Nutrition

Meal Makeover Top Ten

1. Eat at regular times (4-5 hours between am - noon meals and 5-6 hours between noon - pm meals).

2. Think variety, low calorie choices, and portions not PORTIONS.

3. "Plan ahead" what you will eat during the day. It starts at the grocery store. Have the "right foods" on hand. Plan ahead where you will eat/what you will choose. Visualize eating healthfully. Even one small
change can make a big difference.

4. Snacks: raw, cooked, or roasted veggies; hot vegetable soup; hot beverages (tea/coffee); SF Jello; diet beverages; and water w/lemon; or small amounts of crackers or fruit + LF cheese or cottage cheese or PB or a few nuts.

5. For appetizers, try sliced tomatoes and mozzarella cheese, basil, and olive oil; lettuce leaf "wraps" with filling.

6. Use less fat when cooking; try nonstick sprays.

7. Dip empty fork into salad dressing then spear each piece of salad, rather than pour dressing on salad or dip salad pieces into dressing.

8. "Share it, leave it, or take it home." When eating out, consider sharing your food, leaving part of it on the plate, or taking it home.

9. Check out our web site www.dif.org/DiabetesTopics/Nutrition; Watch the Food Channel (#68) "Weighing In" at 10 pm on Fridays.

10. Each day, park the car farther away, take the stairs.

© 2005 EasternVirginia Medical School/The Strelitz Diabetes Institutes. All Rights Reserved.