Nutrition and diabetes experts picked the following power foods because they’re packed with four healthy nutrients, fiber, omega-3s, calcium and vitamin D.

1. Healthy Foods for Loved Ones
with Diabetes
www.careanswers.com

2. If you take care of a loved one with diabetes, blood sugar levels
are a key factor in determining what he or she can and can’t eat.
• When you think of managing blood sugar, many with diabetes obsess
over everything they can’t have.
• While it’s important to avoid white, refined breads and pastas and
fried, fatty, processed foods, knowing what you should eat is just as
crucial.
www.careanswers.com

3. Nutrition and diabetes experts picked the following power foods
because they’re packed with four healthy nutrients,
fiber, omega-3s, calcium and vitamin D.
www.careanswers.com

4. Also, they’re exceptionally versatile, so you can use them in
recipes and as compliments to meals or snacks.
Here’s the list:
www.careanswers.com

5. Beans – Beans contain fiber, plenty of calcium (half cup has 10 percent
of daily intake) and are an excellent source of protein with little
saturated fat.
• Add them to salad, soups, chili and more.
• With so many types of beans, you could have them every day of the
week and not eat the same kind twice.
www.careanswers.com

6. Dairy – Milk, cottage cheese and yogurt provide some of the best
sources of calcium and vitamin D.
• One study found that women who consumed more than 1,200 mg of
calcium and more than 800 IU of vitamin D per day were 33 percent
less likely to develop diabetes than those consuming less of both
nutrients.
• Stick to fat-free or low-fat versions of your favorite dairy foods-
“regular” has a lot of saturated fat.
• Drink milk with some meals instead of soda, have yogurt or cottage
cheese as a snack or dessert and use milk to make oatmeal or thicken
certain soups.
www.careanswers.com

7. Salmon – It’s a rich source of omega-3 fatty acids, healthy fats that
reduce the risk of heart disease, reduce your waistline, reduce
inflammation and improve insulin resistance.
• Salmon is also one of the best non-dairy sources of vitamin D.
• Sauté a salmon fillet for dinner instead of chicken or meat once or
twice a week or add canned salmon to salads or omelettes.
www.careanswers.com

8. Barley – A very healthy grain, barley is rich in the soluble fiber beta-
glucan, which can lower total and LDL cholesterol by preventing your
body’s ability to absorb it.
• Consuming just 3 grams a day can lower cholesterol by 8 percent.
• Barley can also help steady your blood sugar while filling you up, a
weight loss bonus.
• Look for hulled barley, which isn’t as refined as the pearl barley that
supermarkets carry.
• You may need to visit a health food store. Soak it overnight before
cooking, then add to soups, stews or rice pilaf.
www.careanswers.com

9. Berries – Berries are loaded with fiber and antioxidants. One cup of
blackberries supplies 7.6 grams of fiber; blueberries contain 3.5 grams.
• A 2008 study in the American Journal of Clinical Nutrition found that
people with heart disease risk factors who ate berries for eight weeks
had a drop in blood pressure and a boost in “good” HDL cholesterol.
• Berries are good served alone and also when stirred into oatmeal, ice
cream or even salads.
• If you’re not going to eat them right away, freeze them so you always
have some on hand.
www.careanswers.com

10. Greens – While lettuce may be the most common, this includes turnip,
mustard and beet greens, as well as chard, all outstanding sources of
fiber and calcium.
• Greens contain folate, which can reduce heart disease risk.
• Prepared just right, greens are delicious.
• Use them in entrees, sandwiches and salads.
• Or toss mustard, collard or beet greens with artichoke hearts and
sauté in olive oil.
www.careanswers.com

11. Walnuts – Just 1 ounce of these healthy nuts (about 14 halves) delivers
almost 2 grams of fiber plus 2.6 grams of ALA, the omega-3 precursor.
• But you get 185 calories in that ounce, so count out a proper portion
if you’re watching your weight.
• Along with a great snack by itself, chopped walnuts make a great
topping for salad and add a bit of crunch to cookies and brownies.
www.careanswers.com

12. Find Quality Care Now
Locate a BrightStar Near You!
Find a location in the US
Find a location in Canada
www.careanswers.com