Dietician gives tips for healthy, happy eating

If you're battling diabetes, you know what a challenge a healthy diet can be. But some experts say substituting certain foods can make all the difference.

Dietitian Ashley Koff says some patients facing diabetes try to avoid foods that break down into sugar in the blood stream like bread, pasta, and rice.

But rather than avoid them altogether, a healthy alternative is to choose one good carbohydrate source per meal, like properly portioned oatmeal, pasta, or rice.

"One of the biggest blunders for diabetics and in diabetic education is we say we need to get rid of all the sugar," Koff said.

For example, in a tuna salad sandwich recipe, start with canned tuna of choice. And in lieu of mayo, go with heart healthy hummus to mix with the tuna, along with chopped veggies of your choice. Adding nuts and seeds like pistachios and pumpkin seeds add a lot of taste and texture. And put it all on sprouted grain bread.

One warning on sweets however -- Koff says to watch the sugar substitutes.

"Diabetes is also a disease," she said. "We're talking about the body not working optimally. When we give the body something that's made as like a chemistry lab project, we're not actually helping it work efficiently and effectively."

Koff suggests passing on the artificial sweeteners and concentrate on quality whole foods that have small amounts of nutrients that help balance blood sugar.

"Whole grains," Koff said. "I'll say eat fruit don't drink the fruit juice."

One final tip for the dish -- for natural sweetness Koff recommends a sprinkling of dried tart cherries.

Written and produced by Tim Didion.