How to stock the perfect refrigerator for diabetics…and others.

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

Kent McDonald is a Certified Personal Chef specializing in diabetic diets, living and working in Phoenix, AZ. (c) All rights reserved, 2013.

One thought on “How to stock the perfect refrigerator for diabetics…and others.

  1. Pingback: Having Your Cake and Being Slammed for Eating It | QuinnCreative

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