Heart-healthy eating tips on Oct. 22 at the Rodd Grand hotel

Special guest speaker Mary Sue Waisman will be discussing her philosophy about nutrition and healthy eating.

Waisman, a professional cook with 25 years experience in clinical nutrition, food service management, and private consulting, will provide tips on how small changes in shopping, cooking and eating can give big results for your health.

One of the most common downfalls in eating healthy is slipping back into old habits, says Waisman. “To prevent this from happening, take baby steps -- make one small change at a time and make it your new habit. For example, if you usually drink whole milk, today, try two percent milk - by next week, it could become your new good habit then, try one percent -- before you know it, you'll be enjoying skim milk as your new good habit,” she said.

One of the most important nutrition recommendations for diabetics is to get in touch with portion sizes of foods. “For example, a serving size of grains and starches is about the size of your fist; a serving size of meats and alternatives is only about the size of the palm of your hand and the thickness of your little finger; a portion size of fat is about the size of tip of your thumb,” said Waisman.

Another piece of advice is to step away from foods that are high in sugar like regular pop, desserts, candies, jams and honey. “Opt for lower fat milk and alternatives like skim or one per cent milk. Enjoy lean meats, fish and poultry and other meat alternatives like lentils, dried beans and peas. Include higher fiber foods like whole grain breads and cereals, dried beans, peas and lentils and vegetables and whole fruits,” she said.

Lastly, get help from the experts, she advised. Seek nutrition advice for your diabetes management from a registered dietitian or professional dietitian. The Canadian Diabetes Association offers tremendous help and support for people living with diabetes.

For those not able to see Mary Sue’s session live, she co-authored Simply Great Food by Dietitians of Canada as well as her self-published cookbook Flavour First – Delicious Food to Bring the Family back to the Table.