Book Nook: What Do I Eat Now? A Guide to Eating Well with Diabetes or Prediabetes

Healthy eating and meal planning are essential to the successful management or prevention of type 2 diabetes, but figuring out exactly what to eat can be challenging. Best-selling author and 2008 Diabetes Educator of the Year, Tami Ross (RDN, LD, CDCES, MLDE, FACES) has been helping people with diabetes and prediabetes learn how to live well and eat well. The 3rd edition of her comprehensive book WHAT DO I EAT NOW? A Guide to Eating Well With Diabetes or Prediabetes debuts on April 14 with the latest information about diabetes management – backed by the experts at the American Diabetes Association.

This no-nonsense guide was created to give recently diagnosed patients and those with concerns about diabetes the tools they need for a lifetime of healthy eating. Fully revised and updated, this new edition walks the reader through the steps to managing diabetes nutrition with a minimum of effort.

I had a chance to interview the author to learn more.

Why did you write this book?

Given that 1 in 10 Americans have diabetes, and 1 in 3 have prediabetes, most people know someone who’s trying to eat well to manage blood glucose (also called blood sugar).  As a registered dietitian nutritionist specialized in diabetes care and education, the biggest and most common question I hear among people with diabetes or prediabetes is, “What do I eat now?”  Figuring out what, when, and how much to eat can undoubtedly seem challenging! I want people to know that healthy eating with diabetes or prediabetes should be pleasurable, and that most foods can fit (maybe just in different portions than you’re used to). It’s important to know that there’s no “one size fits all diet”!  A variety of eating patterns and approaches can help manage blood glucose. It’s good to have options, because everyone is different. The end goal for each person is finding what works to keep blood glucose in range, and then doing more of that. 

What sets it apart from other guides for people with diabetes?

This essential guide is written in a way that is clear, understandable, and most importantly do-able. Science and evidence are ever-evolving, and all of the guidelines in this book are based on the latest scientific evidence. I’m all about keeping things practical and realistic. Small changes add up. For instance…

• Did you know that by simply swapping quinoa in place of white rice you add a whole grain, and reduce carbohydrate? 
• Did you know that you can make the switch to a healthier fat by spreading your sandwich with mashed avocado instead of mayo? 

This book is packed with a multitude of practical tips, swaps, and examples  of how to fill your plate, manage portions, choose smart snacks, plan meals, renew recipes, cook smart, eat out, and enjoy special occasions. Each chapter focuses on a different topic related to healthy eating with diabetes (or prediabetes). The content is broken down into sections, making it easy to jump around and focus on what you want to learn more about. 

How can family members support a loved one with diabetes when it comes to mealtimes?

Keep in mind that the healthy eating principles to manage diabetes and prediabetes are good for the whole family. Often family want to help but don’t know exactly how to help. They may seem more like the diabetes food police, rather than an ally.  Here are 10 ways family members can support a loved one a when it comes to eating and mealtimes:

1. Ask how you can provide support and be helpful. 
2. Offer to join in making healthy food choices. Maybe that means joining in filling half of your plate with non-starchy vegetables. Or going for grilled fish or chicken over fried.
3. Refrain from offering unsolicited advice about what they’re eating. 
4. Honor the loved one’s decision to decline a particular food (even if you really want them to try it).
5. Help brainstorm menus and buy the foods to prepare them.
6. Work together to modify a favorite family recipe that may benefit from less fat, sugar, or salt.
7. Work together to identify dining out options that
8. Identify 3 snacks you can have at home that meet both of your taste and nutrition needs.
9. Refrain from looking at or commenting on blood glucose numbers without asking first.
10. Offer your love, support, and encouragement.