Question of the week: Healthier bread options?

The following question was asked by one of my readers, "My husband has diabetes and we always eat whole wheat bread but wanted something different for a change. Is rye bread or sourdough bread as good of an option as whole wheat?"

In order to determine healthy bread choices, it is important to read the nutritional labels. This is what you need to look for in making a good bread choice:

Fiber Content: A good bread choice should have at minimum 3g of Fiber per slice. A high fiber choice will have 5g of fiber.

Whole Grains: Brown bread is not always healthier than white - sometimes it is merely a marketing gimmick (coloring). To tell if bread is truly "whole grain" - the first ingredient should be "whole wheat".

If you see the words "bleached" or "enriched", or just "wheat flour" - then this bread is merely just white bread with brown food dye.

In some cases, labels will say only "wheat flour," which means the bread is 75% white and 25% whole wheat.

Always read the nutritional labels!

Question of the week: Suggestions for maintain diet and exercise while traveling?

The following question was posed by a reader for discussion on my blog, "I have type 2 diabetes and travel quite a bit. My eating & exercise are unpredictable at best when I travel and I'm having a difficult time managing my diabetes. What do you suggest?"

It is possible to maintain your proper diet and exercise regiment while traveling. The key to it is preparation.

The first thing I suggest is, if traveling via airplane - request a diabetic or vegetarian meal for your flight. Also, if possible, pack and carry healthful snacks with you as to avoid the fast-food kiosks at the airport and so that you don't allow your blood sugar levels to get too low.

Next I would suggest researching the area. The internet is a useful tool. You can look at restaurants local to where you are staying and usually menus are found on line. This way you can search out menus with healthful choices on them.

Many restaurants will allow you to make special requests such as ordering fish broiled or grilled with lemon (and not butter), chicken grilled, and salad dressings on the side. Look on menus for words such as grilled, broiled, baked, broth, multi-grain, poached, seared, steamed, and seasoned. Request that your side vegetables be steamed and served with a lemon wedge. Restaurant sized portions are usually inflated, try to stick to 3 - 4 oz of lean protein (see: a deck of cards), 1 cup size of complex carbohydrate (see: fist), and 1/2 the plate can consist of green veggies.

AVOID menu items that use the words, breaded, battered, fried, smothered, glazed, melted, and crusted. Skip the breadbasket and bread sticks that may be set on the table - better yet, ask the waitstaff not to bring them or remove them from the table.

Another suggestion is to check out a local supermarket if possible and pick up healthful snacks as well as fresh fruits and veggies. This way you can have more healthful choices and avoid impulses.

Regarding exercise, most hotels have a gym ( and a pool so be sure to pack appropriate gear) that you can have access to. Take total advantage. An even better idea, is to run or powerwalk locally - this way you can sightsee as well as get your exercise in!

Question of the week: Healthy Breakfast Ideas?

The following question was submitted by a reader, "I have type 2 diabetes and am having trouble with breakfast. It seems so many breakfast foods are high in carbs. Could you give me some breakfast ideas that are diabetic friendly?"

I'm sure you have heard that "breakfast is the most important meal of the day" and it is true. It can set the mood for an entire day so it is important not to skip it. Skipping it may lead to blood sugar fluctuations as well as binging later in the day.

Many of these breakfast ideas are quick or even can be prepared in advance:

*Hardboiled egg
*Egg Salad made with low fat mayo and mustard
*Plain Yogurt with sliced almonds
*Cottage Cheese on Whole Wheat/Multi-Grain Toast
*Cottage Cheese with Tomatoes or Fresh Fruit
*Whole Wheat or Multi-Grain Toast with All-Natural Peanut Butter
*Multi Grain Waffle with Peanut Butter or Cottage Cheese.

When you have a little extra time....

*Veggie Egg White Omelet (tomatoes, peppers, onions) with Salsa
*Scrambled Eggs with either turkey sausage or turkey bacon (or veggie sausage/bacon)
*Cooked eggs with avocado and black beans
*Steel Cut Oatmeal Sprinkled with Sliced Almonds (or other nut meats)
*Multi-Grain or Low Carb Tortilla filled with Low/NonFat Cheese and Veggies
*Turkey Sausage with Sauteed Veggies

With any choices that you make - be mindful of your portion sizes and choose whole wheat or multi-grain options when possible.