Eating a well balanced diet is essential to diabetics. With a bit of planning and some well-focused grocery shopping, you can have on hand all you need for a delicious family dinner, or a “my-schedule-is-too-nuts-to-cook-tonight” grab ‘n go meal. Here’s how to get started:
Canned beans: learn to love ’em. Garbanzo, pinto, black, navy.
Whole-grain pastas. There are all sort of sizes and shapes available now…experiment.
Grains & Rices: Couscous, kasha, millet, quinoa, white, basmati, brown, wild rices. Keep a variety on hand.
Boxed cereals: Fiber One, Cheerios, Rice Krispies, Kix.
Breads, etc: Diet, light, low-carb whole-wheat: bread, pancake mix, tortillas. Read the labels!
Chocolate treats: Cocoa Via Crispy Chocolate Bar, Snack Bars, Chocolate Blueberry Snack Bar…all good.
Proteins: water-packed tuna, chicken breast, salmon. Canned or pouch.
Tomato products: reduced-sodium canned tomatoes, tomato soup, broth-based vegetable soups, V-8 juice, tomato juice, Diet V-8 Splash.
Popcorn:If you’re still microwaving your popcorn, look for Orville Redenbacher Smart Pop popcorn in the snack-size bags. (Pssst…buy yourself an air popper and skip all the fat and additives found in microwave popcorn. Your body will thank you.)
Crackers: Ritz Chips crackers.
Breakfast condiments: reduced-sugar jams, jellies, pancake syrups.
Vinegars: Balsamic, cider, fruit- and herb-infused, malt, red, white, rice wine, and sherry. Tips: balsamic vinegar that has caramel-anything in the ingredients usually isn’t worth the money. Spend a bit more, get much, much more value. If you’re into fruit/herb-infused vinegars, learn to make them yourself. It’s easy.
Cooking sprays: stay with neutral flavors.
Oils: canola, olive, safflower, sesame are good for just about anything you might be cooking.
Nuts: raw, roasted, unsalted, all good. Get into the habit of eating at least 3, 2oz servings of nuts weekly. Nuts are good for you.
Next blog: stocking the diabetic refrigerator.
Sources: WebMD.com, Diabeticlifestyle.com
Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All rights reserved, 2012.