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This more moderate version of going low carb allows for up to 26% of daily calories from carbohydrate, or about 130 grams per day on a 2,000 calorie plan.  Tips for this plan:

• Spread out your carb intake throughout the day.  If each meal is about 30 grams carbohydrate, you'll have more food options.
• Include fiber-rich foods like beans, berries and oats in your carbs for the day.
• Learn the amount of carbohydrates in a few of your favorite foods as you get started.  For instance, 1 slice of bread is about 15 grams carb.

Get started on a low carb eating plan the help of a registered dietitian.  If you have done low carb before and want help working into your lifestyle again, the Get Started package is recommended.  If you are also working on lowering your blood sugars or A1C, we recommend the Elevate package for extended follow ups and adjustments to your plan.

This eating plan is truly more of a style than a "diet".  Key features of a Mediterranean eating plan are:

• More fish, chicken, turkey and beans; less beef and pork
• More vegetables at a meal than meat
• Encourages additions to meals from healthy fats like nuts, avocado and extra virgin olive oil
• Moving more is a big part of this plan; daily walking, gardening and strolling the farmers market for example
• A glass of wine a day is often encouraged
• Less processed foods and added sugars

Get started on your Mediterranean journey with the help of a registered dietitian.  

On a very low carb eating plan, you'll eat 20 to 50 grams total carbohydrate per day.  This is, as named, very low carb compared to the average eating plan.  Other key features of this plan are:

• Moderate in protein and high in fat compared to average eating plans
• Hydration is very important and some will need electrolyte drinks
• Similar to "Atkins" and ketogenic eating plans

Being more of an extreme eating plan, it is important to be aware of your current health and work with a healthcare provider on this plan.  Work with a dietitian/diabetes educator on a very low carb eating plan.

There are a few types of vegetarian eating plans such as:

• Lacto vegetarian:  all plant foods, plus dairy products
• Ovo-vegetarian:  all plant foods, plus eggs
• Lacto-ovo vegetarian:  all plant foods, plus dairy and eggs
• Plant-based:  this is not vegetarian but a mostly plant-based diet.  It could still include all types of meat and animal products but in smaller portions, less often.

Any of these plans can be followed indefinitely or could be a stepping stone to a vegan eating plan.  

Get started on a vegetarian eating plan with the help of a registered dietitian.

 

It’s not something anyone typically plans for, but when the time comes to take care of a loved one, his or her nutrition needs are often a top priority. Whether it’s a parent with type 2 diabetes or a great aunt with celiac disease, we can help you, help them. Click Here to schedule an initial consult with a registered dietitian.

3 Tips for Caregivers and Cooking Healthy for a Loved One

1. Prep proteins and freeze them. This is the part of the meal that tends to get skipped in convenience cooking, yet is so important to those recovering from surgery, illness or who are frail. Keep it simple: bake seasoned chicken breast while you’re in the kitchen making your own dinner. After it’s cooked and cooled for a bit, slice the chicken breasts and portion them into freezer bags or containers. You can freeze in single servings (3 to 4 ounces or the size of a deck of cards) or in larger quantities if that works best for your loved one. Freezing helps lock in the moisture. These can be quickly reheated in the microwave and paired with steamer veggies and a sweet potato for a healthy, balanced meal.

2. Experiment with seasonings. Find a couple of premade, low sodium seasonings your loved one enjoys. Since low sodium is a typical requirement of many eating plans, try Mrs. Dash seasonings and marinades, Lawry’s Salt Free 17, McCormick Salt Free Garlic & Herb, or make your own. These can be used on meat, poultry, fish, vegetables, potatoes, rice, popcorn and more.

3. Enjoy a meal together. It’s always hard being the one told they can’t eat something they want. It’s also hard to be the one doing the telling! Plan to try something new together, like a healthier version of a family favorite recipe. Your dietitian can help you alter recipes to fit your loved one’s health and nutrition needs.

Does your loved one have diabetes? Learn more about the right plan for people with diabetes here.

Think of them as your super-supporter for all things diabetes.  A CDCES is highly specialized certification for diabetes care.  A CDCES is a health professional, like a dietitian or physician, who specializes in educating and supporting people with diabetes to better optimize their care and health outcomes. 

A Midwest, donut-loving, Chiefs-cheering, island-dreaming woman found often at the grocery store aka, her study.

Melinda "Mindy" has been a registered dietitian nutritionist for 15 years and a certified diabetes care and education specialist for 9 years. She has worked in primary care with patients one-on-one and in group settings, both in-person and online, for the last 10 years. Prior to that, she worked as a retail dietitian, with Women, Infants and Children and in a federally qualified health center working with patients of all ages and backgrounds.

From Mindy:
“Like many of you, diabetes runs in my family. When I learned that there was a profession that specialized in helping people eat to cure or prevent disease, my family’s medical history came to mind. I always liked cooking, trying new foods and learning how food changes the body. I didn’t initially dream of a career in nutrition. I pictured myself in an art field but one disappointing semester as an art major and a chance encounter with a dietetics professor led me to a career in nutrition. You could say it was love at first sight when Professor Piland described the life of a dietitian!

My love of food, cooking and nutrition was unintentionally instilled by my mom and my grandma. They both just happened to make healthy, family meals a priority but never pushed any certain foods as “good” or “bad”. I also credit Rachel Ray’s $40 a Day and 30 Minute Meals; she totally spoke to me and broadened my culinary skills! Thank you Mom, Grandma, and Ray Ray!

I believe in balance- a simple word that can be hard to achieve when it comes to nutrition. My goal is to help you achieve that balance in your life, and be energized and encouraged in the process.”

Even in a year like 2021, we can find some positives.  Read on for the best and worst things that 2021 did for our health and wellness.