Rita Smith, Registered Dietitian

11/14/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

When you are living with diabetes, it can be a help to make nourishing recipes that are good for blood sugars, and perhaps provide leftovers for the next day’s lunch or dinner. Cook once for two meals!

WHITE CHILI (perfect for the Fall and cooler temperature days)
(Makes 6 servings)

Ingredients:
2 T olive oil
1 cup diced yellow onion
½ cup diced celery
1 jalapeno pepper, seeded and diced
2 cloves garlic, minced
1 tsp ground cumin
½ tsp ground coriander
¼ tsp salt (optional)
2 (15-ounce) cans white cannellini beans, drained and rinsed to remove the salt
1 (14.5-ounce) can no-salt-added diced tomatoes
3 cups no-salt chicken or vegetable broth
½ tsp dried oregano
2 cups shredded cooked chicken, no skin (a great way to use leftover chicken)
¼ cup chopped fresh cilantro
1 large avocado, peeled and diced

Directions:

1. Heat oil over medium heat in a large saucepan. Add onion, celery, and pepper. Saute for 7 minutes, stirring occasionally.
2. Stir in garlic, cumin, coriander and salt. Simmer for 2 minutes. Stir in 1 can of beans. Mash with potato masher. This will thicken the chili.
3. Stir in the remaining can of beans, tomatoes, broth, oregano, and chicken. Bring to a boil. Reduce heat and simmer, covered, for 20 minutes.
4. Before serving, stir in cilantro. Serve topped with diced avocado.
5. Store leftovers in refrigerator.

Notes:

* The low-carbohydrate vegetables (onions, celery, and tomatoes) and high-fiber cannellini beans are slow to turn into blood sugar.
* Other good low-carb additions include: diced yellow bell peppers, finely diced mushrooms, or shredded zucchini.
* The olive oil and avocado provide good-for-your heart fats with no impact on blood sugars.

11/13/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

Having diabetes is a 24/7 proposition, and it sure can be emotionally draining. We may feel sad, angry, and scared with this diagnosis and theneed for constant attention to keep blood sugars in good control. It can be helpful to see a mental health care provider on a regular or periodic basis to sort things out. There is a lot to plan out and think about every day. Ease your day a bit if you can:

* Use a grocery shopping and/or delivery service.
* Ask family members to help with areas that are troublesome to you. For example: food prep tasks, mealtime clean-up, etc.
* Cook extra amounts of main dishes to serve another night or freeze for a later date.
* Order medications for mail delivery.
* Find a walking buddy at work or at home.
* Learn how to cook or find new cooking ideas with FREE virtual cooking classes through the American Diabetes Association at:

Discover diabetes-friendly recipes, meal planning tips, and expert advice at Diabetes Food Hub. Find healthy, delicious recipes tailored for managing diabetes. Visit us today!

11/12/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

Other tips for maintaining good control of blood sugar levels when working:

* Eat meals at regular and consistent times.
* Include time for healthy snacks that are brought from home.
* Stay well-hydrated with water and other non-calorie beverages.
* Take prescribed medications, including insulin, when recommended. Have a proper place for insulin storage at work.
* Keep moving as able throughout the day: stretch often, ask for a standing desk, and move your body every hour.
* Keep emergency items on hand at work to prevent or correct very low blood sugars: glucose tablets and/or sweetened drinks.
* Wear medical alert jewelry.

Shift work and rotating work hours can really throw a wrinkle into diabetes management, Our natural circadian rhythm that seamlessly works with daylight to produce our wake-up-and-be-alert cortisol and nighttime let’s-wind-down-and-go-to-sleep melatonin hormones are disrupted, and this throws off insulin production and usage by the body. It is important to establish some type of routine and schedule to maintain a 1) same-time eating schedule, 2) take medications, and 3) stay active.

11/11/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

Thoughts on managing diabetes when you work:

Nutrition-wise, it can be helpful to bring some or most of your worktime meals and snacks to work vs relying on eating out or vending machines. This lets you plan on a non-starchy foundation to the plate, with one-quarter of the plate lean protein and half the plate non-starchy vegetables. The remaining one-quarter of the plate can be healthful starchy vegetables such as legumes, green peas, corn and potatoes or whole-grains such as whole-wheat bread, whole-grain pasta or brown rice. Meals are best if low in sugar and low in low-nutrient processed foods (chips, cookies etc.), with small amounts of healthy good-for-your-arteries oils (olive, canola, sunflower, etc.). Hydration is also important for blood sugar management and healthy kidneys, so have plenty of water on hand to drink throughout the day.

11/10/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

World Diabetes Day, established in 1991 by the International Diabetes Foundation, is a global awareness campaign that focuses on living with diabetes. This year, on November 14, the emphasis is on the importance of maintaining well-being both at home and at the workplace. Diabetes is a serious chronic disease that needs to be managed well whether at home or at work. People living with diabetes benefit from the care and support of not just their family members but also their work peers and employers. Seven in 10 people with diabetes are of working age. Three of four people living with diabetes have experienced depression, anxiety and other mental health issues because of their diabetes.

Managing diabetes involves daily tasks that need to continue even if you are at work: monitoring blood sugar levels, taking medications at appropriate times, eating well at regular hours, and staying physically active. It is a lot to think about and to plan for every single day. And really active and busy days at home or work can definitely upset the management of diabetes.

Further discussion this week coming up

11/07/2025

Nutrition Notes to Eat Well and Be Well:

There are times such as during cancer treatments when a simple but nourishing meal is needed. Recipes that provide essential protein, have easy-to-chew-and-swallow ingredients, and are satisfying such as the one below might fit the bill!

TUNA and WHITE BEAN SALAD
(Makes 2 large or 4 small servings)

Ingredients:

1 (16-ounce) can any type of white bean (cannellini, navy, etc.) drained and rinsed
2 (5.5-ounce) cans water-packed tuna fish (or any leftover fish
2 T olive oil
2 T lemon juice
1 T mustard of choice
2 T vinegar of choice (apple cider, red wine, balsamic)
1 tsp minced garlic
1 tsp sugar
Black pepper to taste
¼ cup finely chopped fresh basil (optional)

Directions:

1. In a serving bowl, toss together the beans and tuna. Set aside.

2. In small bowl or jar with lid, whisk together or shake the dressing ingredients; olive oil, lemon juice, mustard, garlic, sugar and black pepper until well-blended.

3. Pour dressing over salad and gently stir. Fold in fresh basil before serving.

11/06/2025

Nutritional needs and concerns that may develop with cancer treatment:

FLUIDS.

It is always important to stay well-hydrated but especially if there are side effects during treatment such as fever, vomiting or diarrhea. Have water on hand to sip throughout the day. Enjoy tea, coffee and flavored waters. Watermelon, tomatoes, and of course, soups have plenty of water, too.

TASTE.

If foods taste “off” try different seasonings. You might want tart flavors with lemon, lime and/or different vinegars or sweeter flavors with honey or maple syrup or saltier foods. There are so many different herbs and spices that can be added to dishes to enhance the flavor for your altered taste buds.

The temperature of food can also impact the flavor and smell of food, so cold might be preferred over hot foods.

FRESH AIR.

When cancer treatments negatively impact energy, appetite, and food tolerance, fresh air and a walk, if physically able, can help to bring back an interest in and energy for eating.

There is additional health information regarding nutrition and cancer treatments at

Dedicated to helping people who face cancer. Learn about cancer research, patient services, early detection, treatment and education at cancer.org.

11/05/2025

Nutritional needs and concerns that may develop with cancer treatment:

APPETITE:

Often appetite is better earlier in the day when the body is more rested, so a hearty breakfast, good-sized lunch, and light supper might be the way to go. Also, if there is difficulty eating because of the strong smells when food is cooking, use your grill to bring the cooking (and odors) outside.

FOOD TEXTURE.

Easy-to-swallow, moist and/or easy-to-digest foods might be needed for many reasons: dry mouth or mouth sores, sore throat, indigestion, and diarrhea and/or constipation. Food options that might be better-tolerated include hot cereal vs high-fiber dry cereal; smoothies vs solid food; soft sandwich fillings (egg or tuna salad) on soft white or sourdough bread; soups and casseroles vs cuts of meat; cooked vegetables vs salads; or canned fruit vs raw fruit; pasta and mashed or baked potatoes.

11/04/2025

Uncertain times are when community really matters.

If you or someone you know needs food assistance, EFN and its community of volunteers, donors, partners, and other local food assistance organizations like and are here.

We are steady. We are ready. We are not going anywhere.

Get EFN info here: https://www.emergencyfoodnetwork.org/in-need

The and of Albemarle are providing timely updates about the emergency nutrition assistance program. Get info here https://www.charlottesville.gov/m/newsflash/Home/Detail/2328 and here https://www.albemarle.org/government/human-services/albemarle-org-federalshutdown.

11/04/2025

Nutritional needs and concerns that may develop with cancer treatment:

PROTEIN.
Because of altered taste and smell during cancer treatment, animal protein is often not appetizing, and yet, protein intake is important for healing from surgery, boosting the immune system during therapies, preventing infections, and maintaining muscle stores. Animal proteins that may be desirable include cheeses and eggs, milk and yogurt, fish, and poultry. Plant-proteins are a great option, and can include dried beans and peas, lentils, soy foods, and nuts and nut butters.

Since appetite might be compromised, it can be beneficial to include small amounts of protein at all meals and snacks when possible. Ideas for simple meals and snacks include: oatmeal made with milk, egg on toast, Greek yogurt and fruit, cheese and crackers, nuts added to salads, peanut butter sandwiches or soups with lentils and/or legumes.

11/03/2025

Nutrition Notes to Eat Well and Be Well: Nutrition During Cancer Treatments

Undergoing chemotherapy or radiation therapy for the treatment of cancer MAY impact a person’s ability to eat well and thus, compromise nutritional status. This is such an important time to be eating nourishing food. Eating well helps with recovery from surgery, tolerance of medications and radiation therapy, and having enough energy, not just for healing but for activities of daily living such as personal care, cooking and going to work. Chemotherapy and radiation therapy can alter the senses of smell and taste; cause dry mouth, swallowing difficulties and indigestion; diminish appetite; and cause vomiting, diarrhea and/or constipation. All of this can reduce food intake, and compromise nutritional status.

If you or a family member will be undergoing any type of treatment for cancer, be sure to check with your cancer care team to schedule an appointment with a Registered Dietitian. Together you can work out a personalized plan for obtaining essential nutrition during this time.