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Susan McQuillan, MS, RDN, CDN

Registered Dietitian
New York City, NY

About Susan McQuillan, MS, RDN, CDN

Susan McQuillan, MS, RDN, CDN, has contributed diet, nutrition, lifestyle, and general health articles to web sites such as QualityHealth.com, PsychologyToday.com blogs, CalorieLab.com and to magazines such as Parent & Child, A&P Supermarket’s Easy Solutions, Natural Health, Sante for Restaurant Professionals, ADDitude, Woman’s Day, Prevention, Family Circle, Cooking Light, Fitness, McCalls, Women’s Sports & Fitness, Fit Pregnancy, Living Fit, BabyTalk, Shape Cooks and Country Cooking magazines. Her original recipes and special-diet meal plans can be found in books published by Reader’s Digest, Weight Watchers and Rodale Press. Her latest book is a family cookbook from Sesame Street titled "Let's Cook!"

Articles Written by Susan McQuillan, MS, RDN, CDN

Weight Loss: 12 Expert Tips to Make It A Happy Experience

Has anyone ever said “I have to lose weight” with a smile on their face? Probably not, but it's actually possible to develop new eating and exercise habits that feel good and help make weight loss a more pleasant, upbeat experience.
Has anyone ever said “I have to lose weight” with a smile on their face? Probably not, but it actually is possible to develop new eating and exercise habits that feel good and help make weight loss a more pleasant, upbeat experience.

17 Mocktails: Drinks That Won't Send Your Blood Sugar Soaring

Hold the alcohol! Love a good cocktail but hate what it does to your blood sugar? These party “mocktails” made with alcohol-free beer, wine, or champagne, and homemade mixers with far fewer carbs.
Love a good cocktail but hate what it does to your blood sugar? Try these "mocktails" developed by a registered dietitian.

6 Diabetes-Friendly Food and Nutrition Trends for 2019

Some good news for the new year: delicious, nutritious foods in fun, new flavors will be even easier to enjoy in 2019 as the trend goes mainstream!
A diabetes nutrition expert reveals diabetes-friendly—and delicious—food and nutrition trends to watch out for in 2019.

Kombucha: Is It a Healthy Drink for People with Diabetes?

Kombucha is a fermented tea drink that contains gut-friendly bacteria or probiotics that may aid in digestion and boost the immune system. Kombucha hasn't been extensively studied in humans but lab tests indicate that it may have a positive impact on blood sugar.

High-Protein Vegetarian Meals: 6 Diabetes-Friendly Options

A plant-based diet can be a smart choice for people with diabetes. These options are loaded with protein, contain healthy fats and nutritious carbohydrates. Try one for breakfast, lunch or dinner today!
Six single-serving vegetarian recipe ideas that are good for diabetes and loaded with protein, too.

The Low-Down on Trendy Weight Loss Diets: Can Anything Good Come from Them?

A diabetes nutrition expert looks at 4 fad diets and explains how to adapt them to jump start weight loss and improve blood sugar levels but proceed with caution. There's a lot wrong with today's popular eating plans.
Learn more about fad diets. A registered dietitian looks at 4 trendy weight-loss plans and explains the good, the bad and the unhealthy.

Prediabetes: Why Being a Healthy Weight Doesn't Protect You

If you are what health experts call “metabolically unhealthy,” being on the thin side and maintaining a healthy weight won’t necessarily protect you from developing diabetes and related health conditions.
If you are what health experts call “metabolically unhealthy,” being on the thin side and maintaining a healthy weight won’t necessarily protect you from developing diabetes and related health conditions.

Prediabetes Diet: The Ultimate Plan to Avoid Diabetes

Want to avoid diabetes? Here's an easy-to-follow healthy eating plan that can help without making you feel deprived.
A registered dietitian tells you how to eat to prevent a prediabetes diagnosis from turning into full-blown type 2 diabetes.

Loving Legumes: 12 Delicious Ways to Add Beans to Your Diet

To celebrate the many health benefits of legumes, also known as pulses, and to promote the variety of reasons and ways they are eaten around the world, the UN General Assembly declared 2016 “The Year of the Pulses.” Join the party before the year is over! Afterall, beans, beans they’re good for your heart—and your blood sugar!
Twelve easy and nutritious ways to add more beans to your diet. A nutrition expert explains why blood sugar benefits from eating beans.

Coq10 and Diabetes: Can This Pricey Supplement Help Lower Blood Sugar?

Coenzyme Q10 (aka CoQ, coq10, and ubiquinone) is found throughout the body and is touted for its ability to lower blood sugar and fight off diabetes. But are costly supplements worth the money? Here's what you need to know.
Coenzyme Q10 (aka CoQ10, coq10, and ubiquinone) is found throughout the body and is being marketed for its ability to lower blood sugar and fight off diabetes. But are costly supplements worth the money? Here's what you need to know.

8 Super Healthy Bowl Food Recipes: Good for You and Your Blood Sugar

From noodle bowls to burrito bowls, these tasty meals are easy to make, good for using up all kinds of leftovers in fresh, new ways and—best of all—they’ll help keep your blood sugar steady.
The bowl food trend in healthy eating is also diabetes-friendly. Here are 8 delicious, nutritious recipes to help keep your blood sugar steady.

Diabetes and Caregiver Burnout: 7 Tips to Help You Cope

The golden rule when caring for someone with a chronic condition is to give yourself oxygen first. The best way to guard against the stress of caregiving is to find a way to practice self-care.
Learn what you can do to care for yourself so you're better able to care for your loved ones.

6 Delicious Diabetes-Friendly Smoothies

Not all smoothies are created equal, but these fit the bill when it comes to good nutritional balance. Check out these easy recipes and whip up some colorful nutrition you can drink today! Oh, and they won't cause your blood sugar to spike either.

How to Get Better Blood Sugar Readings: 7 Tips

When you monitor your blood sugar at home, many factors play into the accuracy and usefulness of your readings. Follow these 7 tips for better glucose monitoring.
When you monitor your blood sugar at home, many factors play into the accuracy and usefulness of your readings. Follow these 7 tips for better glucose monitoring.

Tart Cherry: Can the Latest Super Juice Improve Your Blood Sugar?

Drinking tart cherry juice has been linked to some significant health benefits including helping your body lower blood sugar more effectively after a meal.
Studies have revealed at least eight major health benefits to be gained from drinking tart cherry juice, and some are directly related to diabetes.

6 Ways to Make Your Diet More Mediterranean

Any international cuisine can be as healthful as the Mediterranean cuisine if you include these staple ingredients in your diet.
We've all read about the health benefits of the Mediterranean diet. Here are 6 ways to incorporate more Mediterranean staple foods (nuts, legumes, olive oil, etc.) into you day without going to Greece.

Soda and Diabetes: Why You Need to Kick the Habit

It's important to be aware of your beverage choices since the average 12-ounce can of cola contains 155 calories and 37 g, or about 3 tablespoons, of sugar. Over time that plays a role in how well you manage your diabetes as well as your overall health.
Research suggests a connection between the rise in soda consumption and the obesity epidemic. Here's what you need to know to kick an unhealthy soda habit.

4 Ways to Enjoy Party Food When You Have Diabetes, Plus Blood-Sugar Friendly Food Ideas

There’s no reason to avoid the food and festivities that mark this celebratory season.

How to Enjoy Thanksgiving Without Spiking Your Blood Sugar

November is not only a time to give thanks, it’s also National Awareness Diabetes Month. This year, gobble up a guilt-free holiday meal with some recipe tweaks and simple food swaps. Here are 10 ideas from a registered dietitian.
Here are 10 ways to enjoy Thanksgiving without wrecking your blood sugar. Simple recipe tweaks, food swaps, and other ideas from an RD/CDE.

Can I Eat Sushi If I Have Diabetes?

Wildly popular sushi may not be the healthiest option for people with diabetes. Those beautifully-arranged combinations of fish (raw and cooked), sticky rice and seaweed can have surprisingly-high carb counts. Here's how to have your sushi and eat it, too.
Sushi can have surprisingly high carb counts. Here's how to eat it without sending your blood sugar soaring.

5 Ways to Eat Bacon Without Overdoing It

If you have diabetes, bacon just may be the number 1 breakfast bad guy. If you just can't say no, here's how to eat less and still sneak in that fabulous flavor.
Bacon and diabetes do NOT go well together but here are some clever ways to substitute that irresistible flavor without putting your health at risk.

How to Eat Healthy at 10 Top Fast-Food Chains

Yes, it's possible to have nutritious meals (that won't send your blood sugar soaring) at many of today's fast-food restaurants. A registered dietitian tells you how.
A registered dietitian helps you make healthy choices at 10 top fast food chains.

Why Having a Good Gut Matters to Your Health

Your microbiome—the community of bacteria that live in your intestinal tract—is especially important when you have diabetes because it not only affects your overall health but how your body responds to sugar.
Learn the reasons why gut bacteria is important health. A registered dietitian explains what the microbiome has to do with diabetes.

8 Great Breakfasts for Kids with Diabetes

Research shows that eating a healthy breakfast may ensure better glucose control throughout the day and reduce the risk of developing serious diabetes complications later. Here are 8 expert-approved ways to get your kids to the table in the morning.

How to Care for Yourself When Your Child has Diabetes

Parenting a child with a chronic condition can take its toll on both of you if you try to do too much on your own. Here, some advice to help you cope.

The 5 Best Supermarket Convenience Foods for Easy, Healthy Dinners

Prepared foods don’t always rank among the healthiest choices at the supermarket (think frozen pepperoni pizza). But there are some healthy short-cuts on the shelves. Here’s what you need to know before you head down the aisle.
From rotisserie chicken to quick-cook whole grains and healthy pasta alternatives, a registered dietitian tells you how to save time at the supermarket and in the kitchen using healthy short-cut foods.

How Many Carbs Should I Eat in a Day?

If you have diabetes and are confused by carb counting, here's an easy-to-understand explanation from a registered dietitian.
If you're confused about carb counting, our expert guide can help. Read this simple explanation and start having better blood sugar control today!

7 Ways to Beat the Diabetes Blues

Up to 29% of people with diabetes also suffer from major depression. Those who have type 2 diabetes and use insulin have higher rates of depression than those with type 1 or with type 2 not using insulin. Women are almost twice as likely as men to succumb to major depression, which hits hardest between the ages of 30 and 59.

How to Eat More Plants

Surprise! Eating a plant-based diet is about eating more food, not less! Here's a practical guide to help you start eating more plants today and a recipe for a hearty, healthy grain salad.

New U.S. Dietary Guidelines Limit Sugar and Emphasize Plant Foods

New USDA Dietary Guidelines for Americans emphasize "all food and beverage choices matter” when it comes to your health.

How to Use Social Media for Diabetes Support

Can you find good company and solid health advice on your computer and phone? Absolutely!
Can you find good company and solid health advice on your computer and phone? Absolutely!

7 Ways to Save Money on Diabetes Drugs and Supplies

The average person with diabetes runs up almost $8,000 a year in medical expenses directly related to the disease, according to the American Diabetes Association. This is about more than twice as much as someone who does not have diabetes.

6 Foods that Keep the Weight Off and 4 That Pack on the Pounds

Calories count when it comes to staying fit and healthy as you age. But so does the quality of the food you eat. Being able to identify poor quality foods will help you steer clear of them and achieve your weight-loss and glucose level goals.
To help you reach your weight loss and glucose level goals, learn the difference between poor-quality and high-quality foods. Here are 6 good choices plus 4 to avoid.

6 Ways to Kick Those Carb Cravings to the Curb

When unhealthy food cravings strike, here's what you can do to fight back. Read on for expert tips from a registered dietitian.
A registered dietitian shares 6 effective techniques for curbing unhealthy food cravings and keeping your blood sugar well controlled.

Type 2 Diabetes and Memory Loss

How diabetes-related inflammation impacts the brain
Type 2 diabetes can create inflammation which leads to reduced blood flow and memory loss in older adults. Find out more.

8 Ways to Beat Fatigue

If you’re napping more often, constantly dragging, and feel like a productive life is passing you by, take these steps to reduce physical and mental fatigue and improve the quality of your life.
A diabetes expert shares her tips to help you feel more energetic, in spite of your diabetes.

Can't Sleep? Eat These Food Combos

Three substances that can help lull you to sleep—serotonin, tryptophan and melatonin—are found in many commonly-available foods. Try these diabetes-friendly, late-night snacks next time you need help catching some zzz's.
Getting sufficient sleep is essential to good health and optimal glucose control. If you have trouble falling asleep, try these slumber-inducing, late-night snacks before bed.

The Best and Worst Types of Fat to Eat

Fat can be good for you or bad for you, depending on where it comes from in your diet, how much of it you eat, and how much of it gets stored in your body.
Simply put, fat matters. Here's what you need to know about the fat in your diet and on your body explained by an expert, Susan McQuillan, MS, RDN, CDN.

Getting Inked: Tattoos and Diabetes

Though you need to take extra precautions, tattoos are generally safe for people with well-controlled diabetes, and they can even be designed as medical alert identification. Should you get one?
Though you need to take extra precautions, tattoos are generally safe for people with well-controlled diabetes, and they can even be designed as medical alert identification. Should you get one?

6 Steps to Quit Smoking

Smoking greatly increases the risk of developing heart and lung disease and other serious complications of diabetes. Take your first step towards quitting today.
Smoking greatly increases the risk of developing heart and lung disease and other serious complications of diabetes. Take your first step towards quitting today.

Diabetes and Gum Disease: What's the Connection?

People with diabetes are three times as likely to develop severe gum disease as people who don’t have diabetes. Conversely, if you have gum disease, your chance of developing type 2 diabetes is more than double. Here’s why.
People with diabetes are three times as likely to develop severe gum disease as people who don’t have diabetes. Learn about periodontal disease.

Financial Disclosures for Susan McQuillan, MS, RDN, CDN

OnTrack Diabetes, a Vertical Health, LLC website, is committed to ensuring that the medical information it presents is accurate, balanced, objective, and trustworthy.

To help achieve this goal, OnTrack Diabetes requires all authors, editors, and reviewers to disclose any financial relationships or affiliations they have with companies whose products or services may be mentioned in the content they author, edit, or review.

The intent of this policy is to identify any perceived, potential, or real conflicts of interest so that readers can make their own judgments about the value of information being presented.

Author's Statement

I, the undersigned, declare that neither I nor members of my immediate family have a financial interests or affiliation with commercial companies whose products and / or services may be mentioned in the materials I have authored, edited or reviewed for presentation on Vertical Health, LLC’s websites.
There are no disclosures for this author
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