During the month of November, Hy-Vee registered dietitians want to educate our customers on diabetes, especially about prevention, since it 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 (CDC), 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.

The Dietitian Pick of the Month for November is Dannon Oikos Triple Zero Yogurt. Not only is it packed full of probiotics, but it also has other health benefits, making it a great option for someone trying to prevent diabetes, or someone living with prediabetes. It has zero fat, zero added sugar and zero artificial sweeteners.

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).


n 1/4 cup horseradish mustard

n 1/4 cup finely chopped parsley, divided

n 2 tbsp water

n 1/4 tsp freshly ground pepper

n 2 baby bok choy, trimmed and quartered lengthwise

n 1 tbsp Select extra-virgin olive oil

n 1 to 11/4 pounds tuna, wild salmon, mahi-mahi or cod, skinned if desired, cut into 4 portions


Preheat oven to 475 degrees.

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.

Cut four 20-inch sheets of foil. Arrange two 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.

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.

Sarah Saionz is a dietitian at Hy-Vee. This information is not intended as medical advice. Please consult a medical professional for individual advice.

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