Pre-diabetes is a serious, but treatable medical condition if patients exercise and modify their diets. Lifestyle changes, including just 30 minutes of exercise per day and a 5-10% reduction in body weight, produced a 58% reduction in diabetes.
Meal planning, like carbohydrate counting, can manage your blood glucose levels. By keeping track of how many carbohydrates you eat and setting a limit for your maximum amount to eat, you can help keep your blood glucose levels in your target range. Carb counting is easy when you're looking at a label, but can be quite difficult when you're cooking for yourself.
The American Diabetes Association
recommends eating about 45-60 grams of carbohydrate at a meal. You should still include protein and fat to balance your meals. These days there are many cookbooks created for people with dietary restrictions. This one came from recently released Brilliant Eats
.Rosemary Sage Burgers with Apple Slaw and Chive "Mayo"
Prep Time: 45 Minutes
½ pound extra-lean ground round beef
½ pound lean ground pork
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh sage
¼ teaspoon salt
4 whole-grain buns
1 cup baby spinach leavesChive "Mayo"
½ cup nonfat sour cream
2 tablespoons chopped fresh chives
1 dash each salt and pepperApple Slaw
3 green apples, peeled, cored and grated
2 teaspoons extra-virgin olive oil
1 teaspoon fresh lemon juice
Preheat grill to medium high. Combine beef, pork, rosemary, sage and salt in a medium-sized bowl; form into 4 patties. In a small bowl, combine mayo ingredients. In a medium-sized bowl, combine slaw ingredients. Grill patties 4 minutes on each side or until juices run clear. Toast the buns, and spread each top with chive "mayo." Place burger on bun, and top with slaw and several spinach leaves.
If you're at risk for diabetes or another medical condition that can me managed with diet, schedule your free nutrition consultation with a Registered Dietitian to learn more..