Got a question about salt, snacking or carbs? Registered dietitians with the Georgia Academy of Nutrition and Dietetics share professional advice on what to eat to help control blood pressure, reach a healthy weight and manage diabetes. “People like to get nutrition advice from the trained experts not a neighbor,” says Cheryl Orlansky a dietitian and diabetes educator with the Laureate Medical Group. She says, “We know that a lot of people in Georgia who are diagnosed with diabetes or high blood pressure may have been sent out from their doctor’s office with only a handout sheet of diet instructions and wondered ‘where do I go from here?’”
Here are some common diet and nutrition questions with answers provided by Orlansky, registered dietitian Marie Spano of Spano Sports Nutrition Counseling and myself - all members of Georgia Academy of Nutrition and Dietetics.
Q What should I eat to help control my blood pressure?
A: “Decreasing your intake of sodium is very important. And, eighty percent of the sodium we consume is from prepackaged foods or eating out. Become a label reader and choose lower sodium foods and learn to add flavor without the saltshaker by using herbs, spices, and lemons. Also, be sure to include potassium rich foods in your diet. Potassium blunts the effects of sodium on blood pressure. Good sources of potassium include tomatoes, strawberries, citrus fruit and dairy products including milk and yogurt.” Marie Spano
Q: I’ve just been diagnosed with Type 2 Diabetes. What kind of carbohydrate foods can I eat?
A. “Contrary to what friends tell you, you can eat fruit, yogurt, rice, potatoes and breads. It is important to include carbs for energy in a healthy diet and to know how to count them. Whether you are eating out or at home the USDA Myplate nutrition icon (www.choosemyplate.gov) is a perfect start. The plate is one half fruits and vegetables with one quarter for lean protein and one quarter for whole grains. To control blood sugar, pile on large portions of non-starchy low calorie vegetables such as broccoli, green beans, cabbage, carrots, salads, yellow squash, asparagus and cucumbers.” Cheryl Orlansky
Q: How can I curb my cravings for salty or sweet foods?
A. “If you crave potato chips or chocolate chip cookies it’s OK just don’t ban them from your life. Get to know your food cravings. Look at the suggested serving size and calorie count on the Nutrition Facts label and enjoy chips as part of a small snack. Do not eat out of a big bag of chips or cookies because you may not know when to stop. Aim to keep snacks, no matter what you’re eating, under 150 calories.” Carolyn O’Neil
For more information and to find a registered dietitian in your area visit www.eatrightgeorgia.org
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