Q: How can I learn more about the food and nutrition recommendations for diabetes?

A: These are today's basic principles for eating healthy with diabetes. These are based on well accepted nutrition guidelines:

• Eat 5 servings of fruits and vegetables a day. Very few people eat enough fruits and vegetables, yet experts know these foods are packed with nutrients and low in calories. Prepare and eat salads or raw vegetables. Carry fruit with you to finish a meal or provide a snack.
• Go for the grains. Choose whole grain cereals and whole wheat bread (3 grams of fiber/slice). Try the trendy high fiber grains: barley, millet, couscous, quinoa, and brown rice.
• Eat more foods that contain resistant starch. Eat bananas that are underripe, cooled or cold potatoes and cold rice sushi or rice salads, eat more legumes and whole grains.
• Drink or eat low- or no-fat dairy foods - milk, yogurt and cheese. Use these foods in cooking. Make hot cereal with milk, use cheese in casseroles and sandwiches. Use yogurt to top fruit or enjoy as a snack or dessert.
• Make protein (meat, seafood, and poultry) your side dish, not the main course. Fill up your plate with grains and vegetables and eat portions of meat that are no larger than 3-4 ounces cooked.
• Lighten up on fats. Decrease the amount of butter, oil, salad dressing, cream cheese, sour cream and other fats you use. They're loaded with calories and some have unhealthy saturated fat.
• Cook with and eat healthier fats. Stock and cook with canola or olive oil. Use a tub margarine, spread or butter blend. Sprinkle a few nuts here and there on salads, in casseroles or as a snack.
• Use healthy cooking techniques. Get away from frying and sauteing. These require fat. Try to steam, barbecue, grill, broil, bake and braise.
• Heighten the flavor of your foods with herbs, spices, vinegars, and mustards. They're calorie free and don't raise blood glucose levels.
• Put a lid on sugary foods and sweets. If you drink lots of soda or fruit juice, switch to water, ice tea, or a no-calorie beverage. Quench your sweet tooth with diet gelatin, sugar-free hot cocoa or fugicles or sugar-free no fat yogurt

Remember: Start to make changes in your eating habits by choosing steps that are easiest for you to take! Success breeds success!

To read the current nutrition recommendations from the American Diabetes Association go to www.diabetes.org. On the left hand side click on For Health Professionals & Scientists. Go to the current year's clinical practice recommendations and look for nutrition recommendations. This is a great way to update your knowledge and stay abreast of the latest concensus guidelines.