While you may not know that November is American Diabetes Month, chances are you know someone who has diabetes.  Currently 1 in 10 Americans have been diagnosed with type 2 diabetes, while many more are undiagnosed or have pre-diabetes. This statistic is predicted by to rise to 1 in 3 Americans by the year 2050. Thoughtful meal-planning plays an important role in managing and preventing diabetes, but there is not a single plan that works for everyone. Each individual with diabetes or pre-diabetes should consult with a professional to design a personalized meal plan based on treatment goals, eating habits and lifestyle. Here are some basic guidelines however, to help you and your whole family create a balanced diet that can help manage or prevent diabetes.

·  Don’t skip meals. This creates blood sugar fluctuations and may lead to over-eating later.

·  Eat a variety of foods that are high in fiber such as fruits, vegetables, whole grains and beans. Fiber helps to regulate blood sugar.

·  Choose whole grain products, such as whole grain breads, cereals, pastas and brown rice, over refined or “white” products. Whole grains contain more fiber than refined grains.

·  Choose whole fruits over fruit juices. Whole fruits have more nutrients, while fruit juices have more sugar.

·  Eat magnesium-rich foods often. Sources include green leafy vegetables, edamame (soy beans), beans, nuts, seeds and whole grains.

·  Limit saturated fat and cholesterol by avoiding fried foods and limiting animal products. Choose lean meats and low-fat dairy when you do. Pasture raised or grass-fed animal products typically contain less saturated fat and more heart healthy omega-3 fat.

·  Eat cold-water fish, such as salmon, sardines or mackerel, 2-3 times a week. Other sources of omega-3 fats are fish oil, flax oil, ground flax seeds and walnuts.

·  Avoid trans fats by avoiding foods that contain hydrogenated or partially hydrogenated oils.

Look for these ingredients on food labels.

·  Avoid foods that are high in calories, but low in nutrients. Examples of "empty calorie" foods, are sodas, candy, pastries, ice cream and potato chips.

·  Limit sodium intake. Season with herbs, garlic, lemon or vinegars instead of salt. Canned foods and frozen meals usually are high in sodium. Choose fresh foods or low-sodium options.

·  Choose fresh, unprocessed whole foods whenever possible. Whole foods contain all the nutrients intended in nature, without all the extras such as additives or preservatives.

In addition, the American Diabetes Association recommends that people with pre-diabetes and diabetes receive medical nutrition therapy (MNT) by a registered dietitian familiar with the components of diabetes MNT. This includes an individualized meal plan involving carbohydrate monitoring.

Cooking for someone with diabetes this holiday season? Join me for a free talk “Healthy Holiday Eating with Diabetes” on Nov. 10^th  from 6:30-8pm at The Healing Garden Natural Health & Gift - 10128 Alta Sierra Drive, Grass Valley. Space is limited, so please RSVP to reserve your seat.  Contact Julie at: 530-263-3131 or email: Julie@sierrawellnessnutrition.com

Julie DeHollander, RD is a registered dietitian and functional nutritionist practicing at Sierra Wellness Nutrition in Grass Valley. For more information about diabetes or nutrition, contact Julie at: 530-263-3131 or visit www.sierrawellnessnutrition.com

Note - this article was originally published in The Union