Diabetic? Stop asking "What can I eat?"

Living with diabetes doesn't have to mean feeling deprived and restricted when it comes to your favorite foods. Once you understand how to manage a healthy diet, you can relax and enjoy a wide variety of nutritious and enjoyable meals.

That's exactly why registered and licensed dietician Kelly Niblett provides a monthly class called “Diet Therapy for Diabetes.” In this program, Kelly teaches flexible meal options, portion control and strategies for eating out.

According to the National Institutes of Health, diabetes experts suggest meal plans that are flexible and take lifestyle and other health needs into account. Healthy diabetic eating includes limiting sweets; eating often; being careful about when and how many carbohydrates you eat; eating lots of whole-grain foods, fruits and vegetables; eating less fat; and limiting your use of alcohol.

On the last Tuesday of each month at 6 p.m., Kelly opens the doors to the Community Room at Seven Rivers Regional Medical Center, bringing goody bags filled with helpful handouts, samples and diabetes-friendly recipes.

Class participants are encouraged to share their personal preferences, allowing Kelly to focus on food items specific to individual tastes. She also takes time to break down the science behind the food, explaining how carbohydrates, fats and sugars affect glucose control.

And if you just can't wait until the next class to start a healthier diet, try this tasty recipe for a Spanish style omelet the whole family will enjoy. Ingredients: 5 small potatoes, peeled and sliced; vegetable cooking spray; ½ medium onion, minced; 1 small zucchini, sliced; 1½ cups green/red peppers, sliced thin; 5 medium mushrooms, sliced; 3 whole eggs, beaten; 5 egg whites, beaten; Pepper and garlic salt with herbs, to taste; 3 ounces shredded part-skim mozzarella cheese; and 1 tbsp. low-fat parmesan cheese.

Preheat oven to 375 °F. Cook potatoes in boiling water until tender. In a nonstick pan, add vegetable spray and warm at medium heat. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes. Remove omelet from oven, cool for 10 minutes and cut into five pieces.

You can also incorporate “free foods” into your daily snack habits. The Mayo Clinic describes “free foods” as any food or drink that has less than 20 calories and 5 grams or less of carbohydrate per serving. Dill pickles, salsa, carrots, cauliflower, green beans, cucumber and cranberries all count as free foods when eaten in moderation.

Beyond meal planning and healthy eating, it's important for diabetics to maintain a regular schedule of certain activities. Daily care also includes:
  - At least 30 minutes of physical activity.
  - Taking your diabetes medications at the same time every day.
   - Checking your blood sugar and keeping a record of the time you took your blood sugar and the numerical result.
   - Examining your feet for cuts, blisters, swelling, redness or sore toenails.
   - Brushing and flossing your teeth.
   - Not smoking.