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Amy Riolo is author of The Mediterranean Diabetes Cookbook .You can order a copy of the new edition directly from the American Diabetes Association by clicking here . Getting Started with Meal Planning When planning a Mediterranean menu, it’s important to consider the season, region, occasion, and personal traditions. According to the Mediterranean-style eating pattern , the largest portion of our daily diet should come from plant-based foods, with vegetables topping the list. Vegetables are at their peak flavor (and often cheaper) when they are in season and locally grown. As you start

Hydration is an important part of staying healthy. More than half of our body weight comes from water—it’s found in all our cells, organs, and tissues, and our bodies can’t work without it. We lose water throughout the day through digestion, sweating, and even breathing. It’s important to replace water that is lost by drinking plenty of fluids, but with so many beverage options available, you might find yourself asking: What can I drink ? The best and easiest way for anyone to stay hydrated is to drink plain water! It is exactly what our bodies need, and doesn’t have any added sugar, calories

We all know eating veggies is good for us—their fiber alone can help you manage your weight and heart health. You’ll find two types of vegetables at the store: starchy vegetables (like peas, potatoes, and corn) and non-starchy vegetables (like broccoli, eggplant, and peppers). While all vegetables offer important nutrients for people with diabetes, you should aim to fill half your plate with non-starchy vegetables for a balanced meal that doesn’t spike your blood glucose (blood sugar). With all this in mind, eating the same veggies in the same way every day can often become boring. Keep

The world may feel chaotic, but you can still bring order to your lunchtime by creating a new set of habits that aligns with your eating goals and helps you manage your diabetes. “People aren’t used to what’s happening right now, and it takes time to adjust. Everyone needs to find something that works for them,” says Toby Amidor, MS, RD, CDN, FAND , award-winning nutrition expert and author of The Create-Your-Plate Diabetes Cookbook , published by the American Diabetes Association. View our complete guide to staying healthy while staying home Here’s Amidor’s best advice for making your work

What is Gluten? Let’s start with the basics on gluten. Gluten is a protein found in wheat, rye, barley and oats*. Foods that contain gluten include pasta, bread, crackers, cookies, cereal, but it is also hidden in some foods like some canned soups, soy sauce, licorice, some chocolates, salad dressings and more. Gluten does not include all starchy foods or carbohydrates. Rice, potatoes, sweet potatoes, corn, and quinoa are naturally gluten-free. Fruits, vegetables, eggs, fish (non-breaded) and fresh meats are also gluten-free. *Oats are naturally gluten-free, but they are often contaminated

Here are three steps to help you zero in on trustworthy sources and think more critically about headline-making health studies: 1. Watch for Red Flags Consider the intentions of your source. Does the source offer products for sale that may influence the information they present? Do the authors have a background in science or nutrition? Is the information being presented in a sensational or “click-bait” manner? If so, it doesn’t necessarily mean the information is wrong, but it should probably be verified. Does it promise a quick fix or make claims that sound too good to be true? It’s enticing