November is National Diabetes Month. A frequently asked question is “How can I prevent diabetes?” Luckily, research has been done to help us better understand how we can help prevent this disease. Weight loss, diet changes and physical activity all play a role in preventing or delaying diabetes and the many complications that go along with it, including heart disease, stroke, kidney disease, blindness and other health problems. According to the Centers for Disease Control and Prevention, modest weight loss and regular physical activity can help prevent or delay type 2 diabetes.

It is estimated that 86 million Americans have prediabetes. Prediabetes occurs when blood sugar levels are higher than the normal range but not high enough to be diagnosed with type 2 diabetes. An exact cause for prediabetes has not yet been determined, but excess body fat, especially in the abdomen, and low amounts of physical activity are two key factors. To manage prediabetes, try to reduce your body weight by seven percent. It doesn't seem like a lot of weight, but it is a step in the right direction. Also, try to get at least 30 minutes of exercise five times a week.

Following a balanced diet and eating frequently throughout the day can help with weight loss and blood sugar control. Besides sweets, glucose comes from carbohydrates. It is important to understand that not all carbohydrates are bad! They play an important role in our health by providing us with energy.

Registered dietitians are great resources to help you develop a healthy eating plan, as well as make important lifestyle changes. Start or continue your healthy regimen with this easy Tuna and Bok Choy Packets recipe today.

 

Tuna and bok choy packets

Serves 4 (3 to 4 ounces fish and 2 pieces of bok choy).

 

All you need:

1/4 cup horseradish mustard

1/4 cup finely chopped parsley, divided

2 tablespoons water

1/4 teaspoon freshly ground pepper

2 baby bok choy, trimmed and quartered lengthwise

1 tablespoon extra-virgin olive oil

1 to 1 1/4 pounds tuna, wild salmon, mahi-mahi or cod, skinned if desired, cut into 4 portions

All you do:

1. Preheat oven to 475 degrees.

2. Combine mustard, 3 tablespoons parsley, water and pepper in a small bowl. Toss bok choy, oil and 2 tablespoons of the mustard sauce in a large bowl.

3. Cut four 20-inch sheets of foil. Arrange 2 bok choy quarters in the center of each piece, top with a portion of fish and 1 tablespoon of the remaining sauce. Bring the short ends of foil together, fold over and pinch to seal. Pinch the side seams together to seal the packets and place on a large baking sheet.

4. Bake the packets until the fish is opaque in the center, about 15 minutes (depending on thickness). When opening a packet to check for doneness, be careful of the steam. Serve, sprinkled with the remaining 1 tablespoon parsley.

Nutrition Facts per serving: 201 calories, 7g fat, 1g saturated fat, 46mg cholesterol, 258mg sodium, 5g carbohydrates, 2g fiber, 2g sugars, 30g protein. Daily values: 114% vitamin A, 63% vitamin C, 18% iron.

Source: EatingWell, Inc.

Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. Email her at tshaffer@hy-vee.com.