This Simple Question May Lead To Better Diabetes Management
There is one very important question about your diabetes lifestyle that you should be answering often, and it’s a really easy one because there’s no right or wrong answer. The question – “paper or plastic?” Of course what I mean is that the best solutions to diabetes management are waiting for you in your local supermarket.
Now, you already know that I advocate for eating at home more often – read my post from last year for a good overview of the challenges in restaurant eating. But, with something like 40,000 items available in your local grocery store, choosing the best foods for managing your diabetes can be very overwhelming there, too. Here are 5 tips that will help:
- Before you head out to the supermarket, jot down a menu for the week including meals and snacks. After you have written your menu, take a quick inventory of the food required for your meals and then write your grocery list based on ingredients that menu needs. You cannot consistently make thoughtful eating decisions when you are surrounded by food.
- Stop first in the produce section. View your grocery cart in the same way as you view a healthy plate – 50% of your cart should be filled with produce. In the produce section look first for non-starchy vegetables such as broccoli, cauliflower, tomatoes, bell peppers, carrots, dark leafy greens, Brussels sprouts, and green beans. Starchy vegetables – fresh corn, potatoes, or fresh beans (black eyed peas, red beans, lima beans) – count as part of your carbohydrate for a meal. All fruit can fit into a healthy meal plan; portion size for each type of fruit eaten is the key to managing your blood sugar. And remember, canned or frozen vegetables and fruit can be just as healthy if you avoid those with added salt, sugar or fat.
- Stop next in the meat, poultry and fish section of the store. Choose lean meats, poultry without the skin or fresh fish to include as the protein source of your meal. Other protein sources can be found in the dairy section of the store (cheese, Greek yogurt, milk or eggs), with nut butters, or beans (kidney, garbanzo, black beans or lentils).
- Your third stop is in the aisles for whole grains such as oatmeal, quinoa, brown rice, whole grain bread or crackers or pasta.
- Stop four is for replenishing for healthy fats in your pantry – vegetable oil, salad dressings, nuts, or plant based spreads that do not contain hydrogenated oil.
Follow this plan and you’ll always have healthy options available to prepare at home.
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