello Fresh
- BistroMD
- Resisting Fads
- Promising the quick fix
- Trumpeting miracle weight-loss foods
- Chapter 15. What's on the Menu: Having a Plan for Eating Out
- Making Decisions First
- Remembering your meal plan
- Checking ahead
- Sticking to a plan
- Dining Out
- Analyzing the menu
- Asking the right people
- Bringing your own
- Taking some home
- Keeping It Honest
- Drinks and bar snacks
- Hors d'oeuvres, appetizers, bread, and dessert
- Salad bar foolers
- Buffets: Wanting it all
- Chapter 16. Choosing Sensible Beverages and Snacks
- Beverages
- Water
- Alcohol
- Coffee and tea
- Soft drinks and flavored waters
- Sports and energy drinks
- Snacks
- Nuts and seeds
- Yogurt
- Fruit
- Veggies and dips
- Dark chocolate
- Low-Carb Healthy Snacks
- 15-gram snacks
- 30-gram snacks
- Alternative Sweeteners
- Part 5. Putting It All Together: Meals to Manage Your Diabetes
- Chapter 17. Reviewing a Seven-Day Menu
- Snacks
- Chapter 18. Creating Delicious and Nutritious Meals
- Bountiful Breakfasts
- Poached Egg and Avocado Toast with Warm Cherry Tomatoes and Sea Salt
- Blueberry-Almond Yogurt Bowls with Honey, Cinnamon, and Chia Seeds
- Fresh Fruit Salad with Homemade Vanilla and Flaxseed Granola
- Warm Raspberry and Cocoa Quinoa with Almond Milk and Sesame Seeds
- Middle Eastern-Style Breakfast Platter
- Egyptian Fuul Medammes with Extra-Virgin Olive Oil, Tomato, and Eggs
- Cardamom-Scented Kefir, Pineapple, and Kiwi Smoothie
- Looking Forward to Lunch
- Homemade Hummus and Whole Wheat Pita with Fresh Vegetables
- Moroccan Rice, Lamb, Vegetable, and Lentil Soup
- Roasted Sweet Potato, Avocado, and Quinoa Bowls with Honey-Lime Dressing and Cashews
- Lebanese Fattoush Salad with Citrus-Infused Chicken
- Asian Noodle and Seven-Vegetable Salad with Sweet and Tangy Ginger Sauce
- Broccoli and Pecorino Cheese Soup with Stuffed Baby Portobello Mushrooms
- Hearty Farro and Five-Vegetable Minestrone
- Cucumber and Smoked Salmon Pinwheels with Mixed Green Salad
- Baba Ghanouj with Crudités and Roasted Chickpeas
- Delicious Dinners
- Citrus-Marinated Salmon with Fiery Potatoes and Kale
- Red Lentil Croquettes over Baby Spinach with Tzatziki Sauce
- Chicken Simmered in Tomatoes, Olives, and Capers with Sautéed Dandelion Greens and Salad
- Turkish-Style Eggplant and Chickpea Stew with Brown Basmati Rice Pilaf
- Fresh Herb and Parmigiano Crusted Fish with Apple, Beet, and Carrot Salad with Citrus Vinaigrette
- Pasta with Pistachio Pesto, Fresh Tuna, and Yellow Tomato Sauce
- Sizzling Rosemary Shrimp over Cannellini Bean Puree and Sautéed Greens with Mixed Peppers
- Assorted Seafood Tartines with Microgreen, Red Cabbage, Carrot, and Corn Slaw
- Asparagus, Red Pepper, and Tempeh Stir-Fry with Soba Noodles and Sesame Seeds
- Must-Have Base Recipes
- Dried Beans
- Lentils
- Homemade Vegetable Stock
- Homemade Seafood Stock
- Homemade Chicken Stock
- Fresh Bread Crumbs
- Fresh Tomato Sauce
- Part 6. The Part of Tens
- Chapter 19. Ten Diabetes "Power Foods"
- Extra-Virgin Olive Oil
- Beans
- Salmon and Tuna
- Nuts
- Oranges and Lemons
- Kale (and Other Leafy Greens)
- Dark Chocolate
- Soybeans
- Full-Fat Greek-Style Plain Yogurt
- Whole Grains: Oats and Barley
- Oats
- Barley
- Chapter 20. Ten Inexpensive Diabetes-Friendly Foods
- Beans
- Lentils
- Apples
- Yogurt
- Potatoes
- Bananas
- Carrots
- Eggs
- Beets
- Peanut Butter
- Chapter 21. Ten Healthful Food Swaps for Losing Weight
- Swap Bottled Dressings for Extra-Virgin Olive Oil and Vinegar or Lemon Juice
- Make Your Own Fresh Tomato Sauce
- Skip Sour Cream and Go Greek Instead
- Flavor Your Foods with Aromatics
- Use Raw Vegetables for Dipping
- Spice It Up
- Reach for a Healthier Chocolate Fix
- Choose Fresh or Frozen over Canned and Jarred
- Opt For Nutrient-Dense Foods over Processed and Packaged Foods
- Eat Fresh Fish or Legumes over Red Meat
- Appendix A. Diabetes Exchange Lists
- Appendix B. Glycemic Index and Glycemic Load Values
- Appendix C. Examples of Bioactive Compounds in Foods
- Index