11 Type 2 Diabetes–Friendly Snacks to Keep at the Office

From everydayhealth.com

A tasty snack at your desk or in the break room can shake up office monotony and give you an energy boost for the work to come. But when you have type 2 diabetes, it can feel tricky to find easy-to-pack snacks that won’t spike your blood sugar.

The best snack options provide important nutrients while being low in calories and carbohydrates and free of the trans fats found in many processed snacks.

A healthy snack for people with diabetes should include protein and produce (fruits and veggies), says Lindsay Malone, RD, an instructor and clinical dietitian with the Department of Nutrition at Case Western Reserve University School of Medicine in Cleveland.

“This combination provides protein to help keep you full and satisfied, along with carbohydrates that naturally come packaged with fibre, vitamins, minerals, and antioxidants,” says Malone. “The fibre helps slow digestion and supports more stable blood sugar levels.”

If you don’t have a refrigerator at work, you’ll need to choose shelf-stable snacks, meaning they don’t spoil at room temperature.

As you shop for snacks, also check food labels, avoiding options with added sugar and high carbohydrates. 

But you don’t have to focus on what to leave out — instead, look for snacks that combine protein, fibre, and minimally processed foods.

                                                                                                                          Adobe Stock

1. Banana With a Protein Bar

Protein bars can offer high fibre and protein.

Eaten with a small or medium–size banana, the protein bar slows digestion of the banana’s carbohydrates, which helps you feel full longer and doesn’t spike your blood sugar.

“Look for [mini] bars with around 6 to 10 grams (g) of protein (more if you are going for the full size) and minimal added sugar,” says Malone, who recommends Perfect Bar Snack Size.

Be careful to choose protein bars with low added sugar, says Diane Lindsay-Adler, RDN, an assistant professor of paediatrics at New York Medical College and a registered dietitian-nutritionist at Boston Children’s Health Physicians in Valhalla, New York. 

You can see how much added sugar a bar has by checking the nutrition label. Next to added sugar, it should show how many grams it contains per serving, followed by a percentage of your daily value based on a 2,000-calorie-per-day diet.

For example, if the label says “4 percent” next to added sugar, that means that a serving of that food will give you 4 percent of all the added sugar you should eat that day. Anything under 5 percent is considered a low source of added sugars, so you can use that as a guide when shopping.

“For a snack, aim for less than 15 g of carbs,” says Mary Mosquera Cochran, RD, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.

2. Apple or Pear With Nut Butter

Pears and apples eaten with nut butter pack a diabetes-friendly nutrient punch. “Fresh fruit provides fibre, while nut butter contributes protein and healthy fats for a more balanced snack,” says Lindsay-Adler.

Nut butters also deliver B vitamins, fibre, vitamin E, and other nutrients.

Some good nut butter options for diabetes include:

• Almond butter
• Cashew butter
• Peanut butter
• 
  
• They also have a long shelf life (up to three months, once opened), so you can keep them at your desk.
• 
  
• 3. Cottage Cheese With Cherry Tomatoes

If you have access to a refrigerator at work, you can include high-protein dairy snacks like cottage cheese.

 “Cottage cheese provides protein with relatively few carbohydrates,” says Malone.

Eating a handful of grape tomatoes with your cottage cheese adds fibre, hydration, and nutrients.

This combination makes a satisfying snack that can help prevent blood sugar spikes, says Malone.

4. Greek Yogurt With Berries

Greek yogurt offers protein and additional nutrients, and berries offer fibre, vitamins, minerals, and 

anti-inflammatory ingredients.

“Berries provide fibre and antioxidants while being lower in sugar than many other fruits,” says Malone. 

“The protein and fibre combination helps promote steady blood sugar levels.”

For the best nutrition-to-calorie and sugar ratios, choose non-fat plain Greek yogurt.

To add flavour and natural sweetness, stir in some berries like these:

• Blackberries
• Black currants
• Blueberries
• Cranberries
• Raspberries
• Strawberries 

5. Cucumbers With Tuna Salad on High-Fibre Crackers

For a snack that includes protein, whole grains, and nutrients like potassium and calcium, put tuna salad and cucumber slices on crackers. “Tuna is an excellent source of protein, and cucumbers add crunch, volume, and hydration,” says Malone. 

Choose high-fibre crackers, says Dr. Cochran. “Look for options with chia or flaxseeds and whole grains.” Some crackers may say “made with whole grain,” but those can include a lot of refined grains.

If your favourite cracker box doesn’t say what percent whole grain they use, check to make sure the ingredient list includes one of these:

• Whole-wheat flour
• Whole rye flour
• Brown rice flour

Ingredients like “wheat flour” or “rice flour” mean it’s not truly a whole-grain option.

6. Air-Popped Popcorn With Roasted Edamame

Popcorn and edamame give you protein, fib, and other nutrients. “Roasted edamame is rich in both protein and fiber, making it one of the most filling shelf-stable snack options available,” says Lindsay-Adler.

As a whole grain, popcorn is also a good source of fibre,” says Lindsay-Adler. In fact, one serving of popcorn delivers about 15 percent of the fibre you need in a day.

“Pairing it with a protein source creates a more satisfying snack that can help support stable blood sugar levels.” For the most nutritional value, go for air-popped popcorn over microwave bags.

7. Jerky With a Kale and Spinach Salad

Meat jerky is high in protein and shelf-stable, says Cochran. Paired with fresh veggies, this snack can also add antioxidants to the mix, says Cochran.

Antioxidants protect your cells from damage and can help prevent diabetes complications like vision problems and nerve pain.

You can get antioxidants from vegetables like:

• Kale
• Spinach
• Brussels sprouts
• Broccoli
• Beets
• Bell peppers

Although veggies and jerky together can make a satisfying snack when you have diabetes, avoid eating processed meats every day. This type of meat comes with its own risks, like heart disease. Processed meats with high levels of sodium, sugars, saturated fats, and nitrates can have negative effects on your health. Many brands now offer less processed types of jerky. Look for options that are low in added sodium, sugars, saturated fats, and nitrates.

8. Turkey Roll-Ups

Turkey slices rolled around strips of cucumber or bell pepper strips make a tasty, protein-rich snack, says Lindsay-Adler. The protein comes from the turkey, which is also low in fat and high in vitamins and minerals.

For the healthiest, least-processed option, look for turkey that’s low in sodium, saturated fat, and nitrates. If possible, choose fresh deli meat over prepackaged. 

Green bell peppers have a very low calorie count but deliver a lot of fibre. This combination helps your blood sugar stay stable as you digest this snack. Bell peppers also have vital nutrients like vitamin C and potassium.

9. Hummus With Cauliflower

Hummus offers protein and healthy fats. And non-starchy vegetables like cauliflower and broccoli can help you feel full longer.

You can buy hummus from your local grocery store or make your own with a blender or food processor. Remember to choose low-sodium chickpeas as you gather your ingredients.

10. Lean Meat Stick With Baby Bell Peppers

For another easy-to-pack snack idea, choose a lean meat stick and baby bell peppers, which require no slicing or prep. “Lean meat sticks are portable and shelf-stable, making them ideal for work,” says Malone. 

“Bell peppers provide fibre, vitamin C, and crunch,” says Malone, who recommends pairing them with meat snack sticks that have no nitrates, ideally with less than 2 g of saturated fat.

Note that like jerky, meat sticks are considered a processed meat and are associated with potential health risks. The healthiest meat sticks are the least processed. Lindsay-Adler recommends Archer or Chomps beef sticks. 

11. Ready-to-Drink Protein Shake With an Apple

Packing a protein shake can be an easy option for busy days, says Malone, who recommends pairing this with an apple for added fibre.

When you choose a protein shake, aim for these nutritional limits per serving:

• About 100 to 200 calories
• At least 15 g of protein per 100 calories
• Less than 5 g of added sugar

The Takeaway

• Packing shelf-stable, diabetes-friendly snacks for work can feel challenging, but pairing protein with fruits and vegetables can offer convenient and healthy choices.
• Try combinations like fruit and nut butters, popcorn and edamame, or an apple and a ready-to-drink protein shake for snacks you can keep at your desk.
• If you have a refrigerator, you can add hummus, cottage cheese, and Greek yogurt to your snacking menu.

https://www.everydayhealth.com/diabetes/type-2-diabetes-friendly-snacks-to-keep-at-the-office/

 

Jamie Oliver is right – this is how much fruit and veg we really should be eating every day

From The Conversation UK

By Catherine Norton

Celebrity chef Jamie Oliver has stirred debate by calling the familiar five-a-day message “a lie”. Speaking to the Times, he argued that the real health benefits of fruit and vegetables only start to add up at seven, eight or even 11 portions a day.

He’s not wrong that more is better. Research shows us that the more servings of fruit and veg we eat per day, the more benefits we see to our health. But the story of how five servings became the standard recommendation is one of science meeting pragmatism.

When the five-a-day campaign was launched in the UK and Ireland more than 20 years ago, it was never meant to be the “perfect” target. Instead, it was a compromise – a number that struck a balance between the nutritional evidence and what public health experts thought people might realistically manage. Five portions was judged by researchers and marketeers to be a simple, memorable and achievable slogan – one that wouldn’t scare people off.

Today, five-a-day is one of the most recognisable public health messages – even if most UK adults still fall short of it.

But it may be time for this messaging to change, as a growing body of research shows that higher fruit and vegetable intakes are associated with lower risk of chronic diseases.

A meta-analysis of over 2 million people found that while five portions lowered risk of chronic diseases such as cardiovascular disease and cancer, the greatest benefits were seen at around ten portions of fruit and veg daily. Another UK study found that people eating seven or more portions of fruit and veg each day had a 42% lower risk of death compared to those eating less than one portion.

Excellence rarely comes from doing the bare minimum – and the evidence suggests we should be aiming higher.

                           It’s clear that eating more fruit and veg daily has health benefits.leonori/ Shutterstock© The Conversation UK

Japan has long recommended ten (and more) portions of fruit and vegetables a day. Mediterranean countries, too, traditionally eat diets rich in fresh produce, beans, and legumes. Research suggests that populations that follow these dietary patterns tend to have lower rates of heart disease and longer life expectancy. Similar associations between higher intakes of fruit and vegetables and lower risk of death from any cause are reported in Japan, too.

The research is clear: higher intake of fruits and vegetables everyday brings tangible health benefits. So while five portions is a good starting point, aiming to include more fruits and vegetables into your daily diet will bring even greater health benefits.

What counts as a portion?

But some confusion lies in what a “portion” really means. The World Health Organization defines one portion as about 80g – roughly a handful. That could be an apple, two broccoli spears, three heaped tablespoons of peas or half a tin of beans. When you break it down like this, eight to 11 portions across three meals and snacks becomes less intimidating.

There are also many easy ways to add more fruit and veg every day. For breakfast, try adding berries to your cereal, a banana to your porridge or spinach in your omelette. For lunch, add salad to sandwiches, beans to your soup or extra veg into wraps.

Double up portions at dinner by eating two or three sides of veg, or bulk up sauces and curries with lentils, peppers or mushrooms. Snack smart by reaching for fruit, veggie sticks with hummus or roasted chickpeas instead of crisps.

You should also aim to eat a rainbow of different fruits and vegetables across the week, as variety is associated with even greater health benefits.

There’s a common myth that only fresh fruit and vegetables count. In reality, frozen, tinned (in water or natural juice) and dried all have a place. They can be cheaper, last longer and often retain just as many nutrients as fresh produce.

Juices and smoothies count too – but only as one portion a day because of their sugar content.

The five-a-day message is a starting point, but not the finish line. Anything is better than nothing – and if you’re eating just one or two portions now, getting to three or four is progress.

But the science is clear: more really is better. Jamie Oliver may be ambitious in suggesting 11 portions, but he’s right that aiming higher could bring big health gains.

https://www.msn.com/en-gb/health/other/jamie-oliver-is-right-this-is-how-much-fruit-and-veg-we-really-should-be-eating-every-day/ar-AA1LTqH0?ocid=msedgdhp&pc=HCTS&cvid=6a0563fd008a49309ea15af40df924b8&ei=11  

4 Myths About Blood Sugar Diabetes Experts Want You to Stop Believing

From eatingwell.com

By Kaitlin Ahern

Spoiler, you can still eat carbs 

KEY POINTS

• When you have diabetes, you can still eat fruit and have healthy blood sugar levels.
• You also don’t have to eat a low-carb diet, but the type of carbs and portion size matters.
• Drinking water, walking and managing stress are other ways to support healthy blood sugar.

Thanks to the internet and social media, it’s never been easier to access health and wellness content. That’s a good thing when it raises our awareness of things like the importance of healthy blood sugar, but sometimes it can be tough to separate fact from fiction.

Here, two certified diabetes educators help us bust the most common myths about managing blood sugar (whether or not you have insulin issues) and explain what to believe instead.

Myth #1: You Shouldn’t Eat Fruit

As a dietitian and diabetes educator, Kaitlin Hippley, M.Ed., RDN, LD, CDCES, says one myth she hears all the time is that fruit is “too high in sugar” and should be avoided when you’re trying to manage your blood sugar.

“In reality, whole fruit contains fibre, vitamins and antioxidants that help slow how quickly sugar is absorbed,” Hippley says.

In fact, one meta-analysis that looked at 19 randomized controlled trials (the gold standard in research) found that eating more fresh or dried fruit significantly lowered fasting blood sugar levels in participants with diabetes.

Rather than cutting out these nutrient-rich foods, Hippley recommends eating fruit in balanced portions and pairing it with protein or healthy fats to support steadier blood sugar. Think: an apple with peanut butter, a cup of berries with Greek yogurt, or a small handful of raisins and almonds.

Myth #2: You Have to Eat a Low-Carb Diet

Nope—not all carbs are “bad” when it comes to blood sugar, says Erin Palinski-Wade, RD, CDCES.

“You do not need to follow a low-carb or no-carb diet to manage blood sugar levels,” Palinski-Wade says. Rather, she says, you should pay attention to the type and amount of the carbs you’re eating.

Focus on healthy portion sizes of high‑fibre, minimally processed carbs like legumes, whole grains and fruit paired with protein, healthy fats and movement after meals to help blunt spikes and improve overall blood sugar patterns, she says. 

Getting plenty of fibre not only helps with blood sugar control, it’s also a boon for weight management, digestive health, and heart health. That’s why adults should aim to eat between 22 and 34 grams of the nutrient each day.

Centers for Disease Control and Prevention. Fiber: The Carb That Helps You Manage Diabetes.

Hippley says to spread your carbs evenly throughout the day for healthier blood sugar and energy levels. For example, you could have oatmeal with nuts and berries for breakfast, followed by a big leafy green salad with chickpeas for lunch, and then a whole-wheat pasta dish for dinner.

Myth #3: Foods Labelled “Sugar-Free” Won’t Affect Your Blood Sugar

                                                                                              Credit: 

Getty Images. EatingWell design

Beware sneaky marketing claims on packaged foods. Just because a food is labelled “sugar-free” or “zero-sugar,” that doesn’t mean it won’t impact your blood sugar. 

“Those products can still contain carbohydrates that raise glucose levels,” Hippley says. 

She suggests looking at the total carbohydrates, fibre and protein on a food’s nutrition label to help you consider how it might fit into a balanced meal.

Myth #4: You Can’t Eat Dessert

You absolutely can eat dessert and still have healthy blood sugar.

“Managing blood sugar is about balance, not restriction,” Hippley says. “Dessert can fit into a blood sugar–friendly plan when you pay attention to portion size, frequency and overall balance, like pairing it with protein, fibre or healthy fats."

Try “ice cream” made with frozen bananas, for example, or make a mousse with Greek yogurt instead of heavy cream.

Other Strategies for Healthy Blood Sugar

• Hydrate and Move: “Drinking water and taking a short walk afterward can also help keep blood sugar steady,” Hippley says. Staying well hydrated is key because more water dilutes the sugar in your blood. And research shows just a 10-minute walk right after eating can help keep blood sugar levels steady.
• Eat More Avocados: This fruit is packed with fibre and healthy fat, both of which can help keep blood sugar steady and may help reduce the risk for type 2 diabetes. “Try swapping out a source of saturated fat or refined carbohydrate with avocado,” Palinski-Wade suggests. Add sliced avocado instead of cheese to a sandwich, or spread mashed avocado on whole-grain toast instead of butter.
• Add Legumes to Your Plate: Research shows an eating plan that includes legumes like lentils, beans and chickpeas may improve overall metabolic health, including blood sugar markers. “Try adding a half-cup of beans into salad or soups or snacking on dry-roasted chickpeas to boost your intake of fibre and slow-digested carbohydrates to help balance blood sugar levels,” Palinski-Wade says.
• Stick to a Consistent Sleep Schedule: Both a lack of sleep (getting less than the recommended seven or more hours per night) and an inconsistent sleep schedule are linked to higher blood sugar levels and worse control of blood sugar after meals. So try to get enough shut-eye each night, and avoid late nights in favour of consistent bedtimes and wake-up times, even on the weekends, Palinski-Wade says.
• Manage Stress: “Chronic stress can raise blood sugar levels by affecting hormones such as cortisol,” Hippley says. Practicing stress-reducing techniques such as meditation, deep breathing or gentle movement like yoga can help combat these effects.
• https://www.eatingwell.com/blood-sugar-myths-to-stop-believing-11928787
  

The Top 9 Diabetes Nutrition Myths

From everydayhealth.com

If you have type 1 or type 2 diabetes, you’ve probably heard a lot of conflicting advice about the best way to eat. And it certainly doesn’t help when your family, acquaintances, and even social media bombard you with their own tips and warnings.

The doctors, nutritionists, and educators who treat diabetes have heard it all — and they can help you debunk the top diabetes nutrition myths and parse fact from fiction.

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1. Sugar-Free Foods Don’t Spike Blood Sugar

If you’re trying to avoid sugar, it may make sense to reach for sugar-free versions of certain foods instead. Foods labelled “sugar-free” contain a maximum of 0.5 grams (g) of sugar per serving. But a sugar-free food doesn’t necessarily lack carbohydrates.

“Sugar-free foods may not have added sugars, but they may still have other forms of carbohydrates that may increase blood sugar,” says Deena Adimoolam, MD, a New York City–based spokesperson for the Endocrine Society.

And while sugar-free artificial sweeteners probably won’t spike your blood sugar, their long-term health impact on people with diabetes remains an area of ongoing research.

2. A Gluten-Free Diet Is Healthier

Gluten is a protein present in certain grains, such as wheat. People with type 1 diabetes are at a higher risk for celiac disease, an autoimmune condition in which eating gluten can lead to intestinal damage. For people with celiac disease, following a gluten-free diet is critical.

But going gluten-free isn’t necessarily a healthier option for everyone else. Gluten-free doesn’t mean carbohydrate-free, since gluten-free products often contain ingredients like corn or rice instead of wheat or other sources of gluten. They may even have more sugar than the original, gluten-containing versions.

“Many gluten-free foods have carbohydrates and can still raise blood sugar,” says Dr. Adimoolam.

3. You Need a Special Diet

There isn’t a single one-size-fits-all diet for diabetes management. In fact, there are many eating plans that can work.

“While diet plays an important role in diabetes management, there isn’t one eating pattern for diabetes management,” says Toby Smithson, RDN, CDCES, a certified diabetes care and education specialist in South Carolina and the senior manager of nutrition and wellness at the American Diabetes Association. “There are several eating pattern options to fit with people’s individual needs.”

While plenty of evidence suggests that eating patterns like the Mediterranean diet or the Dietary Approaches to Stop Hypertension (DASH) diet are good for people with diabetes, you don’t need to follow a trend or adhere to a strict eating structure as long as you’re consistently prioritizing healthy foods like non-starchy vegetables and lean protein sources. Meal plans should also consider carbohydrates and how they affect blood sugar.

Your diet should fit your lifestyle, not the other way around. “The eating plan should consider cultural backgrounds, personal preferences, other health conditions they may have, and elements like costs of food, living situations, and access to healthy foods,” says Smithson. 

4. Fruit Is Bad for You

Smithson says it’s a common myth that people with diabetes shouldn’t eat fruit because it has too much sugar. In truth, fruit is a source of quality carbohydrates that’s also rich in vitamins and other nutrients, she says.

“Fruit is an important part of our diet for essential vitamins and antioxidants,” says Adimoolam. One meta-analysis even suggests that eating fruit could have a positive impact on fasting blood sugar.

With that said, fruit does have carbohydrates, so limiting your fruit intake could help keep your blood sugar under control.

Smithson advises choosing fruits that are higher in fibre, like raspberries, blackberries, pears, or kiwi. Adimoolam says people with diabetes can incorporate fruit into their diet and soften blood sugar spikes by pairing it with a healthy fat or protein source. 

5. You Have to Cut Carbs

“It’s true that foods high in carbohydrates have the biggest impact on blood glucose (blood sugar) compared with foods high in protein and fat,” says Smithson. “[But] carbs offer an important fuel source for your body and brain. Also, many quality carbs [serve as] a source of fiber, which is helpful with gut health and blunts rises in blood glucose post-meal.”

When making carbohydrate choices, consider whole grain options and maximize your fibre intake. “Quality carbs are those in vegetables, beans, lentils, fruit, milk, yogurt, and whole grains,” says Smithson. “They break down slowly and have key nutrients like fibre, protein, vitamins, and minerals.”

Adimoolam says people with diabetes also need to understand how certain carbohydrates impact their blood sugar. “Learn how to balance simple and complex carbohydrates to avoid blood sugar spikes,” she adds.

6. Sugar Is the Most Important Ingredient to Consider

Sugar is a major carbohydrate source, but it’s not the only one.

“Sugar is a carbohydrate component,” says Smithson. “It’s more accurate to say people with diabetes need to manage their intake of total grams of carbohydrates.” So when you’re perusing nutrition labels at the grocery store, look at total carbohydrates (or net carbs) as well as sugar content.

All diabetes experts, of course, recommend minimizing your intake of sugar, especially added sugar, which is highly refined and lacks the nutritional value of natural sugars found in fruits or dairy products. But if you’re paying attention to your blood sugar levels, you may notice that a carb-heavy food like white pasta or white bread spikes your blood sugar just as quickly as a sugary one.

“I recommend that my patients with diabetes learn where sugars are in their diet, how these various sugars impact their blood sugar, and how to pair sugar with other foods to stabilize blood sugar better,” says Adimoolam.

7. Brown Sugar and Honey Don’t Raise Blood Sugar

It may be tempting to see brown sugar or honey as alternatives to white sugar. But they will still raise your blood sugar quickly.

“Brown sugar will still spike your blood sugar,” says Adimoolam. “A teaspoon of brown sugar has a similar carbohydrate amount to white sugar.”

Be equally cautious with supposedly healthier sugars such as maple syrup, coconut sugar, and agave syrup. These alternatives may seem more natural or healthy than refined white sugar, but that doesn’t necessarily mean they’re any better for blood sugar management.

There may be secondary benefits to eating natural sugars. Honey, for example, provides antioxidants and may help decrease inflammation in the body. But each tablespoon contains 17 g of carbohydrates.

8. Intermittent Fasting Is Always Great for People With Diabetes

Intermittent fasting alternates restricted windows for food consumption with periods of fasting, with lots of timing variations to consider. This method may benefit people with diabetes by supporting weight loss and blood sugar management efforts, but it’s not foolproof.

“Intermittent fasting may help some people with diabetes with blood sugar control, but it isn't for everyone,” says Adimoolam. “If [one’s] average carb intake throughout the day doesn’t change with intermittent fasting, then it may not help with glucose control.”

People with diabetes who want to try intermittent fasting should work with their doctors or a registered dietitian-nutritionist and monitor their blood sugar carefully. They may need to adjust their intermittent fasting plans based on their blood sugar levels. People with type 1 diabetes should be particularly cautious when fasting because of the risk of low blood sugar.

9. ‘Diabetes-Friendly’ Foods Are Healthier

Sometimes foods are marketed as “diabetes-friendly.” While it may be tempting to assume these options are preferable to other choices not labelled as such, the U.S. Food and Drug Administration doesn’t regulate this label. That means that foods with these labels may not have evidence to support their claims.

“[Foods labelled ‘diabetes friendly’] may not always be healthy and may still have carbohydrates,” says Adimoolam. “Many of these items are processed with many additives.”

Instead of relying on these labels, it’s better to look closely at a food’s nutrition facts and ingredients list.

The Takeaway

• Foods labelled "sugar-free," "gluten-free," or "diabetes-friendly" can still cause blood sugar spikes because they often contain high amounts of other carbohydrates.
• Carbs aren’t all off-limits: whole grains, legumes, vegetables, and fruit provide essential nutrients and fiber that can improve your long-term diabetes health.
• Refined sugar alternatives like honey, brown sugar, and agave syrup are still forms of sugar that contain similar carbohydrate counts to white sugar, thereby impacting blood glucose levels in a similar way.
• There’s no single diabetes diet, and while trends like intermittent fasting or Mediterranean eating can help provide structure or inspiration, your meal plans should be customized based on your culture, preferences, budget, and health goals.
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• https://www.everydayhealth.com/diabetes/top-diabetes-nutrition-myths/
  
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