Halle Elbling, MS, RD, CDE

Folic acid is a B vitamin. It helps the body make healthy new cells, meaning it is important for cell growth and metabolism. "Folic acid" and "folate" mean the same thing. They have the same effects. Folic acid is a man-made form of folate and is in supplements and added to foods. Folate is found naturally in certain foods. Studies show that many people in the U.S. don't get enough folic acid in their diets.

Why do people take folic acid?

All people need folic acid. Folic acid supplements are standard for pregnant women and women who plan to become pregnant. Folic acid reduces the risk for birth defects of a baby’s brain and spine -- spina bifida and anencephaly (which is when most or all of the brain does not develop; Babies with this problem die before or shortly after birth). Folic acid may also lower the risk of preeclampsia and early labor. Many doctors recommend that any woman of childbearing age take either a multivitamin or a folic acid supplement. Folic acid can protect against birth defects that may form before a woman knows she is even pregnant.

Folic acid is used to treat deficiencies, which can cause certain types of anemia and other problems. Folate deficiencies are more common in people who have digestive problems, kidney or liver disease, or who abuse alcohol. Folic acid supplements have been studied as treatments for many other conditions like for heart health and preventing cell changes that may lead to cancer however, the results of these studies have been inconclusive.

How much folic acid should you take?

The recommended dietary allowance (RDA) includes the folic acid you get from both the food you eat and any supplements you take.
The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The Food and Nutrition Board of the Institute of Medicine Recommended Intakes for Individuals - Daily Reference Intakes (DRIs) for folate:

Infants

• 0 - 6 months: 65 mcg/day*
• 7 - 12 months: 80 mcg/day*

*For infants from birth to 12 months, the Food and Nutrition Board established an Acceptable Intake (AI) for folate that is equivalent to the mean intake of folate in healthy, breastfed infants in the United States.

Children

• 1 - 3 years: 150 mcg/day
• 4 - 8 years: 200 mcg/day
• 9 - 13 years: 300 mcg/day

Adolescents and Adults

• Males age 14 and older: 400 mcg/day
• Females age 14 and older: 400 mcg/day 
• Pregnant teens 14-18 years: 600 mcg/day
• Pregnant females 19 and older: 500 mcg/day
• Breastfeeding females 14-18 years: 600 mcg/day
• Breastfeeding females 19 and older: 500 mcg/day

Which Foods have Folate and Folic Acid? These foods below are good sources:

Grains

• Fortified breakfast cereal
• Enriched whole wheat products like breads

Meat and Beans

• Eggs
• Beans, peas, lentils
• Sunflower seeds
• Liver

Vegetables are an excellent source of folic acid!

• Asparagus, spinach, and broccoli
• Leafy green vegetables

Fruits

• Oranges
• Avocado
• Lemons
• Bananas
• Strawberries
• Cantaloupes and other melons
• Tropical fruits like mango

Looked at as a prized delicacy, asparagus has been around and used since ancient times by the Greeks and Romans. Asparagus is one of the oldest recorded vegetables, and it is thought to have originated along the coastal regions of eastern Mediterranean and Asia Minor areas.  Asparagus is a member of the Lily family.  Its spears grow from a crown that is planted about a foot deep in sandy soils. When grown under ideal conditions, an asparagus spear can grow 10" in a twenty four hour period.  Each crown will send spears up for about 6-7 weeks during the spring and early summer.  Nutritionally, asparagus is full of benefits as it is a nutrient-dense food which is high in folic acid.  A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease.  Asparagus is also a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin. Asparagus contains no fat, no cholesterol and is low in sodium.  Asparagus is good in minerals, especially copper and iron.  In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, potassium, manganese, and phosphorus.  Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.  Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.  And iron is required for cellular respiration and red blood cell formation.

The Nutrient values of asparagus includes:

Serving tips for asparagus:

Asparagus spears can be enjoyed raw, steamed, broiled, and eaten in salads, in pasta, in omelets, in soups, as a frittata, in casseroles, grilled, sautéed, stir-fried or mixed with vegetables, beans, poultry or seafood.

Steamed spears are served with citrus hollandaise sauce, melted butter, parmesan or pecorino cheese great ideas from French style recipes.

Add some dill sauce on top of steamed asparagus or sprinkle nuts on top like pistachios for a fun flavor.  Grilled onions and asparagus stalks smeared with macadamia nut oil is a wonderful appetizer.

Or stir-fry its stalks with sesame seeds, and season in garlic, ginger, and pepper.

Cinnamon is one of the oldest spices around. Cinnamon is an aromatic, exotic and warm spice that is available in two forms - the cinnamon stick or ground cinnamon powder. This spice is obtained from the inner bark of the cinnamon tree. The bark is stripped from the tree and allowed to dry in the sun. As it dries, it rolls up into a quill and this is what we know as a cinnamon stick. Some of the quills are then ground down into a power and this is how we get ground cinnamon.

There are two main types of cinnamon that are used in cooking today, although around one hundred different types of cinnamon tree actually exist in the world. True cinnamon (Ceylon cinnamon), which has a lighter, sweeter and more delicate flavor, is native to Sri Lanka where it is very popular in savory dishes such as curries. It is also produced in India, the Caribbean and Brazil. Use of this sweet cinnamon is in all types of cakes, biscuits, crumbles and breads.

The other main type of cinnamon is obtained from the cassia tree, which is found in Southeast Asia in countries such as Indonesia, Burma, China and Vietnam. Cassia (Chinese cinnamon) is less expensive than the true cinnamon and perhaps spicier and more pungent. It is therefore preferred in exotic meat dishes, curries and other savory foods.

Besides using cinnamon in foods it also has some other benefits. Some possible therapeutic uses for cinnamon include:

• Used to soothe stomach and digestive complaints such as flatulence, indigestion, heartburn, nausea and stomach cramps.
• Due to its anti-inflammatory properties, it may help reduce pain caused by arthritis, rheumatism and muscle pain.
• Cinnamon is a calming herb and can help people feel better by reducing anxiety, depression and stress.
• For some, chewing cinnamon sticks can relieve toothache and freshen the breath.
• Research is looking into how cinnamon possibly might help regulate positive effects — on blood sugar, insulin response, blood pressure, and even cholesterol in people with diabetes.
• Cinnamon is a good source of manganese, iron and calcium, which are all vital minerals required for a healthy body.

Using cinnamon in your diet can be disease fighting. Just 1 teaspoon of ground cinnamon is full of antioxidants for good health. Cinnamon is high in the antioxidant polyphenol. For example, one teaspoon of cinnamon has as much antioxidant capacity as a full cup of pomegranate juice or a half-cup of blueberries. Using cinnamon in the kitchen can be exciting and delicious. Pair it with apples and or add it to other sweet ingredients. However, you could always try a few Middle Eastern or Asian recipes that include cinnamon in a great number of savory dishes. Here are some more ideas to enjoy the benefits of cinnamon:

• Add cinnamon to oatmeal or dry wheat cereal.
• Add in a fruit smoothie for breakfast.
• Sprinkle cinnamon onto natural applesauce.
• Add to sweet potatoes, acorn squash or pumpkin vegetable dishes.
• Add cinnamon to low fat or low sugar ice cream or yogurt.
• Sprinkle cinnamon onto sugar free hot chocolate or warm milk or add a cinnamon stick to stir.
• Add cinnamon to sweeten whole grain
• Rice, or add to chopped fruit and nuts.
• Make a tea out of cinnamon sticks.
• Add cinnamon to coffee instead of sugar.
• Add ground cinnamon to stewed apples, pears, prunes and apricots.
• Sprinkle cinnamon over low fat cottage cheese on top of a whole wheat English muffin or whole wheat toast.
• Add to low fat puddings and or lower sugar desserts.
• Use for marinades or sauces for meat, chicken or fish.
• Use cinnamon for hot beef or chicken curries dishes.

We have all heard of omega 3 and omega 6 fatty acids. But do you know the difference between each one or how they work? Here is information to guide you in eating a healthy diet with the right balance of omega fatty acids in your meals.

Omega 3 Fatty acids: What are they?

Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. We need to obtain them from our diets because they are not manufactured by the body. Omega-3 fatty acids are needed for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain. Omega-3 fatty acids also have been associated with many health benefits, including protection against heart disease and possibly stroke. Other studies are showing potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.

There are two major types of omega-3 fatty acids in our diets: One type is alpha-linolenic acid (ALA), which is found in some vegetable oils, such as soybean, rapeseed (canola), and flaxseed, and in walnuts. ALA is also found in some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens. The other types, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fatty fish. Examples include cod liver, herring, mackerel, salmon and sardines. Most Americans do not eat enough of omega 3 fatty acids in their diets. It is recommended for good health to aim to get at least one rich source of omega-3 fatty acids in your diet every day. Either by eating a serving of fatty fish, or using a tablespoon of canola or vegetable oil in salad dressing or in cooking. Try snacking on a handful of walnuts or adding ground flaxseed to your breakfast oatmeal.

Omega-6 fatty acids are also polyunsaturated fatty acids that are essential nutrients, meaning that our bodies cannot make them and we must obtain them from food. They are abundant in our diets. Omega-6 mostly comes as linoleic acid from plant oils such as corn oil, soybean oil, and sunflower oil, as well as from nuts and seeds. They are also found in meat, poultry, and eggs. The American Heart Association recommends that at least 5% to 10% of food calories come from omega-6 fatty acids. Omega-6 fatty acids have been found to lower LDL cholesterol (the “bad” cholesterol) and reduce inflammation, and they are protective against heart disease. You can see both omega-6 and omega-3 fatty acids are healthy for the body.

Many foods at the store have been enhanced with omega-3s, for example fortified juice to eggs produced by chickens fed omega-3s in their grain. Here is an omega 3 food list to use to choose foods other than fatty fish or oils. You'll likely find these following foods fortified with omega-3 fatty acids:

• Eggs
• Margarine
• Milk
• Juice
• Soy milk
• Yogurt

Bread and pasta are some of the foods most commonly enriched with omega-3s. You'll also find them in whole foods like seeds and nuts. When shopping, look for omega-3s in:

• Bread
• Cereal
• Crunchy Oats
• Flaxseed
• Flour
• Pasta
• Peanut butter
• Oatmeal
• Pumpkin seeds
• Pizza, packaged
• Flour tortillas
• Walnuts

Vegetables, especially green leafy ones, are rich in ALA, one form of omega-3 fatty acids. Although ALA isn't as powerful as the other omega-3 fatty acids, DHA and EPA, these vegetables offer a bunch of benefits, from fiber to antioxidants, in addition to omega-3.

• Brussels sprouts
• Kale
• Mint
• Parsley
• Watercress
• Spinach

High-fiber foods have been shown time and time again to play a positive role in health.  Fiber can increase satiety, reduce heart disease and type 2 diabetes risk, and enhance digestive health. But despite these benefits, most people do not eat the suggested daily fiber intake of 25 to 38 g for adolescents and adults.  Most individuals are averaging only 15 g of fiber per day.  It is time to cut back on those fatty foods.  But before you start eating all that fiber, keep a few things in mind: when you increase fiber, you should increase your water intake along with it. Add fiber gradually to give your gastrointestinal tract time to adapt. If you have gastrointestinal diseases, including constipation, check with your doctor first.  Here are some recommendations to increase the amount of fiber in your diet today. 

1. Eat whole grains whenever possible.  Check the ingredient list to make sure the whole grain is the first or second ingredient on the list. Be aware: products that say "100% wheat" or "multigrain" are usually not whole grain.  Food examples include:

• 2 slices of whole-wheat bread = 4 grams of fiber
• 1 cup of cooked brown rice = 4 grams of fiber
• Reduced-Fat Triscuit crackers = 3 grams

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2. Choose the right healthy breakfast cereals.  Some cereals have little whole grain. And some whole grain cereals are loaded with unnecessary sugar.  Examples include:

• ½ cup Fiber One = 14 grams of fiber
• 1 cup Raisin Bran = 7.5 grams of fiber
• 1 cup Frosted Shredded Wheat Spoon Size = 5 grams

3. Eat beans a few times a week.  Beans offer lots of fiber, plus they're loaded with healthy plant protein.

• 1 cup of canned minestrone soup = about 5 grams fiber
• 1/2 cup vegetarian or fat-free refried beans = about 6 grams
• 1/4 cup kidney beans, added to a green salad = 3 grams fiber

4. Have some servings of fruit every day.  You can add it to your morning meal; enjoy it as a snack, or dessert.  Fruit examples:

• 1 large apple = 4 grams of fiber
• 1 banana = 3 grams
• 1 cup strawberries = 4 grams

 5. Have several servings of vegetables daily.  Include a vegetable with lunch, have raw veggies as a snack and enjoy a big helping with dinner.   Try some vegetarian entrees several times a week.

• 1 cup carrot slices, cooked = 5 grams of fiber
• 2 cups raw spinach leaves = 3 grams

6. Use a tablespoon of ground flaxseed or chia seeds for your smoothie, cereal, snacks, soup, casserole, and more.  One tablespoon of flaxseed has 3 grams of fiber.  And a tablespoon of chia seeds have about 5 grams of fiber.  Plus these seeds provide heart-healthy omega 3 fatty acids.

Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family grown in southern Mexico. Historically, this seed was a main diet component of the Mayan and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster which was most likely due to the nutritious ingredients found in the seeds. For one, these seeds contain healthy omega-3 fatty acids. These fatty acids are known as “essential fatty acids,” because they are essential to our health, yet our bodies cannot produce them on their own. We must obtain our omegas through food sources. If you’re not a fish-eater, omegas come from foods like walnuts, flaxseed, canola oil, olive oil, and soybean oil. Chia seeds pack a punch of omega-3s and omega-6s. Because of its nutritional value and stability, chia is already being added to a range of foods. Research has shown that adding it to chicken feed makes for eggs rich in omega-3s. Feeding chia to chickens enriches their meat with omega-3s; and when fed to cattle chia enriches milk with omega-3s. You might also be familiar with chia seeds from seeing chia sprouts growing on the planters called Chia Pets.

Chia seeds also contain amazing nutrients like complex carbohydrates, protein, fiber, calcium and are rich in antioxidants which protect our bodies against free radicals. Chia seeds are a tasty, unprocessed, whole-grain food that can be absorbed by the body as seeds. Unlike flaxseeds that have to be ground to make the nutrients more available to the body. Because chia are rich in antioxidants they do not deteriorate and can be stored for long period of times without becoming rancid. One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals like calcium, phosphorus, magnesium, manganese, iron, copper, niacin, molybdenum, and zinc.

The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, yogurt, sauces, salads, vegetables, rice dishes, or mixed into drinks and baked goods. They can also be mixed with water and made into a gel. Chia seeds are used in a known drink in Mexico and Central America called chia fresca. The seeds are mixed in water, lime or lemon juice and sugar is added.

Here are some other wonderful ways chia seeds can be used in recipes and added to your healthy meal plan:

• Mix ground seeds with peanut butter for a more nutritious spread
• Add seeds to soup and stews to thicken
• Add seeds to salad dressing or sprinkle on salad for a healthy crunch
• Blend chia seeds into smoothies
• Eat the seeds whole and raw as a snack
• Add chia seeds to beaten eggs, soak for 10 minutes and make in omelets
• Grind seeds and add to hot low fat or nonfat milk for a nutty porridge
• Throw seeds into a vegetable stir fry
• Add whole seeds to unsweetened granola
• Soak chia seeds in milk and mix through hot old-fashioned oatmeal or add to mashed potatoes
• Mix ground seeds with lean ground beef or turkey to make meatballs
• Cook brown rice in low sodium vegetable broth and stir in the chia seeds when the rice is cooked
• Make chia pudding by adding whole seeds to milk, nut milk or soy milk
• Use toasted ground chia seeds mixed with honey and cinnamon for an amazing base for cheesecake
• Stir whole seeds through cooked lentils
• Add ground chia seeds to flour when making bread or add to cookie mixes

While taste drives most food choices, eating nutrient-rich foods that provide the most nutrition per calorie is one of the best ways to "Enjoy the Taste of Eating Right," according to the Academy of Nutrition and Dietetics. As part of the 2014 National Nutrition Month® theme, the Academy encourages everyone to choose the most nutritionally-packed foods you can from each of the five MyPlate food groups every day.

Nutrient-rich foods and beverages provide vitamins, minerals, protein, carbohydrates and other essential nutrients that offer health benefits with relatively few calories. "When your daily eating plans include foods like vegetables, fruits, whole grains, lean meats, poultry, fish, eggs, fat-free or low-fat dairy, beans, nuts and seeds in the appropriate amounts, you are able to get many of the nutrients your body needs, all with relatively low amounts of calories," says registered dietitian nutritionist and Academy spokesperson Debbi Beauvais.

Here are practical ways to add nutrient-rich foods to your daily diet:

• Make oatmeal creamier by using fat-free milk instead of water. Mix in some raisins, dried cranberries, cherries or blueberries, too.
• Make sandwiches on whole-grain bread, such as whole wheat or whole rye. Add slices of avocado, tomato or cucumber to lean roast beef, ham, turkey or chicken.
• Top foods with chopped nuts or reduced-fat sharp cheddar to get crunch, flavor and nutrients from the first bite.
• When eating out, look for nutrient-rich choices, such as entrée salads with grilled seafood and low-calorie dressing, baked potatoes topped with salsa, grilled vegetables and reduced-fat cheese and yogurt parfaits made with strawberries and blueberries.
• Spend a few minutes to cut and bag vegetables so they are in easy reach of every family member: some ready-to-eat favorites include red, green or yellow peppers, broccoli or cauliflower flowerets, carrots, celery sticks, cucumbers, snap peas or radishes.
• Serve meals that pack multiple nutrient-rich foods into one dish, such as hearty, broth-based soups that are full of colorful vegetables, beans and lean meat. Make chili with a dollop of low-fat yogurt. Serve these with whole-grain breads or rolls.

"You should enjoy the foods you eat. In choosing nutrient-rich foods, you'll find they are familiar, easy to find and represent the five MyPlate food groups," Beauvais says. "Achieving balance and building a healthier diet can be simple and stress-free. Selecting nutrient-rich foods and beverages first is a way to make better choices within your daily eating plan." Beauvais also recommends limiting added sugars and reducing the major sources of solid fats. "Drink few regular sodas, fruit drinks and sports drinks, and cut back on cakes, cookies, ice cream, cheese and fatty meats like sausages, hot dogs and bacon," she says.

"You don’t have to give up these foods entirely, but find ways to enjoy small amounts occasionally," Beauvais says. When it comes to choosing what to eat, nutrition is important but flavor is likely the true motivator and also the key to eating right, according to the Academy of Nutrition and Dietetics. Experiment with new flavors and flavor combinations in healthy meals. "According to consumer research, taste tops nutrition as the main reason why consumers buy one food over another. The foods we most commonly eat are often those we enjoy the most," says registered dietitian and Academy spokesperson Joy Dubost. "So make taste a priority when preparing nutritious meals."

Preparing meals can be healthy, rewarding and cost-effective. To maximize food’s flavor and nutrition, choose high-quality ingredients at their peak quality, and be sure to store and handle foods properly. "Proper food handling and storage can enhance the natural flavors of food and keep nutrient loss to a minimum," Dubost says. "Overcooking can destroy both flavor and nutrients. So be sure to cook foods properly to retain nutrients and enhance flavor, color, texture and overall appeal."

Try some of these simple techniques to enhance flavor while experimenting with flavor combinations:

• Intensify the flavors of meat, poultry and fish with high-heat cooking techniques such as pan-searing, grilling or broiling.
• Work with peppers. Use red, green and yellow peppers of all varieties—sweet, hot and dried. Or add a dash of hot pepper sauce.
• Try grilling or roasting veggies in a very hot (450°F) oven or grill for a sweet, smoky flavor. Brush or spray them lightly with oil so they don’t dry out. Sprinkle with herbs.
• Add a tangy taste with citrus juice or grated citrus peel: lemon, lime or orange. Acidic ingredients help lift and balance flavor.
• Caramelize sliced onions to bring out their natural sugar flavor by cooking them slowly over low heat in a small amount of oil. Use them to make a rich, dark sauce for meat or poultry.
• Simmer juices to make reduction sauces. Concentrate the flavors of meat, poultry and fish stocks. Reduce the juices by heating them—don’t boil. Then use them as a flavorful glaze or gravy.
• For fuller flavors, incorporate more whole grains such as brown rice or quinoa, or experiment with amaranth and wild rice.
• Add small amounts of ingredients with bold flavors like pomegranate seeds, chipotle pepper or cilantro.
• Enhance sauces, soups and salads with a splash of flavored balsamic or rice vinegar.
• Give a flavor burst with good-quality condiments such as horseradish, flavored mustard, chutney, wasabi, bean purees, tapenade and salsas of all kinds.

According to the American Diabetes Association the total prevalence of diabetes is as follows:
Total: 25.8 million children and adults in the United States—8.3% of the population—have diabetes.
Diagnosed: 18.8 million people
Undiagnosed: 7.0 million people
Prediabetes: 79 million people
New Cases: 1.9 million new cases of diabetes are diagnosed in people aged 20 years and older in 2010.

With these numbers comes many individuals looking for resources and support on how to eat well and manage their diabetes. Below are some popular phone apps that people are using as guides.

Fooducate - Healthy Food Diet & Nutrition Scanner

Free; Android and iPhone

This multiple award-winning app does the food investigative work for you. It can tell you if hidden sugar, trans fats, and corn syrup are lurking inside your groceries. But it does more than tell you what NOT to eat. It also provides suggestions for healthier alternatives. Just scan the product barcode or search by category, and Fooducate will automatically bring up a nutrition grade—A, B, C, or D. With more than 200,000 products in its database, Fooducate covers just about everything on your supermarket’s shelves. It even includes private labels such as Whole Foods or Trader Joe’s.

Diabetic Connect

Free; Android and iPhone

Of course, always value your doctor’s advice in diabetes management. But it’s also nice to get tips from people who’ve lived with the disease. Diabetic Connect links you with an entire network of people who understand exactly what you’re going through. In fact, it’s the biggest diabetes network on the Web. Turn to your peers whenever you need advice, support, or tips.

WaveSense Diabetes Manager

Free; iPhone

Do you want to track your glucose results, carb intake, and insulin doses? The WaveSense Diabetes Manager can help. Enter your information in seconds, review the data with convenient charts and graphs, and gain a new perspective on diabetes management. Watch videos (courtesy of dLife) to learn about healthy eating, lifestyle choices, and hear from others who are living life with diabetes.

My Glucose Buddy

Free; iPhone

Glucose Buddy is a data storage utility for people with diabetes. Users can manually enter glucose numbers, carbohydrate consumption, insulin dosages, and activities. Then, you can view all of your data on your free glucosebuddy.com online account. Features desktop access, printing, A1c estimator, and push notification reminds.

MyFitnessPal

Free; Android and iPhone

MyFitnessPal is great! When you add your personal stats (height, age, sex, weight, target weight and so on) the app will work out how many calories you can consume each day to hit your target in the timeframe you specify. You record what you eat each day and input your activity. The app then tots ups what you've consumed and expended to count your net calories. It also plots your weight loss in a handy graph and lets you add friends too, making the whole thing more fun.

Low Fat Recipes

Free; Android and iPhone

If you need inspiration for your low-fat diet, the Low Fat Recipes app is for you. It's like a brilliant free cookbook, which also gives you complete nutritional information. There's a staggering array of choice with options for every dietary requirement, from gluten free and diabetes-friendly, to gourmet and budget. It is easy to browse depending on what you have in the kitchen fridge - search for "chicken" and you'll see a whole range of ideas. With this app, you may not need another cookbook.

HealthyOut

Free; Android and iPhone

Eat healthy anywhere. Enter your dietary restrictions or even a specific diet (think: South Beach, or gluten free) and this app uses your location to suggest specific dishes at nearby restaurants. It will even advise you on making special requests, such as holding the croutons on your salad so that it's gluten free.

Having diabetes does not mean that you must stop eating snacks.  It does mean that you should know what a snack can do to your blood sugar.  You also need to know what healthy snacks are. The best snacks for type 2 diabetes have no added sugar and combine protein and healthy fats with high–quality carbohydrates which is an ideal mix for keeping hunger at bay and blood sugar levels consistent.  Snacks with no carbohydrates change your blood sugar the least.  The healthiest snacks usually do not have many calories.

Read food labels for carbohydrates and calories. You can also use carbohydrate counting books. Over time, it will get easier for you to tell, how many carbohydrates are in foods or snacks.  Some low carbohydrate snacks, such as nuts and seeds, are high in calories. Some examples of low carbohydrate snacks are:

• Broccoli
• Carrots
• Cauliflower
• Celery sticks
• Peanuts (unsalted, not honey-coated or glazed)
• Sunflower seeds

Most often, your snacks will be easy to digest foods that have 15 - 30 grams of carbohydrates.

Here are some examples of snacks with around 15 grams of carbohydrate:

• 3 whole-wheat crackers (Triscuits) with 2 tbsp natural peanut butter = 15g
• 1 small pear and a small handful unsalted (12) almonds = 16g
• 6 ounces of plain, lowfat yogurt with sugar substitute = 12g
• 2 cups of popcorn with 1 tbsp butter = 12g
• 1/2 cup of sugar-free pudding = 12g
• 1/2 cup of no-sugar-added ice cream
• 1/2 cup of blueberries and 1/2 cup of low-fat cottage cheese = 15g
• 1 small protein bar with around 15 grams carbohydrate
• 1 small apple with 1 tbsp peanut butter = 17g
• 1/2 turkey sandwich on whole-wheat bread with mayo = 12g
• 4 baby carrots, 4 celery stalks dipped in 5 tbsp hummus = 15g

Here are some examples of even lower (under 15g) carbohydrate snacks:

• Handful of unsalted almonds, walnuts, or pecans
• Celery stalks with natural peanut butter
• String Cheese
• 3 cups of light popcorn
• 1/2 cup of low-fat cottage cheese
• Hard- boiled egg
• Veggies and ranch or bleu cheese dip
• Sugar-free Jello with lite whipped topping

Snacks with about 30 grams of carbohydrate (good to eat before exercise)

• ½ peanut butter sandwich (1 slice whole wheat bread + 1 Tablespoon peanut butter) + 1 cup milk
• 6 oz light yogurt + ¾ cup berries (blueberries, blackberries, raspberries, or a combination of these)
• 1 English muffin + 1 teaspoon low-fat margarine
• 3/4 cup whole grain, ready-to-eat cereal + ½ cup fat-free milk
• 1 medium banana + 1 Tablespoon peanut butter

Tips to remember:

• Know your portion sizes beforehand, and if you aren’t sure, use measuring cups and spoons!
• Don’t forget to count the carbohydrate into your overall meal plan!
• Avoid mindless snacking in front of the TV, reading, or while driving.
• Stock up on healthy options and avoid shopping when you are hungry to decrease temptation at the store.