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The First Mile Care Diabetes Prevention Program (DPP) teaches participants to eat healthy, well-balanced meals in order to prevent long term complications associated with health problems including — but not limited to — prediabetes and hypertension. 

While well-balanced meals take into account the portioning of fruit, vegetables, protein, and starches/grains, superfoods have become a popular topic in the last decade. How do superfoods fit into the DPP?

A superfood — also known as a power food, or even as a superfruit — is a nutrient-dense food beneficial for health and well-being. The Merriam-Webster dictionary definition is “a food that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.”

Typically, a food is considered a superfood when it can offer maximum health benefits for minimal calories. Its benefits should go beyond what its nutritional value is, such as being linked to disease prevention. You will often see superfoods high in vitamins, minerals, antioxidants, fiber, healthy fats, phytochemicals and/or flavonoids — without high fat and sugar content. Berries are considered a superfood because they are packed with antioxidants which help fight disease and defend our cells. 

For example, the current superfood du jour is quinoa, a nutrient-dense seed that has twice as much protein as brown rice. It is a “complete” protein, which means it offers all nine essential amino acids, the building blocks of protein. Quinoa is naturally gluten-free. It is low on the glycemic index, meaning it won’t spike blood sugar. It is high in manganese, copper, phosphorus, and magnesium which together provide support for your bones, collagen, blood sugar control, and sustained energy. It is also high in fiber, folate, and zinc, providing support for the digestive system as well as the brain and immune system. Moreover, quinoa has phytonutrients, providing antioxidant and anti-inflammatory benefits.

By contrast, brown rice is not a complete protein like quinoa, and it is also lower in other minerals. While it is high in manganese and fiber, it has only half as much protein as quinoa. However, brown rice is a good source of selenium which is important for thyroid and immune health. So while quinoa is considered a superfood, brown rice also contributes to a healthy diet. Variety is key to receiving a full spectrum of nutrients.

Confused that there is no established minimum amount of nutrients or antioxidants in a superfood? That’s OK. Superfoods should be incorporated into a balanced menu when possible, but you don’t need to be hyper-focused on them. If you are “eating the rainbow” and choosing healthy food across all food groups, you are likely eating a healthy diet already. 

Surprisingly, there are not yet official criteria or benchmarks for what constitutes a superfood in the U.S. Unlike claims such as “organic” and “healthy,” the term “superfood” is not regulated by the U.S. Food and Drug Administration (FDA) or U.S. Department of Agriculture (USDA). That means it’s basically defined by consumer food trends driven by smart company marketing. It can be what the companies and manufacturers want it to be. In fact, according to the University of California Davis, the term was first used in 1918 in the United Fruit Company’s strategy to increase banana consumption.

Therefore, when in the grocery store, you’d be wise to remember that the superfood label can be an exercise in corporate branding that often provides an excuse for a higher price — rather like the equally unregulated term “natural.” For that reason, you won’t see superfood on food labels in the European Union without a specific, authorized, associated health benefit.

Here are a few examples of popular foods that could be considered superfoods — they have passionate advocates as well as critics.

• Fruits: apples, açaí berries, avocado, bananas, blueberries, goji berries, pomegranate (including seeds), tomatoes , watermelon
• Vegetables: broccoli, Brussels sprouts, kale, seaweed, spinach, sweet potatoes
• Legumes: chickpeas, lentils, soybeans (including tofu and tempeh)
• Grains, Seeds & Nuts: buckwheat noodles, oats, quinoa, chia seeds, flax seeds, pistachios, walnuts
• Herbs: garlic; ginger; green tea; tarragon
• Animal Protein: eggs, yogurt, halibut, salmon

Though superfoods have a lot to offer and can help you reach optimal nutrition, it isn’t necessary to obsess over them. The key to achieving a healthy diet is variety and moderation, which is why First Mile Care coaches advocate well-balanced meals such as outlined in the USDA MyPlate dietary guide.

To learn more about how you can benefit from the First Mile Care Diabetes Prevention Program, take the prediabetes risk test and get started today!

Most people will find themselves occasionally pulling into a restaurant drive-through lane on the way home from work, or perhaps when on a road trip. The hustle and bustle of everyday life tempts us to rely on convenience. In a 2013–2016 survey, more than one-third of U.S. adults said they consumed fast food on a given day.

Recognizing this fact of life, First Mile Care Diabetes Prevention Program (DPP) coaches guide participants on how to maintain healthy eating habits when fixing a healthy meal at home isn’t possible or requires too much time. “Healthy fast food” may sound like a contradiction in terms, but that’s not the case. Even in fast-food restaurants, it’s possible to find healthier items on the menu.

Everyone has their favorite indulgences. The goal of First Mile Care is to help participants make lifestyle changes that stick for the long term, without having to deny yourself the things you love. Learning to make healthier swaps when eating out can give your body the nutrients it needs, while avoiding the things that could sidetrack your progress toward prediabetes intervention.

Have you ever sat near someone on an airplane who brought aboard McDonald’s French fries? It’s hard not to begin fantasizing about their golden crispy deliciousness, despite being aware of their levels of fat, salt, sugar, and additives. 

The smell and appearance of fast food can influence you to order something you wouldn’t otherwise have considered eating. The reason for this is what we think of as “junk food” is highly processed and designed to be addictive —as well as ultra-pleasing to your taste buds and olfactory system. It lights up the pleasure centers of your brain to keep you coming back for more. This makes craving processed foods a very real thing.

The way to combat temptation is to take a few minutes to review the menu before you enter the restaurant, decide what to order, and follow through. Many restaurants list the calories, saturated fat, trans fat, sodium, carbohydrates, and other nutrients in their offerings. If you can’t find it, ask an employee for a copy of the nutritional information. If the description reads like a chemistry project, move on to something — or somewhere — else.

Here are some other tips to keep in mind when you dine in a fast-food restaurant.

1. Choose wisely. Many fast-food restaurants now offer vegetables, soups, and salads —  but avoid adding crackers, croutons, bread, grated cheese, bacon bits, and creamy dressings.  If you load toppings, it may defeat the purpose of making the “healthier choice” in the first place. Choose plain vegetables (grilled or steamed, no butter), a baked potato instead of fried, and fruit for dessert. Make sure that toppings are on the side so you can control what, and how much, is included. 
2. Rethink liquids. Sweet drinks (including tea and natural drinks like lemonade) and milkshakes are calorie bombs that make it easy to swallow hundreds of calories without realizing it. Skip the sugary sodas and opt for plain water, sparkling water, infused water, unsweetened tea, or water with lemon juice.
3. Don’t upsize your meal. Choose the smaller size when ordering a combo meal. Paying a few cents more to get a much larger portion may seem like a great deal, but it will add a lot of fat, calories, and sodium. And, probably, you will eat more than your hunger requires. Usually when people are served more food, they eat more, instead of eating mindfully and listening to their body’s hunger signals.
4. Leave some food on the plate. You don’t have to finish everything on your plate. When you feel satisfied —  but not necessarily full — you can stop eating. You might be able to get a to-go container, although fast food does not always age well.

There are many options when it comes to eating at a fast-food restaurant. Here’s what to look for and what to pass up at each of the most common types of establishments.

Hamburger restaurants

Best Options: plain single grilled burger (if possible without a bun, with a lettuce wrap, no ketchup/mayonnaise), grilled chicken, veggie burger, salads (lettuce, tomato, cucumber, no cheese), extra lettuce, tomatoes and onions, baked potatoes, mustard, pickles

Limit/Avoid: extra cheese, mayonnaise, ketchup, special sauces, French fries, breaded or fried meat or fish, bacon, heavy dressings, chicken nuggets and strips, onion rings, chili, milkshakes 

Fried chicken restaurants

Best Options: skinless unbreaded grilled chicken breast, salad (tomato, lettuce, cucumber), baked potato

Limit/Avoid: fried chicken, extra crispy teriyaki wings or fried chicken chunks, chicken and biscuits, Caesar salad, coleslaw, French fries, onion rings, mashed potatoes with gravy, extra sauces, ketchup

Sandwich restaurants

Best Options: lean regular or junior sized meats (such as roast beef, chicken breast, lean ham), whole grain breads, vegetables, mustard, vinegar, olive oil

Limit/Avoid: fatty meats, tuna salad, bacon, meatballs, cheese, mayonnaise, special dressings (eg. buffalo), white bread, croissants, crackers, chips, cookies

Mexican restaurants

Best Options: lean grilled meats (fajitas), fish or shrimp, vegetable burritos, vegetables, beans, corn tortilla, guacamole, salsa, pico de gallo

Limit/Avoid: crispy toppings or wraps, street corn, refried beans, sour cream, extra cheese, chips and queso

Italian restaurants

Best Options: thin crust pizza with less cheese and more vegetables, antipasti with vegetables, pasta (whole wheat if possible) with tomato sauce and vegetables, grilled lean meats, tomato-based soup, balsamic vinegar/olive oil as dressing

Limit/Avoid: thick or buttery crust pizza, meat lover’s pizza, stuffed-crust pizza, extra cheese, garlic bread, meaty antipasti, meat lasagna, caprese salad, mozzarella sticks, cream or butter-based sauces (eg. alfredo), tiramisu

Asian restaurants

Best Options: lean meat, vegetables (broiled, steamed or sautéed), edamame, cucumber salad, low-sodium soy sauce

Limit/Avoid: anything fried or crispy, tempura, fried rice, peanut sauce, sweet and sour sauce, regular soy sauce, fortune cookies, sugary drinks

Fast food is convenient, inexpensive, and tasty, but it is also packed with fats, sodium, dyes, preservatives, and sugar — all things that could raise your risk of obesity, diabetes, high blood pressure, heart disease, and stroke.

However, you don’t need to cut fast food completely out of your life. Learning to enjoy things in moderation through healthy swaps is key to lifestyle change and maintaining a healthy life balance.

To learn more about how you can benefit from the First Mile Care Diabetes Prevention Program, take the prediabetes risk test and get started today!

Learning to make more nutritious choices in the foods and drinks you consume is key to adopting a healthy lifestyle. As part of the Diabetes Prevention Program (DPP) curriculum, First Mile Care coaches teach participants how to track their intake and become more aware of portion size and the high calorie and highly processed foods to limit. The goal is to increase awareness of how eating smaller portions of higher quality foods as part of a balanced diet can satisfy hunger and improve wellness.

When navigating the grocery store, examine packaging carefully before you decide on a purchase. Generally, the statements on the front of a package are marketing claims, while the back or side has factual information. By checking the nutrition facts label, you can make more informed choices. If you’re trying to lose weight, you’ll be mindful of how many calories you eat, and how many are from sugar and fat. If you have high blood pressure, you’ll look at salt content. It may take a bit longer to do your shopping, but when you pull an item from the cupboard at home, you’ll know it was the best option available.

First Mile Care participant Jeannie Lawson was shocked at the high calorie and fat content listed on labels. “It has made me very conscious of what I put in my mouth and has changed how I do my grocery shopping. Now when I am in the store, I use a smartphone app called Lose It!, which reads the barcode and tells me the label information. It helps me with tracking what I consume and deciding if I really want to buy that food item with high calorie or carbohydrate or salt count.”

For anyone seeking to monitor their calorie intake or consumption of different proteins and vitamins, the serving sizes listed on nutrition labels can guide you in the right direction. All the nutrient amounts on the label are based on the serving size. The serving size reflects a standard quantity chosen for measurement and is not a specific recommendation of how much you should consume of the item.

It’s easy to misread and misinterpret nutritional labels, and they are not infallibly exact. As per the FDA guidelines, “FDA’s continuing policy since the 1970s assigns the manufacturer the responsibility for assuring the validity of a product label’s stated nutrient values.” What’s more, the average size of some food items, especially produce, is larger today than when the standard serving measurements were developed years ago. Bananas, for example, come from mini to giant sized, and chicken breasts are larger than they used to be.

What can be confusing is that while a serving is what is stated on the package, it may not be the amount that you would normally eat of a particular item — what’s called a portion. Therefore, it’s critical to look at the number of servings in the package. It’s OK to eat more than a serving, as long as you are aware that you are also consuming multiples of calories and nutrients, too.

For example, according to the packaging on a Top Ramen brick of noodles, a serving is just half the brick, even though most people will consume the entire brick as their portion. The label on a can of soup or chili or clam chowder, or a packaged Indian dinner, or boxed pasta, may also say it’s multiple servings, even though the actual quantity that will satisfy you is the entire package.

If you eat two servings, you need to double all the quantities in the nutrition facts. So if a serving has 150 calories but you ate two servings, you actually ate 300 calories. For example, the nutrition label on a package of rice says that a serving is half a cup, but most people would consume more than that amount in a single sitting. If your portion is one cup of rice, that is two of your recommended servings of grains for the day.

Another food item whose serving size is easily misunderstood is breakfast cereal. Most people just eyeball the amount of corn flakes or granola poured into a bowl. If you read the serving size listed on the label, you may find you’re eating double or even triple the serving — as well as the sugar and calories.

The confusion doesn’t end with food. Some beverages, like Gatorade and some brands of kombucha, contain more than one serving in a single small can or bottle.

Calories provide a measure of how much energy you get from a serving of a food item, and the number of servings you eat determines the number of calories you consume. Balancing the number of calories you eat and drink with the number of calories your body burns through daily activity is a stepping stone to achieving a healthy body weight. Your estimated calorie needs may be higher or lower and vary depending on your age, sex, height, weight, and physical activity level.

As First Mile Care participant Al Cisneros explains, “I never used to look at food labels or packaging. When my wife asked me to pick up bread and butter at the grocery store, I grabbed the first thing I saw. I never considered basing my choices on sodium and fat and carbohydrate levels. My First Mile Care DPP coach, Sandra Huskey, encouraged us to read labels carefully, track calories in our food journals or apps, and make wise decisions based on whether an item is really worth how long it will take to burn off the calories.” 

Labels also show how much a nutrient in a single serving contributes to the percentage of Daily Value (%DV) reference amount of nutrients to consume (or not to exceed) in a recommended daily diet. You can use the %DV figure to gauge how a food’s nutrients stack up and which nutrients to consume more, and which to consume less.

Nutrition labels sometimes seem written in a foreign language. The rule of thumb for labels on healthier food items is five ingredients or less, if possible. You want to see words that you recognize as ingredients instead of the names of dyes, fillers, preservatives, and chemicals. Whole foods like produce, legumes, lean meat, eggs, whole grains, nuts, and seeds generally have fewer ingredients so there’s less uncertainty about what you’re putting in your mouth.

Some nutrients are better in smaller amounts. Many ultra-processed packaged foods include added fat, sugar, salt, and preservatives. Eating too much fat, especially saturated fat or trans fat, cholesterol, added sugars, or sodium can raise your risk of health problems such as heart disease and high blood pressure. On the flip side, there are nutrients such as fiber, vitamins, and minerals that can improve your health and lower your risk of certain health problems. Most Americans don’t get enough dietary fiber, vitamin A, vitamin C, calcium, or iron.

Nutrition labels caused First Mile Care participant Jeff Millhouse to re-evaluate the multi-day juice cleanses he used to do on a regular basis to help maintain his weight. “When I looked at the labels on several of the juices, I was surprised at the added sugar. This occurred with both the juice cleanse bundles and a healthy juice I bought at a local vegetarian restaurant. I’ve also changed the type of yogurt I buy, and look more closely at the sugars in cereals and packaged products.”

The First Mile Care Diabetes Prevention Program is centered on developing sustainable healthy changes to diet and fitness, without giving up the foods you enjoy. 

Nutrition labels pack a lot of useful information into a tiny box. They can guide you to become a smarter grocery shopper (and eater). As First Mile Care participant Katherine Dowling advises, “Whoever is doing the grocery shopping should be studying that, especially if you’re buying something that is pre-made. It’s a way to keep yourself on the straight and narrow.”

To learn more about how you can benefit from the First Mile Care Diabetes Prevention Program, take the prediabetes risk test and get started today!