Health Tip: Plan Ahead for Healthy Meals

(HealthDay News) -- Many people have the best intentions when it comes to cooking and eating healthy, but late nights at work and juggling family schedules can make it a challenge.

The American Diabetes Association says you should carefully plan your meals. It offers these suggestions:

• Create a menu for the week ahead.
• Shop for the ingredients in advance. You should never use "not having the time to shop" as an excuse.
• Always keep a healthy supply of ingredients on hand, including olive and vegetable oil, chicken broth, frozen fruits and veggies, seasonings, healthy canned sauces and fish.
• Keep junk food out of the house. Instead, have healthy snacks available to grab when you or family members are hungry.
• Cook enough healthy food for leftovers or additional meals.
• Try not to eat out too often.

Health Tip: Your Diabetes Health-Care Team

(HealthDay News) -- If you have diabetes, you need more than just a primary care doctor to help manage your health.

The American Diabetes Association says other specialists also should be considered as part of a diabetic's medical team. They include:

• An endocrinologist, or a primary care physician with significant experience in treating diabetes.
• A registered nurse trained in diabetes care, who can help with day-to-day diabetes management concerns.
• A registered dietitian, who can help you decide your daily diet and help you learn how food affects your blood sugar.
• An eye doctor, who can check your eyes regularly for diabetes-related complications.
  A podiatrist, who regularly examines your feet.
• A dentist, who checks regularly for gum disease and other oral problems.
• An exercise physiologist, who teaches you how exercise can help control diabetes and prevent complications.
• A therapist or social worker, who can help you deal with the emotional aspects of having diabetes.

Health Tip: Use Less Salt in Your Diet

(HealthDay News) -- Sodium can contribute to high blood pressure, which raises your risk for heart attack and stroke.

The National Heart, Lung, and Blood Institute offers these suggestions for a lower-sodium diet:

• Choose fresh, lean meats, poultry, and fish instead of processed versions.


• Skip the salt and use fresh herbs, spices, and low- or no-salt seasonings.


• Stick to fresh or frozen vegetables instead of canned. If you do choose canned, look for "no salt added" versions, or rinse vegetables before use.


• Don't add salt to the water when cooking rice or pasta. Also, avoid instant versions of these foods.


• Stay away from pre-packaged foods that are often high in sodium, such as frozen meals, pizzas, canned soups and foods, and packed food mixes.

Health Tip: Be Wary of Fad Diets

(HealthDay News) -- If you're looking to help kick start your weight loss program, it's important to carefully research a diet plan before you commit to one.

Look for these warning signs of an unhealthy fad diet, courtesy of the American Academy of Family Physicians:

• A diet that promises very fast weight loss -- anything more than a pound or two per week.
• A diet that promises weight loss without changing diet habits or engaging in an exercise program.
• A diet that is promoted by "scientific" testimonials and pictures of "before" and "after" success stories.
• A diet that involves expensive seminars, medications, or pre-made meals.
• A diet that focuses on very few acceptable foods, and doesn't focus on a healthy, balanced diet.
• A diet that points to simple explanations drawn from confusing research.

Health Tip: Maintain a Healthy Weight

(HealthDay News) -- Maintaining the pounds you've lost through diet and exercise involves watching what you eat, and how much.

The Cleveland Clinic offers these suggestions:

• Plan on four or more daily servings of whole grains -- including whole wheat breads, pastas, crackers and cereals. Servings should be spread throughout the day.
• Get five or more servings each day of fruits and vegetables, which may include frozen, dried or canned fruits and veggies.
• Keep protein servings to two or three per day, and stick to lean proteins such as skinless chicken or turkey, eggs, fish or dried beans.
• Have at least two servings of low-fat dairy foods, such as milk, yogurt or cheese. If you're pregnant or breast-feeding, raise the amount to three or four servings per day.
• Limit fats, oils and sweets to only a small amount each day.

Health Tip: Make Time for Breakfast

(HealthDay News) -- Your mother probably urged you to eat a healthy breakfast, noting it was the day's most important meal.

She was right, says the Nemours Foundation, which offers these suggestions on how to refuel your kids to begin their day:

• Keep your kitchen full of healthy, quick and easy breakfast choices.
• If morning time is at a premium, try to prepare for breakfast the night before. Set out dishes, prepare and cut up food, etc.
• Wake your family 10 minutes earlier than usual to allow time for breakfast.
• Encourage your child to help decide what to have for breakfast. The child can even help prepare it.
• Have on-the-go breakfast options ready for mornings when you're running late, including fresh fruit, yogurt, trail mix, and individual boxes of cereal.
• Pack a nutritious snack for your child if he or she isn't hungry first thing in the morning.

Health Tip: Eat More Vegetables

(HealthDay News) -- Instead of getting bored with the same old vegetable choices that take too long to prepare, choose convenience and variety in your vegetables.

Here are easy ways to get plenty of vegetables in your diet, provided by the U.S. Department of Agriculture:

• Buy fresh vegetables that are in season -- they'll be at their peak flavor, and often less expensive.


• Keep plenty of frozen vegetables on hand for quick and easy microwave meals and sides.
• Look for conveniently packed vegetables, such as washed and peeled carrots, pre-washed bags of salads, and cut vegetables.
• Save time by making a baked potato in the microwave instead of the oven.
• Alternate your veggie choices and how you cook them. Try them raw and crunchy, then try them steamed.