Diabetic Living Summer 2019

SUMMER 2019 / DI ABETIC LI VING 59

DON’T WAIT TO EAT

A good rule of thumb to

stay safe: eat hot foods

while they’re still hot and

cold foods while they’re

still cold. “The longer

something sits at an

unsafe temperature, the

quicker bacteria in that

food grow,” says Palinski -

Wade. If there’s any ques-

tion about when food

was put out, politely take

a pass.

E AT

WELL

Avoid a Stomach Bug

COOK IT THROUGH Color isn’t always the most re-

liable test for doneness, says Sharon McDonald, M.Ed.,

RD, LDN, a senior extension educator and food safety

specialist at Penn State. Instead, use an instant-read

thermometer whenever you are cooking meat. Other

thermometers require at least one-third of the stem to

be in the food, but an instant-read’s sensing area is at

the tip, making it the best tool to test thinner foods like

hamburgers, adds McDonald. Our pick? The Taylor

Digital Instant Read Pocket Thermometer ($12, taylor

usa.com). Cook burgers to at least 160°F, chicken to

165°F, and steaks to 145°F. Make sure eggs have

yolks and whites that are firm, and check that dairy-

containing dishes are made using pasteurized ingredients

(most store-bought dairy products are pasteurized).

MIND YOUR LEFTOVERS Perishable foods like sal-

ads, cheese, meats, and dips should sit at room tempera-

ture for no longer than two hours (or one hour on days

hotter than 90°F), according to the U.S. Department of

Agriculture. Why? Foods that sit out longer may enter

the “danger zone” of 40 to 140°F, the window in which

bacteria thrive. Throw away any foods that sit out longer

than the safe window: while reheating leftovers to at

least 165°F will kill any bacteria, it wonÕt remove the by-

products the bacteria create that can also make you sick.

Picnics, BBQs, and backyard get-togethers all have one

thing in common: a yummy spread of food. These dietitian-

approved tips can help you enjoy the eats at any party.

DIVIDE YOUR PLATE Make a beeline for the veggies and

fill half of your plate with vegetables like salad or crudités

(there’s always a raw vegetable platter, right?). Fill one quar-

ter with protein like grilled chicken, and the last quarter

with carbs (corn on the cob, the bun for your burger, or

fruit salad), advises Martha McKittrick, RD, a certified dia-

betes educator in New York City.

BRING THE VEGGIES Take the opportunity to bring

a vegetable side dish you like, so you know you’ll have

something healthy that you want to eat. (See page 72 for

some inspiration!)

PLAN AHEAD If you know you’ll want dessert around
the campfire, or a snack while stargazing on the deck—and
your meal plan allows for some flexibility—have a lower-
carb dinner to save some carbs for late-night munching,
LILY / ADOBE IMAGES (GRILL); MARTY BALDWIN says Palinski-Wade.

+ Get diabetes-friendly potluck recipes at EatingWell.com/Potluck