Eating a healthy diet, even if you’re not a diabetic, requires discipline and dedication. Having a ‘fridge full of the right foods is the first step to that success. Here’s what to look for:
Proteins: hard-boiled eggs, grilled chicken strips, chicken salad, tuna fish, three bean salad, hummus or sugar-free yogurt, string cheese, nuts and seeds. Make as many salads and you can to control as many fats as possible.
Seafood: eat at least three seafood meals a week. Keep an assortment of frozen seafood, shrimp, scallops, pre-portioned fish on hand, but make a point of buying as much fresh fish as you can, as often as you can. Then learn how to saute for fast, simple, delicious fish dishes.
Snack foods: how many of us have failed on a diet because of snack foods? Keep the demon pre-packaged snack foods to a bare minimum, and then buy only the healthiest items possibles…and the more nuts, the better.
Spices and herbs: Yes, both add flavor and interest to just about every dish, but most come with some impressive health benefits, especially herbs which are packed with antioxidants and other disease-fighting properties. As much as possible, buy fresh herbs, basil, thyme and parsley to start, as they can be used in a wide variety of dishes. Dried spices should be purchased in the smallest quantities possible and whenever possible, in the whole state. Use ratio: 1T fresh herbs = 1t dried.
Fruit: In the refrigerator, on the table…put fresh, low-glycemic fruits (apples, peaches, pears, plums) in your path, as they make great, healthy grab-n-go snacks. Fruit does contain natural sugars that can raise your blood glucose levels, so watch your portions and always test.
Information, courtesy dLife.com
Kent McDonald is a Certified Personal Chef specializing in diabetic diets, living and working in Phoenix, AZ. (c) All rights reserved, 2013.