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* NUTRITION


but do cut back on it. Limit yourself to no more than a few servings per month. When you do eat it, make sure it’s lean and in small portions, about the size of a deck of cards for a single serving. Skip the bacon, sausage and high-fat meats as much as possible.


Switch to low-fat dairy: Choose skim milk, fat-free yogurt and low-fat cheese over full-fatted products. Red wine with dinner? With your doctor’s ap- proval, feel free to enjoy a glass of red wine with dinner. A 2015 study pub- lished in the Annals of Internal Medicine found that people with type 2 diabetes who followed a Mediterranean diet and drank five ounces of red wine (compared to white wine or mineral water) with their meal improved their lipid profiles by increasing HDL (good) cholesterol. Some also improved their blood glucose control. What’s more, they slept better. Because so much re- search has been done on this type of diet, recipes abound. Even if you don’t switch completely to eating like you’re living along the coast of Italy, Greece, Morocco, Turkey or Israel, why not experi- ment with some regional dishes and flavors? Try an artichoke heart and feta salad, cauliflower soup with paprika, cumin and fresh dill, chickpea pat- ties, or roasted broccoli with lemon-garlic vinai- grette. You may find you like the change.


And if it helps you im- prove your health? You’ll eat better and feel better.


38 takechargemag.com


ISTOCK.COM


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