How To Plan A Diabetes-friendly Grocery List
Diabetes and diet: What’s the connection? » When you have diabetes, your body doesn’t break down food to use as energy the way it should. As of 2014, the Centers for Disease Control and Prevention (CDC) estimates that approximately 29 million Americans have diabetes. A vast majority of those people have type 2 diabetes. If not managed effectively, diabetes can cause health complications. Common health complications include: kidney disease which leads to kidney failure nerve and vessel disease which leads to limb amputation eye disease which leads to blindness The good news is that weight loss and exercise can have shown enormous potential for preventing, treating, and in some cases reversing type 2 diabetes. Maintaining a diabetes-friendly diet is more complex than just cutting carbs. Don’t let that scare you, though. It’s easy to follow a diabetes-friendly diet, especially if you get in the habit of meal planning. Plan ahead Planning your meals ahead of time may cost you more minutes in the short term, but you’ll reap the rewards later. If you’ve already decided what you’re making each night and have your refrigerator stocked, you’re that much closer to a healthy meal. Getting into a routine of meal planning can save your body from scary health complications and also save your wallet because you’ll be skipping that takeout and those impulse purchases at the grocery store. Not sure where to start? All it takes is a one-day commitment to get on the right path, says Toby Smithson, MS, RDN, LDN, CDE, a spokesperson for the Academy of Nutrition and Dietetics and author of “Diabetes Meal Planning and Nutrition for Dummies.” Pick one day where you can set aside a couple of hours for meal planning. This could be a weekend day or another non-working day. Continue reading >>
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www.rightathomenova.com This list is a guide to assist those with diabetes with making better food choices. However, when you have diabetes, portion control of carbohydrates is important in the management of diabetes. PRODUCE SECTION • All fresh fruits (remember to watch the portions size of your fruit) • All fresh non-starchy vegetables MEAT, POULTRY, SEAFOOD • Beef tenderloin • Beef flank steak • Beef bottom round steak • Eye of the round steak • Lean ground beef and hamburger patties • Swift or Hormel pre-seasoned pork tenderloin • Center cut pork chop • Oscar Mayer Deli Fresh deli meats: roast beef, turkey breast, chicken breast, ham • Boar’s Head deli meats: all varieties • Rotisserie chicken (remove skin) • Oscar Mayer 50% less fat turkey bacon • Oscar Mayer turkey sausage (⅔ less fat) • All fish and shellfish (not stuffed, breaded, or fried) • Yellow fin tuna • Fresh salmon • Catfish • Sea scallops • Tilapia • Crab meat CONDIMENTS, SAUCES, SPREADS • Mrs. Dash’s salt free seasonings and marinades • Tabasco sauce • Stubb’s original BBQ sauce (mild and spicy • A-1 steak sauce • Yellow mustard: any brand • Hellman’s light mayonnaise • Smart Balance Light Buttery Spread • Smart Balance Whipped Butter Spread • I Can’t Believe It’s Not Butter- light • Daisy light sour cream SALAD DRESSINGS • Wish Bone salad spritzers • All balsamic vinegars PEANUT BUTTER/JELLY • Jif creamy or crunchy peanut butter • Peter Pan creamy or crunchy peanut butter • Smucker’s no sugar preserves, jams, or marmalades and jellies Continue reading >>
Diabetes Friendly Shopping List
Ever find yourself overwhelmed when food shopping? You have to choose what is good for you and what is good for your diabetes and what you like all at once. Here are some ideas that are generally considered good choices in general as well as for people with diabetes. Depending on your carbohydrate intake and other personal health needs, just use this list as a guide and omit anything that isn’t suitable to you. Remember to try to focus your shopping at the perimeter of your grocery store versus going into the isles full of processed foods. Drinks sparkling water herbal tea unsweetened iced tea unsweetened non-dairy milk coffee kombucha tea red wine Pantry and Snacks quinoa canned tuna/sardines/anchovies/chicken/salmon/oysters, etc almond or coconut flour (for baking and breading) canned artichokes marinated red bell peppers olives lentils black beans coconut or other low-carb wraps unsweetened nut butter grass-fed beef sticks/jerky pork rinds olive oil (extra virgin olive oil for salads) coconut oil stevia or erythritol low-calorie sweetener nuts (almonds, walnuts, brazil nuts, hazelnuts, pistachios, cashews, macadamia, peanuts) seeds (pumpkin seeds, chia seeds, flax seeds, sunflower seeds) hummus sauerkraut and other fermented or pickled vegetables Meat free range chicken grass-fed beef salmon (preferably wild-caught Alaskan) uncured bacon (no nitrates) seafood like scallops, shrimp, other fish pork or chicken sausages uncured deli meats Dairy free range eggs milk (for use in small quantities) heavy cream (if you like cream in your coffee) kefir yogurt cheese Produce any leafy greens you like (spinach, kale, collard greens, chard, etc) broccoli mushrooms brussels sprouts celery asparagus cucumber artichoke bell peppers chile peppers carrots squash sweet potato tomato Continue reading >>
Grocery Lists For Type 2 Diabetes: What To Buy And What To Avoid
Diabetes is best managed by being mindful of carbohydrate intake, eating smaller meals regularly, and choosing nutrient dense, healthful options. Knowing what food to eat can make a huge difference to controlling, and, potentially, reversing type 2 diabetes. Making informed food choices can be helped by writing out a grocery list of foods that improve overall health, and benefit someone who has type 2 diabetes. Contents of this article: Lists of good foods A person who has type 2 diabetes can make it easier to avoid buying unhealthful foods by going to the grocery store armed with a list. Choosing healthful, satisfying foods that meet individual nutrition requirements can help people with type 2 diabetes manage their condition. By making smart food choices and buying the right foods, a person can ensure they have enough diabetic-friendly ingredients on hand to take them from breakfast through to the last meal, or snack, of the day. Vegetables Vegetables are the base of a healthy diet. Not only do they offer excellent sources of vitamins and minerals, but they are fibrous, too, and help the body feel full and satisfied. This in turn can deter overeating, which may cause blood sugar issues. Some vegetables to add to the shopping list include: salad greens broccoli cauliflower squash green beans asparagus Brussel sprouts red, green, orange, or yellow peppers Beans and legumes Beans are an excellent source of dietary fiber and protein. They can often be used in place of a portion of the protein that is needed in a diet. Here are some examples of what beans to pick up in either their canned or dried forms: black beans lentils white beans chickpeas kidney beans pinto beans Fruits Despite their high sugar content, fresh or frozen fruits pack a powerful nutritional punch with t Continue reading >>
Food And Shopping List
For some people food is one of life's greatest joys. Food plays a major role in diabetes management. Healthy eating is encouraged because it affects blood glucose levels. This impacts on the health of the person with diabetes. Healthy eating is good for everyone. This means that everyone can enjoy the same foods. There needn't be any special meal preparation, cooking or shopping for people with diabetes. It is important that people do not think that because they have diabetes they have to eat differently to everyone else. Eating should be an enjoyable social experience. There are a lot of books available about healthy eating and diabetes. They include books about GI foods (glycaemic index), and about low fat diets. If the person with diabetes is having difficulty controlling their blood glucose levels they may be asked by their doctor or diabetes educator to keep a food diary and/or to see a Dietitian. This is when other diets may come into play. Some foods may be reduced or removed. Small servings are best Three Healthy-Eating Recommendations Spread the meals evenly over the day (Eat at the same times each day) - This helps to keep the blood glucose levels even throughout the day. Eat complex carbohydrates at each meal - All carbohydrates break down into glucose, which provides energy for people to be well and active. We all need some glucose. We just can't let the levels of glucose get out of hand. Eat low fat foods - The body only needs a small amount of fat daily. Some fat is used but the rest is stored. This extra fat causes weight gain. Weight can be lost by eating less fat. Being Overweight People with diabetes who are overweight can have difficulty controlling their blood glucose levels - especially people with type 2 diabetes. Their insulin does not work as eff Continue reading >>
Living Well With Type 2 Diabetes
What can you eat when you have diabetes? A lot! Just print this diabetic food list and use it to find tons of delicious, healthy options. When you stock up at the store, avoid the aisles, and shop the perimeter for fresh produce, low-fat dairy, whole cuts of lean meat, and high-fiber whole-grain bakery items. Continue reading >>
Essential Foods For Seniors With Diabetes
One in 10 Americans have diabetes and another 84 million adults in the United States are at high risk of developing the disease, according to Health.gov. One of the best ways for people with diabetes to lower their risk, is to eat right and live a healthier life. November is American Diabetes Month and to recognize the month, we’ve compiled a list of must-have foods, shopping tips and resources for seniors with diabetes. Foods for Seniors with Diabetes Making healthy food choices can be challenging — particularly for seniors with diabetic restrictions — but it’s a critical part of managing diabetes without health complications. Simply by controlling portion size, eating right and sticking to regular mealtimes, it’s possible to help keep blood sugar and body weight within the target range. That’s the core of a diabetes diet. A diabetes diet, according to A Place for Mom Senior Nutrition experts, is also naturally rich in nutrients and low in calories and fat, with an emphasis on fruits, vegetables and whole grains. But what does that mean for your shopping list? Foods That Diabetics Should Avoid If you or a loved one has diabetes, there are a handful of foods whose intake must be limited. It doesn’t mean you have to go through your kitchen and pitch every grain of sugar you see, but it does mean paying attention to how much of these items you consume. Seniors with diabetes should avoid or limit: Alcohol intake Cholesterol: The Mayo Clinic suggests no more than 200 mg per day Fat: In particular, avoid foods containing saturated fat or trans fat Salt: Canned, packaged and processed foods are often culprits when it comes to hidden sodium — you want to aim for 2,000 mg per day or less Sugar: Watch out for extra sugar in drinks and packaged snack foods Foods T Continue reading >>
Your Guide To Food Shopping For Diabetes
Save for later There’s no such thing as a ‘diabetic’ diet. A healthy, balanced diet will help you – and your family – to eat well, feel good and enjoy food. Next time you’re shopping for food, use these tips to choose healthier items – as well as the occasional treat – and get good value for your money. Healthy lunches Tempting ‘meal deals’ can be a quick and easy option during a busy lunchtime. But, they’re not the only choice. Use food labels to choose healthier sandwiches, and cut down on your intake of salt and fat by choosing fruit and bottled water over crisps and fizzy drinks. Plan your lunchesfor the week ahead and stock up on fruit, salads, wholegrain bread, hummus, fish, eggs lean meats and yogurts at the weekend. Make extra pasta or soup for dinner and take it for lunch the next day, along with a salad. Carry fruit, a small amount of unsalted nuts or a low-sugar snack bar in your bag to nibble on when hunger strikes. Start a once-a-week healthy lunch club with colleagues, where you each bring in a healthy home-made lunch to share. Try to avoid shopping for lunch (or any food!) when you’re really hungry – you might buy more than you need. Fruit & veg We all know that fruit and vegetables are generally low in fat and calories, and we should all try to eat at least five portions a day. Canned, dried and frozen produce all count. These can be cheaper than fresh foods and will help you to organise your meals and make sure you always have healthy options on hand. Eating fruit and vegetables that are in season is a great way to make sure you’re getting a wide range of nutrients and flavours throughout the year. Fresh produce can also be cheaper, fresher and more likely to be local when in season. Look out for what’s on special offer and Continue reading >>
Diabetic Food List & Grocery Shopping List
Author Sidebar: I found it confusing and sometimes frustrating trying to do meal planning because it wasn't clear what foods to eat and what foods not to eat. So, grocery-shopping was a real pain. So, after doing some research and testing, I created a list of foods that eventually became my grocery shopping list. Wow, everything became so much easier! Key foods for people with Type diabetes should include foods that help to control blood glucose levels and prevent blood glucose spikes. These foods should also address inflammation and oxidation in order to prevent future health problems such as amputation, blindness and kidney failure. The foods that you should be eating should contain vitamins, minerals and other critical nutrients and include major foods that are the focus of your meals. Examples of these major foods include green and leafy vegetables, bright-colored vegetables, some fruits (with the skin), beans, nuts and seeds, lean animal meat, fish, seafood. Examples include broccoli, spinach, kale, Romaine lettuce, black beans, kidney beans, chickpeas, walnuts, almonds, blueberries, apples, chicken/turkey (without the skin), fish (wild salmon, sardines), bison, organic beef, shrimp and lobster. These foods should also include complementary foods that go together with the major foods. Examples include onions, garlic, cayenne pepper, bell peppers, avocado, cucumber, celery, mushrooms, and tomatoes, just to name a few. These food are key because they help to change the taste of the primary foods to align with your taste preferences. Note: Most diets and meal plans out there don't take "taste preferences" into account. As a result, most people find it difficult to stick with their diet or diabetic meal plan primarily because they don't like the taste of the food! If y Continue reading >>
Tips For Using The Diabetes Food Hub Meal Planner And Grocery List By The Diabetes Food Hub Team
Tips for Using the Diabetes Food Hub Meal Planner and Grocery List by The Diabetes Food Hub Team The all-new interactive Meal Planner and Grocery List features on Diabetes Food Hub make planning meals, tracking nutrition, and shopping for groceries a breeze. To make sure youre getting the most out of these features, try these easy-to-follow tips. First things firstif you have not done so already, create your free account with Diabetes Food Hub. Not only will creating an account let you save recipes, create a profile, and enjoy a more personalized experience on the site, but access to the Meal Planner and Grocery List features requires an account. If you have ever donated to the ADA or volunteered for Step Out or Tour de Cure, you probably have an account with the ADA already and can use that user name and password. Simply log in to the site! If you do not have a username and password, setting up an account is easy. Click on the Menu button in the upper right corner and select Log In from the listed options. When the Log In box appears, click on register here at the bottom of the box. Follow the instructions and fill out the necessary informationyoure all set! The Meal Planner uses recipes youve saved to your Recipe Box for building and planning meals. So be sure to save plenty of recipes in order to have a good selection in the Meal Planner . You can save recipes by clicking the star icon on recipes. You can then view these recipes in your Recipe Box . Be sure to save different types of recipes, such as sides, breakfasts, lunches, and main dishes, so you can build complete meals that meet your nutrition needs. Now that youve saved some recipes, its time to start building! Your saved recipes will show up to the right of the interactive Meal Planner . (If want to use rec Continue reading >>
Stock Your Shopping Cart With Must-haves From The Market.
Prescription Apidra® is for adults with type 2 diabetes or adults and children (4 years and older) with type 1 diabetes to improve blood sugar control. Apidra® given by subcutaneous injection is usually used with a longer-acting insulin. When used as a mealtime insulin, Apidra® should be given within 15 minutes before or within 20 minutes after starting a meal. Apidra® may be infused subcutaneously by external insulin infusion pumps. Do not use Apidra® during a low blood sugar reaction (hypoglycemia) or if you are allergic to any of the ingredients in Apidra®. Do not share needles, insulin pens or syringes with others. Do NOT reuse needles. You must test your blood sugar levels while using insulin, such as Apidra®. Do not make any changes to your dose or type of insulin without talking to your healthcare provider. Any change of insulin should be made cautiously and only under medical supervision. Apidra® must only be used if the solution is clear and colorless with no particles visible. Apidra®, when given by injection under the skin, should not be mixed with insulins other than NPH. Do not mix Apidra® with any insulin when used in the pump or for intravenous administration. The most common side effect of insulin, including Apidra®, is low blood sugar (hypoglycemia), which may be serious. Some people may experience symptoms such as shaking, sweating, fast heartbeat, and blurred vision. Severe hypoglycemia may be serious and life threatening. It may cause harm to your heart or brain. Other possible side effects may include low blood potassium, injection site reactions, such as changes in fat tissue at the injection site, and allergic reactions, such as itching and rash. Less common, but potentially more serious or life-threatening, is generalized allergy to in Continue reading >>
Shopping List For Diabetics
Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease, high blood pressure, stroke, metabolic syndrome, and obesity as well as type 2 diabetes. If you’ve recently been diagnosed with type 2 diabetes, pay special attention. Research on newly diagnosed type 2 diabetics coming to the Pritikin Longevity Center illustrate how profoundly beneficial early intervention can be. Scientists from UCLA followed 243 people in the early stages of diabetes (not yet on medications). Within three weeks of coming to Pritikin, their fasting blood sugar (glucose) plummeted on average from 160 to 124. Research has also found that the Pritikin Program reduces fasting insulin by 25 to 40%. Shopping List for Diabetics – More Features Here’s another big plus to our Shopping List for Diabetics. In addition to icons that are diabetes-focused like “sugar free,” this list uses icons like “low cholesterol” and “low sodium” because many people with diabetes are working to control not just diabetes but related conditions like high cholesterol levels and high blood pressure. This list can help you identify those foods most advantageous in helping you reach your personal health goals. Diabetic Food Taboos? Not Anymore! Have you been told you have to give up juicy watermelon or sweet grapes? What if we told you those foods really aren’t taboo? Watch the Video Our Healthy Shopping List for Diabetics also lists the top 10 things to put back on the shelf if you’re trying to: Lose Weight Lower Blood Pres Continue reading >>
Nutritionists’ 9 Tricks For Grocery Shopping With Diabetes
istock/anandaBGD Have a light snack, such as a string cheese and a small apple, before you leave for the grocery store. The fuel will help prevent excessive hunger pangs and keep your blood sugar steady, both of which can cut down on impulse buys. Don't leave home without a shopping list (another tactic to avoid buying unhealthy fare you didn't plan on purchasing). “This will ensure that you have healthful foods on hand at home all week long,” says Erin Palinski-Wade, RD, a certified diabetes educator and author of the Reader’s Digest book 2-Day Diabetes Diet. istock/bbostjan “The only ingredient listed on the label should be the name of the fruit you are buying,” says Alana Fiorentino, RDN, a certified diabetes educator in New York City. If you prefer canned fruit, make lower-sugar choices by selecting fruits in 100 percent fruit juice or water—and avoiding fruit canned in syrup. “Light syrup” may sound healthy, but it usually has added sugar. A ½ cup portion of Mandarin oranges canned in water, for instance, has 45 calories and 7 grams of sugar, while the light-syrup version has 90 calories and 18 grams of sugar. Here, compelling reasons fruit is healthy for diabetics. Opt for low-sodium soup istock/mrtom-uk If you have diabetes, you also have a higher risk of heart disease. So aim to cap your daily sodium intake at less than 2,300 milligrams and keep in mind that your doctor or dietitian may advise lowering this amount if you have other heart disease risk factors, such as hypertension. Canned soup tends to be high in sodium: A cup of chicken-noodle soup can contain 950 milligrams, a large proportion of your daily intake. A low-sodium version, on the other hand, has less than half that amount. Choose soup with less than 500 milligrams of sodium per se Continue reading >>
Best And Worst Foods For Diabetes
Your food choices matter a lot when you've got diabetes. Some are better than others. Nothing is completely off limits. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options. Starches Your body needs carbs. But you want to choose wisely. Use this list as a guide. Best Choices Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth Baked sweet potato Items made with whole grains and no (or very little) added sugar Worst Choices Processed grains, such as white rice or white flour Cereals with little whole grains and lots of sugar White bread French fries Fried white-flour tortillas Vegetables Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs. Best Choices Fresh veggies, eaten raw or lightly steamed, roasted, or grilled Plain frozen vegetables, lightly steamed Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients. Low sodium or unsalted canned vegetables Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Worst Choices Canned vegetables with lots of added sodium Veggies cooked with lots of added butter, cheese, or sauce Pickles, if you need to limit sodium -- otherwise, pickles are okay. Sauerkraut, for the same reason as pickles -- so, limit them if you have high blood pressure Fruits They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs Continue reading >>
Healthy Shopping At The Dollar Store
Providing healthy eating strategies for our urban patients with diabetes has been a challenge. The food deserts commonly found in these areas serve as a roadblock for patients who are trying to make healthy choices. Monday Tuesday Wednesday Breakfast 2 frozen waffles 2 tbsp peanut butter ¾ cup blueberries 3 CHO 1 packet instant sweet- ened oatmeal 1 cup NF milk 1 hardboiled egg 3 CHO 1 egg white 1 slice RF cheese 2 slices bread ½ cup peaches 3 CHO Lunch ½ can tuna 2 slices bread ½ cup applesauce 3 CHO 2 oz ham 1 slice cheese 2 slices bread ½ cup applesauce 3 cups RF popcorn 4 CHO ½ can chicken 2 slices bread 1 tbsp RF mayo ½ cup pepper medley 20 pretzel sticks 3 CHO Dinner 3-4 oz. boneless LF ham steak 1 cup hash browns ½ 9-in plate broccoli 1 cup NF milk 3 CHO 3-4 oz chicken marsala 1 cup rice ½ 9-in plate spinach 3 CHO Frozen chicken pot pie 1 cup frozen vegetables 3 CHO Snack 3 peanut butter crackers 1 RF string cheese 1 CHO 3 peanut butter crackers 1 cup NF milk 2 CHO Single serving pudding 1 CHO Thursday Friday Saturday Sunday 2 frozen waffles 2 tbsp peanut butter ¾ cup blueberries 1 cup NF milk 4 CHO Smoothie: ½ cup frozen blueberries ½ cup frozen peaches 1 cup NF milk Ice for texture 3 CHO 2 pieces toast 1 egg 1 egg white ½ cup spinach 1 slice cheese ¾ cup blueberries 3 CHO 2 tbsp peanut butter 2 slices bread ½ cup peaches 3 CHO 2 slices RF cheese ½ cup diced tomatoes 2 slices bread 20 pretzels sticks 3 CHO 2 tbsp peanut butter 2 slices bread Single serving pudding 3 CHO Left-over day 3—4 CHO ½ can chicken 2 slices bread 1 tbsp RF mayo ½ cup applesauce 1 cup NF milk 4 CHO 1 cup rice ½ cup beans ½ 9-in plate mixed pepper medley 4 CHO 3-4 oz chicken marsala 1 cup hash browns 1 cup NF milk ½ 9-in Continue reading >>
