Nutrition and Diabetes

By Krystle T. Holt, RD, LDN

dietitian holt

Krystle Holt is our guest contributor to this Shelf Life in the Mountains.  Krystle is a Registered Dietitian Nutritionist and Licensed Dietitian Nutritionist. She currently works as an outpatient dietitian providing Medical Nutrition Therapy (MNT) to patients. Krystle also works in Harris Regional Hospitals Cardio Pulmonary Rehab services where she provides individual MNT and group class for rehab patients. She helps with community outreach programs as well as employee wellness for Harris Regional and Swain Community Hospital. 

Each March the Academy of Nutrition and Dietetics sets out to remind people the importance of eating right and being physically active. This year the theme for National Nutrition Month® is “Put Your Best Fork Forward.” This is a simple reminder of the small choices we can make daily that lead to a healthy lifestyle. Making every bite count can lead to big changes in our health. There are many ways you can “Put Your Best Fork Forward.”  Here are some tips to help you get started:

  • Avoid skipping meals. When we skip a meal we tend to overeat at the next meal. Try to always have a good breakfast, lunch and dinner, using MyPlate to guide your choices. Making half of your plate fruit or veggies, one quarter of your plate lean protein, and a quarter of your plate grains, is a great start to healthy eating. Be sure to include low fat dairy at each meal which could consist of 1% or skim milk, low-fat yogurt or low fat cheese.

my plate

  • Have healthy snacks between meals. Snacks are a great way to avoid overeating at meals. Examples of a healthy snack may include: grapes and a mozzarella cheese stick or apple slices and peanut butter.
  • Choose a variety of different fruits and vegetables. Make sure half of your plate at each meal is fruit and veggies. Fruits and veggies are rich in antioxidants, fiber, vitamins and minerals.
  • Make at least half of your grains whole grains. Choose whole grain breads, cereals, and pastas! Whole grains are a great source of fiber which helps us control weight, maintain normal gastrointestinal function, decrease cholesterol, decrease blood pressure and decrease risk of Heart Disease, Stroke, Type 2 Diabetes, and Digestive Cancers.
  • Avoid sugar-sweetened beverages. Replace sodas and juice with water to help maintain adequate hydration. Limiting added sugars in the diet like the ones found in sugar-sweetened beverages will decrease the amount of empty calories you put into your body.
  • Be physically active. Try to engage in some type of physical activity each day. Start slow for example walking or playing ball outside with your kids for 10 minutes. Most importantly…..have fun!

Use these tips to help you get started on a journey to a healthier lifestyle. You can find many different and up-to-date books to aid you in your journey to a healthy lifestyle at Fontana Regional Library.

The Case Against Sugar

What Do I Eat Now? : A Step-by-Step Guide to Eating Right with Type 2 Diabetes

Eat Out, Eat Well: The Guide to Eating Healthy in Any Restaurant

Mayo Clinic: The Essential Diabetes Book

Go Fresh: A Heart-healthy Cookbook with Shopping and Storage Tips

Healthy Weight for Teens

There are also many different resources online. Visit some of these resources to help you learn more about MyPlate, track your exercise and calorie intake, and get educational handouts regarding National Nutrition Month®.

https://www.choosemyplate.gov/MyPlate

https://www.supertracker.usda.gov/

http://www.eatright.org/resources/national-nutrition-month

In addition to the above resources you can contact your Harris Regional Hospital Registered Dietitians in Sylva at:

  • Krystle T. Holt, RD, LDN: (828) 631-8823
  • Melanie Batchelor, RD, LDN, CDE: (828) 631-8825

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