Milk & Honey Nutrition

Milk & Honey Nutrition Hi! Milk & Honey Nutrition offers recipes & resources to bring joy back to your kitchen with diabetes
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Milk & Honey Nutrition is here to help you and your whole family develop a positive relationship with food and create happy memories in the kitchen. Our goal is to offer you services that help you develop a healthy attitude about food. We strive to help you learn how to plan, prepare, and provide a well-rounded diet for yourself and your family. We provide services, recommendations, products, and

advice to help you along the way. Browse the rest of our page and visit our website to see what we have to offer or shoot us an email at [email protected] for more information.

09/03/2026

Protein bars are convenient… but sometimes you just want REAL FOOD.

Protein can be especially helpful when you’re trying to manage blood sugars because it helps make meals and snacks more satisfying, and pairing protein with carbohydrate foods can help slow digestion and support a more gradual blood sugar response.

Here are 6 easy high-protein snacks to try:
🥣 Greek yogurt: ~20g protein/cup
🍓 Cottage cheese: ~25g protein/cup
🥚 2 hard-boiled eggs: ~12g protein
🫛 Edamame: ~18g protein/cup
🧀 Turkey + cheese roll-ups: ~25g protein
🐟 Tuna + whole grain crackers: ~20g protein from 3 oz tuna

And remember: your snack doesn’t have to be low-carb to be blood sugar friendly. Pairing a source of carbohydrate with protein, fiber, and/or fat can make for a filling, satisfying snack while supporting blood sugar management.

Comment “link please” and I’ll send you more high protein snack ideas!

https://www.milkandhoneynutrition.com/quick-protein-snacks-with-7-grams-of-protein/

Which one would you pick? 👇

09/01/2026

You don’t need to skip the chips, avoid the queso, or bring an entirely separate “diabetes-friendly” meal to enjoy game day while managing your blood sugar.
Instead, focus on a few simple strategies:

🏈 Don’t skip meals beforehand to “save” your carbs or calories
🍗 Prioritize protein and fiber when building your plate
🥑 Pair higher-carb foods with protein, fat, and/or fiber
🍽️ Make a plate instead of grazing for hours
🥤 Pay attention to what you’re drinking, too
🚶‍♀️ Add some movement when you can
💙 And remember: the goal isn’t perfectly flat blood sugars

As a dietitian living with diabetes, I’m a big believer that blood sugar management should help you enjoy your life…not keep you from participating in it.

I put together 7 tips for better blood sugars on game day, plus a whole list of diabetes-friendly game day recipes… Comment “learn more” and I’ll send you the link! 🏈

And save this one before your next watch party!



https://www.milkandhoneynutrition.com/diabetes-friendly-game-day-food/

08/30/2026

A helpful general target is at least 14 grams of fiber for every 1,000 calories you eat. For many adults, that works out to roughly:
* Women age 50 and younger: 25g/day
* Women over 50: 21g/day
* Men age 50 and younger: 38g/day
* Men over 50: 30g/day

But remember to increase fiber slowly! If you’re currently eating significantly less fiber than your goal, don’t jump from 10–15g/day to 30g+ overnight! Increasing fiber too quickly can lead to gas, bloating, cramping, and other digestive discomfort. Instead, try adding about 3-5g of fiber per day to your usual intake, maintain that amount for about a week, and then increase again. Simple additions… like the cover foods we talked about in this video… can gradually move you toward your goal. And as you increase fiber, make sure you’re also drinking enough fluids to help your digestive system adjust!

Comment “learn more” and I’ll send you more info!

       

https://www.milkandhoneynutrition.com/high-fiber-foods-for-diabetes-to-add-to-your-plate/

08/29/2026

Trader Joe’s finds… but make them high protein 🙌

Protein isn’t just about building muscle. When you pair protein with carbohydrates, it can help slow digestion, support more stable blood sugars, and keep you feeling satisfied longer.

These are some of my favorite higher-protein finds from Trader Joe’s that make it easier to build balanced meals and snacks without overcomplicating things.

Save this for your next TJ’s run! 🛒 And tell me what high-protein Trader Joe’s find would you add to the list?

Comment “links please” and I’ll send you my full list of blood sugar friendly Trader Joe’s Finds!

08/28/2026

You may have heard that eating your food in a certain order can help with blood sugar… but does it actually work? Research suggests that, yes, food order can influence your blood sugar response after a meal. Studies have found that when people eat vegetables and protein first, followed by carbohydrate foods, their post-meal glucose rise may be lower compared to eating the carbohydrate first.

Why? Protein, fat, and fiber can help slow digestion and the rate at which glucose enters your bloodstream. So, when you eat those foods before your carbs, you may essentially be giving your body a little bit of a head start.

But, and this is important, you do not need to dissect every meal and eat each food separately. Think of food order as one more tool in your blood sugar management toolbox. If it works naturally with the meal you’re eating, great! Start with your veggies or protein and then move on to your carbs. But, if you’re eating a sandwich, taco, casserole, or another mixed meal? Just eat your food and enjoy it.

Food order can help, but your overall meal composition, and including fat fiber and protein with your carbs, matters too.

If you’d like to learn more about this topic, comment “learn more” and I’ll send you more info.

https://www.milkandhoneynutrition.com/macros-and-diabetes-how-carbs-protein-and-fats-impact-blood-sugar/

08/27/2026

One of the biggest misconceptions I hear about eating for better blood sugars? That you have to give up rice. 🍚

You don’t! It’s all about choosing the right type of rice, paying attention to portions, and pairing it with protein, fiber, and fat.
That’s why I love Parish Rice It has a lower glycemic index (GI 41) and more protein than traditional white rice, making it a great option when you want to enjoy rice while still being mindful of your blood sugar.

I like to build my plate with:�🍚 Parish Rice�🥩 A source of protein�🥦 Plenty of veggies

The goal isn’t to eliminate carbs… it’s to learn how to enjoy them in a way that supports steadier blood sugars AND makes meals satisfying.

As a dietitian living with diabetes myself, I’m always looking for simple swaps that help us keep the foods we love on the plate. ❤️

Have you tried Parish Rice yet?

08/26/2026

Most people with diabetes can fit any food into a well-balanced diet, including oatmeal. However, even with the high fiber content of oatmeal, adding other foods to oatmeal can increase the nutritional value and better support blood sugars. Usually, most people don’t eat plain oatmeal. Often mix-ins, like nuts and milk, get added to boost the protein and fat content in the oatmeal. These ingredients can be diabetes–friendly and will also result in tastier oatmeal!

Comment “learn more” and I’ll send you more info on how to enjoy oatmeal with diabetes.
https://www.milkandhoneynutrition.com/is-oatmeal-good-for-diabetes/

08/25/2026

How much fiber should you aim for?

A helpful general target is at least 14 grams of fiber for every 1,000 calories you eat. For many adults, that works out to roughly:
* Women age 50 and younger: 25g/day
* Women over 50: 21g/day
* Men age 50 and younger: 38g/day
* Men over 50: 30g/day
*
But remember to increase fiber slowly! If you’re currently eating significantly less fiber than your goal, don’t jump from 10–15g/day to 30g+ overnight! Increasing fiber too quickly can lead to gas, bloating, cramping, and other digestive discomfort. Instead, try adding about 3-5g of fiber per day to your usual intake, maintain that amount for about a week, and then increase again. Simple additions… like the cover foods we talked about in this video… can gradually move you toward your goal. And as you increase fiber, make sure you’re also drinking enough fluids to help your digestive system adjust!

Comment “learn more” and I’ll send you more info!

08/23/2026

Magnesium supplements are everywhere… but do you actually need one if you have diabetes or are trying to manage your blood sugar? 🤔

Magnesium plays an important role in glucose metabolism and insulin signaling, and research has shown an association between low magnesium levels, insulin resistance, and type 2 diabetes.

But that doesn’t mean everyone who needs to pay attention to their blood sugar should automatically take a magnesium supplement.

🥬 A food-first approach is a great place to start. Magnesium-rich foods include:
• Nuts and seeds
• Beans and lentils
• Whole grains
• Leafy green vegetables
• Avocado

And, if you’re concerned you may not be getting enough magnesium, talk with your healthcare provider or dietitian about whether a supplement (or testing your magnesium status) might be appropriate for you.

The bottom line: Magnesium matters for blood sugar, but more isn’t necessarily better.

Comment “link please” and I’ll send you my full blog post on magnesium and blood sugars!

https://www.milkandhoneynutrition.com/magnesium-what-it-does/

I’m a registered dietitian, living with type 1 diabetes and these are just a handful of the pantry staples I always make...
08/22/2026

I’m a registered dietitian, living with type 1 diabetes and these are just a handful of the pantry staples I always make sure to have on hand! Let me know if you want to see more!

Comment “more info” and I’ll send you more of my favorite pantry staples!

1) Almond flour- a must (for me) for blood sugar friendly baking
2) Chickpea pasta- less total carb, but more protein and fiber than traditional pasta
3) Canned veggies- they count as veggies too! And make getting dinner on the table even simpler on busy weeknights
4) Unsweetened almond butter- I use it for everything from baking to yogurt bowls to building balanced snacks
5)TruBars- my go to easy protein + fiber fuel when I need to “grab something because we need to go or someone will be late for school” morning pick me up ☺️
6) Truvia sweet complete- I don’t always use an alternative sweetener when I bake but if I do, this is the one I prefer
7) Lily’s chocolate chips- no sugar added chocolate chips on hand always ☺️ for baking or anytime I want a quick little sweet treat

These are just some of my personal favorite things to keep on hand and my reasoning for doing so… some of these are simply for their blood sugar benefit alone, and some are blood sugar + I just really like them ☺️

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