Tag: moderation

Nutrition, recipes

“Everything in moderation!”

Posted on by mghdiabeteseducation

By Melanie Schermerhorn, Dietetic Intern

Most of us have heard the phrase, “everything in moderation.” Many say moderation is the key to success; for someone who has diabetes this phrase is especially true when it comes to what you eat. Moderation in relation to healthy eating habits, especially portion control, can have a huge effect on your overall health! To break the phrase “everything in moderation” down further, let’s talk about what it means. What your healthcare providers are saying is:  eat a balanced diet most of the time, but do not deprive yourself of the not-so-healthy things you enjoy. In other words, it’s alright to eat them but be sure to have them less frequently and in a smaller portion.

With diabetes this is important for your blood sugar management. The goal is to not completely deny yourself things like chocolate chip cookies, but instead maintain a healthy lifestyle while still treating yourself.  A tip to do this is buy smaller portion sizes, so having one small cookie won’t have as much of an effect on your blood sugar as a larger one would.  Another great way to keep track of your portions is reading the labels on packages for serving sizes. Sometimes a package could be more than one serving!  Sharing a baked good with a friend instead of eating the whole thing can help you consume less as well. You could make homemade treats with healthier ingredients like in the recipe below so you aren’t consuming a heavily processed carbohydrate.  So aim to keep your portions in check and when it comes to sweets “Everything in moderation!”

Recipe: Healthy Banana Pancakes:  Combine 1 ripe banana, 2 large eggs, and a few shakes of cinnamon in a bowl until smooth. Heat up a pan on medium heat and spray with cooking spray. Put a few spoon fulls of the “batter” into the pan. Cook until lightly brown on each side and serve.

Post content reviewed by Department of Nutrition and Food Services
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Blood Pressure, Heart Health

A Heart to Heart about Alcohol (and your Heart)

Posted on by mghdiabeteseducation

Glass of red wine, glass of white wineLifestyle plays such an important role in managing chronic disease like hypertension.  Making healthy diet choices—eating more fruits and vegetables, reducing sodium—and exercising regularly are both key components of a healthy lifestyle, as is quitting smoking.  But many may wonder if (and where) alcohol fits in to this. 

Here’s the good news:  moderate drinking can be part of a healthy lifestyle.  In small amounts, alcohol may actually lower blood pressure slightly.  And, some types of alcohol are recognized for potential health benefits.  Red wine, for example, has developed a bit of a reputation for promoting heart health.  Antioxidants in the wine can help raise HDL or “good” cholesterol which can, in turn, lower the risk of developing heart disease.  

Now for the bad news:  while a little bit of alcohol may lower blood pressure, drinking too much can raise blood pressure.  Not only that, but alcohol can interfere with many medications, making them less effective.  And finally, all alcohol contains calories which can contribute to weight gain.    

The key thing to remember is drinking is fine in moderation.  Moderate drinking is defined at no more than 2 drinks a day for men and 1 drink a day for women (a “drink” is 12 oz of beer, 5 oz of wine or 1.5 oz of liquor).  If you choose to drink, be mindful of how much alcohol you’re consuming.  If you don’t drink, the best advice is:  don’t start—you can get the health benefits of alcohol in other ways (like diet and exercise).  Talk to your healthcare provider if you have any questions about alcohol or your alcohol use. 

(Post content reviewed by Mass General Cardiologist. Photo credit: Trish Hughes)

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