Pears are packed with essential nutrients like dietary fiber, vitamin C, and potassium. Fiber supports heart health by helping lower cholesterol levels, while vitamin C strengthens the immune system and aids in collagen production for healthy skin. Potassium helps regulate blood pressure and supports muscle function, making pears a nutritious choice for overall wellness.

With about 6 grams of fiber in a medium pear, this fruit is a superstar for digestive health. Fiber promotes regular bowel movements and feeds beneficial gut bacteria, contributing to a balanced microbiome.

Pears shine in unexpected ways in the kitchen. Grilling pears caramelizes their natural sugars, making them a delightful addition to salads or a savory cheese platter. They can also be poached in spiced wine for an elegant dessert or blended into creamy soups to add a subtle sweetness and depth of flavor.

Ripe pears are nature’s candy, offering a naturally sweet alternative to processed sugars. Use pureed pears in baked goods like muffins or pancakes, or stir them into oatmeal for a healthy, sugar-free flavor boost. They also make a perfect base for sauces or glazes for roasted meats or vegetables.

Pears are rich in antioxidants, such as vitamin C and copper, which help fight oxidative stress caused by free radicals. These antioxidants promote skin elasticity and reduce the signs of aging. Adding pears to your diet can enhance your skin’s glow and overall health from the inside out.

Yes, bitter melon is bitter as the name suggests, unless you take it in the supplement form. The green vegetable resembles a cucumber with a bumpy texture. Bitter melon contains mcIRBP-19 which is an amino acid peptide that mimics insulin and improves blood glucose. Research has shown that bitter melon can improve insulin sensitivity, promote glucose uptake, and delay glucose absorption all of which can be helpful for persons with diabetes.

The vegetable can be found in Asian grocery stores and can be consumed in various ways, including as a juice, in curries, or stir-fried. For those who prefer supplements, bitter melon is available in capsule and powder forms.

Fenugreek is a herb commonly used in Indian cuisine and traditional medicine. It can support blood sugar management. Fenugreek contains compounds like 4-hydroxyisoleucine and saponin, which can enhance insulin secretion and decrease inflammation in the body. Research has shown that fenugreek can lower fasting blood glucose and HbA1c levels, markers that reflect long-term blood sugar control.

Fenugreek seeds can be consumed in a variety of ways—either soaked overnight and added to smoothies, or used as a spice in curries and stews. Fenugreek is also available in supplement form.

A common spice that many of us love, may also help lower our blood sugar. Active compounds in cinnamon, such as cinnamaldehyde and polyphenols, have demonstrated anti-inflammatory and antioxidant properties that may benefit people with diabetes. Research suggests that the spice can help enhance insulin sensitivity, lower cholesterol and may even reduce the incidence of diabetes-related complications.

Cinnamon can easily be incorporated into your diet by adding it to oatmeal, smoothies, baked goods, or savory dishes. It is also available in capsule and powder forms.

As the talk on gut health becomes increasingly popular, more people are realizing the importance of probiotics. In people with diabetes, an imbalance in the gut microbiome may contribute to inflammation, insulin resistance, and poor blood sugar control. Research has shown that probiotics can help to improve insulin sensitivity and inflammation. In addition, a healthy digestive system supports better nutrient absorption and overall well-being.

Probiotics can be found in fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso. These foods are rich in beneficial bacteria that promote gut health. Alternatively, you can take probiotic supplements.

Check weekly flyers, apps, or websites for discounts and promotions before heading to the store. Look for deals on staple items like rice, pasta, beans, and frozen vegetables. By planning meals around these items, you can create cost-effective dishes without feeling restricted.

Many generic foods, such as canned vegetables, rice, and pasta, have the same nutritional value as their more expensive counterparts. Don’t be afraid to compare labels and give generics a try—you might be surprised by the quality.

To avoid this, make a detailed shopping list before you go to the store, and stick to it. Shopping with a list helps you avoid distractions and focus on purchasing only the essentials. Don’t shop when you’re hungry, as it can lead to impulse purchases, especially of high-cost snack foods.

Be mindful of portion sizes and use leftovers creatively. They can be used in casseroles, soups, for snacks, and in lunch boxes. You can also freeze leftovers for another meal to avoid spoilage. If there is food waste in your household, ask yourself why. Are you buying food in the right quantities? Is food refused or left on the plate? Are servings too large? Is the food tasty?

With all the candies right before your eyes, it can be easy to binge them all in one sitting. Instead, establish a reasonable amount of candy each child (or adult) can have. This helps prevent overindulgence and teaches moderation. In addition, slowly eating and savoring each piece of candy can help reduce the temptation to eat large amounts mindlessly.

Include physical activity into your celebrations. Instead of driving between neighborhoods, encourage a long walk with the family while trick-or-treating. Plan outdoor activities with friends and family that encourage movement and promote a healthy lifestyle. Physical activity not only helps maintain weight but also improves mood and overall well-being.

Healthy eating doesn’t have to mean missing out on fun treats. In fact, this is a great time to introduce colorful, nutrient-packed foods in festive ways. Swap out traditional candy with fun, nutritious alternatives. Create spooky characters using fruits and vegetables. Use apple slices as “monster mouths” with nut butter and seeds for teeth or make mini “pumpkins” with clementines and a piece of celery for a stem.

In this sweet-tooth season, select nutrient-dense meals that are rich in vitamins, minerals, and essential nutrients. Include foods that are high in fiber and protein, as these nutrients promote a feeling of fullness and reduce cravings for unhealthy snacks. By maintaining a balanced and nutritious diet, you can lessen the impact of occasional indulgences during the Halloween season.

The first step in food safety hygiene is washing hands regularly. Hands should be washed for at least 20 seconds with soap and warm or cold water before, during, and after preparing food and before eating. In addition, utensils, cutting boards, and countertops should also be washed with hot, soapy water after preparing each food item.

Raw meat, chicken and other poultry, seafood, and eggs can spread germs to ready-to-eat food so it is important to keep them separate. These items should be stored in sealed containers or wrapped securely so the juices don’t leak onto other foods. Another tip is to use one cutting board or plate for raw meat, poultry, and seafood and a separate cutting board or plate for produce, bread, and other foods that won’t be cooked.

Food is safely cooked when the internal temperature gets high enough to kill germs that can cause illness. The only way to truly tell if food is safely cooked is to use a food thermometer. When taking the temperature place the food thermometer in the thickest part of the food, making sure not to touch bone, fat, or gristle.

Bacteria can multiply rapidly if left at room temperature or in the “Danger Zone” between 40°F and 140°F. Never leave perishable food out for more than 2 hours (or 1 hour if exposed to temperatures above 90°F). Refrigerator temperatures should be at 40°F or below and freezer temperatures at 0°F or below. Package warm or hot food into several clean, shallow containers and then refrigerate. Lastly, thaw frozen food safely in the refrigerator, in cold water, or in the microwave. Never thaw food on the counter because bacteria multiply quickly in the parts of the food that reach room temperature.