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According to the Centers for Diabetes Control and Prevention, more than 34 million people in the United States have diabetes and 1 in 5 of them do not know they even have it.  Diabetes is a chronic disease that affects how your body turns food into energy.

The carbohydrate foods like bread, cereal, fruit, and milk, 100% are converted into sugar.  You don’t have to eliminate carbohydrates from the diet, but you do need to measure and count the number of portions you consume.  Lots of people do not realize that fresh fruit turns into sugar, however, it does and needs to be counted as a serving of carbohydrates.

A very small percent of meats and fats are converted to sugar.  However, we still shouldn’t eat large quantities of them because they still provide calories that play a role in slowing down weight loss.

For a healthy diabetic diet, we emphasize increasing your fruits and vegetables and watching your portion control.  You can eat a variety of foods, but watch the size of the portions you consume.

The Phelps Memorial Simple Solution classes are designed for people with prediabetes.  The year-long program has classes to educate you on eating right, getting exercise, and handling stress in your life to prevent overeating.  Our next series of classes will begin in January, so be sure to look at our Facebook page for details or contact us to see if you qualify!

Jenny Spaulding, our diabetes educator, and I teach diabetes classes to help people learn more about managing their diabetes.  Medicare generally covers the cost, once you have met your deductible.  Medicare also provides two hours of follow-up training yearly.

For questions concerning our programs, please feel free to contact me at 995-2881 or Jenny at 995-2848.

I’ve included a great recipe for roasted root vegetables - Enjoy!

Karen Bunnell, RD, LMNT

Phelps Memorial Health Center


Roasted Root Vegetables

Yield: 6 servings


  • 6 root vegetables, (choose a variety from potatoes, rutabagas, turnips, parsnips, beets, sweet potatoes, etc.) (medium)
  • 1/4 cup olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper


  1. Wash hands with soap and water. Preheat oven to 425°F. Line a baking sheet with foil.
  2. Scrub vegetables with a clean vegetable brush under running water. Peel vegetables (optional) and cut into 1-inch chunks.
  3. Place vegetables in a self-sealing plastic bag, add the oil and seal. Shake until vegetables are coated evenly with oil. Spread vegetables out evenly onto the baking sheet in a single layer. Sprinkle with salt and pepper.
  4. Roast the vegetables in the oven for about 40 minutes, stirring halfway through cooking, until tender and golden brown. Serve hot or lukewarm.

Nutrition Information:

  • Calories 180
  • Total Fat 9g
  • Saturated Fat 1.5g
  • Cholesterol 0mg
  • Sodium 270mg
  • Total Carbohydrates 23g
  • Fiber 4g
  • Total Sugars 6g, includes 0g Added Sugars
  • Protein 2g
  • Vitamin D 0%
  • Calcium 4%
  • Iron 6%
  • Potassium 10%

Source: University of Nebraska-Lincoln Extension at