It can feel daunting to be faced with the need to make a major lifestyle change. You enjoy food, and you should. At The Healthy @Reader’s Digest, we like to think nature designed nutrition to taste delicious so it can be a source of pleasure in your day that’s fun to look forward to.

If you’ve been diagnosed with diabetes or pre-diabetes, this diagnosis doesn’t have to take over your whole identity and all the things that bring you joy. There are ways to adapt some of your favorite foods so you can still have them!

For readers of The Healthy @Reader’s Digest and the Reader’s Digest Reverse Diabetes book, registered dietitian Jackie Newgent, RDN, CDNwho wrote the foreword to the latest edition of the Reverse Diabetes booklists interesting meal swaps you can make so that classic dishes can be healthier, while still plenty pleasurable. Newgent sourced the nutrition facts for each of these foods from the U.S. Department of Agriculture (USDA) data.

With some wisdom and dedication, it can be possible to turn your condition around and feel great for good. Get your own copy of the Reverse Diabetes book at https://shop.rd.com/reversediabetes.

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Pair starchy with non-starchy veggies

Instead of:two pounds potatoes

Buy:one pound potatoes plus one pound cauliflower florets

This mashed potato hack keeps your total carbs in check without forgoing flavor. Whip equal parts boiled potatoes together with roasted or boiled cauliflower. The results of this dynamic duo may help you better manage your blood glucose, since they’re carb-friendlier than a huge bowl of mashed potatoes alone: 100 grams (3.5 ounces) of cooked potatoes without skin provides 22 grams of total carbohydrates, versus 13 grams total carbohydrate in the 100 gram (3.5-ounce) combination of cooked potatoes and cauliflower.

Make your pizza game healthier: Shop the 5 Best Cauliflower Pizza Crusts, Recommended by Registered Dietitians

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