What to Eat?
Healthful eating is important for everyone and it is an important part of diabetes management. If you have diabetes your doctor may refer you to a registered dietitian or diabetes educator for a meal plan to meet your specific needs. There is no one single eating plan for diabetes management. In general, an individualized meal plan has flexibility and includes a variety of foods with a balance of nutrients to meet the needs of an individual. We have a Diabetes Shopping List that can help you the next time you shop for food.
What about stocking the kitchen:
Stocking a kitchen with healthful foods starts with the foods that are purchased at the grocery store. It is helpful to plan ahead. Decide what foods you want for meals and snacks and then work with a list of the ingredients needed. The following list is a basic grocery list including many of the foods you might choose. There are blanks for you to write in specific foods, brands or other helpful information pertaining to your specific meal plan that is recommended by your health care professional. Here are some guidelines to consider from various categories on the grocery list:
The produce department offers a great variety of fresh fruits and vegetables. Choose a wide variety of colors of fruits and vegetables and try a new fruit and / or vegetable each week that is something you don’t normally eat.
The dairy case offers many options. Select the milk and milk products that best you’re your meal plan. All milk is an excellent source of calcium and also provides protein and many vitamins and minerals. But the fat and calorie content varies considerably. Skim and low fat milk are lower in fat and calories than whole milk. Check the label to know the specifics. Non fat and low fat yogurts that are also low in sugar are good options from this food group. There are also a wide variety of reduced fat hard cheeses and cottage cheeses available. For spreads, look for soft tub margarine that are trans fat free.
Shop for lean cuts of red meats. Purchase poultry without the skin or remove skin when preparing. Fish is high in protein and especially low in fat
In the frozen section you will find many options that are great to keep on hand. Many frozen vegetables are available without added salt. Look for frozen fruits without added sugar.
Keeping a good supply of canned fruits and vegetables on hand is helpful for quick meal preparation. Look for canned fruits that are packed without added sugar or in their own juice. Compare the sodium content of canned vegetables and meats. Many vegetables and some canned meats and tuna are available with no added salt.
Look for cereals, breads and grains with whole grains listed as the first ingredient. Check cereal labels for those with at least 3 grams of fiber and less than 6 grams of sugar per serving. A wide variety of whole grain pastas are also available.
There are a variety of canned stocks and soups that are low in fat and / or reduced sodium. Read the labels for specific information.
Here is a basic grocery list that you can use to plan your shopping. It is not inclusive of all foods but will include many of the foods to stock a healthful kitchen and has flexibility for you to add other foods.