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How Much Should I Eat If I Have Diabetes?
eat healthy with diabetesEat a small meal
  • Use teaspoons, salad forks, or child-size utensils to help you take smaller bites and eat less.
  • Make less food look like more by serving your meal on a salad or breakfast plate.
  • Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.
  • Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).

    Try filling your plate like this:
    1/4 protein
    1/4 grains
    1/2 vegetables and fruit
    dairy (low-fat or skim milk)

5 Ingredient Easy White Chicken Chili
white chicken chili recipeIngredients:
6 cups chicken broth
4 cups cooked shredded chicken
2 (15-oz) cans Great Northern beans, drained
2 cups salsa verde (or favorite salsa)
2 tsp. ground cumin

Optional toppings: diced avocado, chopped fresh cilantro, shredded cheese, chopped green onions, sour cream, crumbled tortilla chips.


Directions:
Stovetop Method: Add chicken broth, shredded chicken, beans, salsa and cumin to a medium saucepan, and stir to combine. Heat over medium-high heat until boiling, then cover and reduce heat to medium-low and simmer for at least 5 minutes.
Serve warm with desired toppings.
Slow Cooker Method: Add chicken broth, 2 (uncooked) *boneless skinless chicken breasts, beans, salsa and cumin to a slow cooker, and stir to combine. Cook on low for 6-8 hours, or high for 3-4 hours until the chicken is cooked through and shreds easily with a fork. Shred the chicken.

 

Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional


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