Bartlett Regional | HouseCalls | Spring 2016

www.bartletthospital.org 11 a mouthwatering array to choose from. And all of them are filled with antioxidants, vitamins, potassium and fiber. Look for in-season berries—they taste the best and are more affordable than out-of-season fruit. Just wash and enjoy. You can also buy frozen berries. Tomatoes. Is it a fruit? Is it a vegetable? Brimming with vitamins C, E and A, as well as iron, a tomato is good for you no matter how you slice it. If fresh tomatoes aren’t for you, cooked tomatoes also offer plenty of nutrients. And officially, tomatoes are a fruit, although they are treated like vegetables in most Americans’ kitchens. Dark-green, leafy vegetables. According to the ADA, you can’t eat too many dark- green, leafy foods, such as spinach, bok choy, broccoli, kale, chard and greens (including mustard, collard, turnip and dandelion greens). In general, the darker the green, the better it is for you. Greens are low in calories and carbohydrates. But that doesn’t mean they’re wimpy. These veggies contain generous amounts of vitamins A and C, calcium, and iron. Fish high in omega-3 fatty acids. Fish such as salmon and albacore tuna, with large amounts of omega-3s, are also a great source of protein and vitamin D and are low in saturated fat. Omega-3s are good for your heart and help lower triglycerides (a type of blood fat). Aim to eat 6 to 9 ounces of fish per week. Avoid breaded and deep-fat-fried fish. Bake or grill fish, and season it with herbs and lemon juice—not salt. Whole grains. Rolled oats, pearled barley, whole wheat and rye are all examples of whole grains— they still have the germ and bran intact. By comparison, processed grains, such as enriched wheat flour, don’t have these essential parts—which means they don’t contain the nutrients you need. Whole grains are a good source of fiber, magnesium, chromium, omega-3 fatty acids and folate. For more diabetes nutrition advice, make an appointment with one of our registered dietitians. Call 907-796-8691 . Nuts. Walnuts, peanuts, almonds and pecans—pick your favorites and enjoy. They are packed with protein and are also high in folate, niacin, fiber, magnesium, selenium, zinc and unsaturated fats (the healthy kind). A handful of nuts makes a healthful snack that may reduce your risk of heart disease and some forms of cancer. But don’t overdo it—nuts are also high in calories.