November is American Diabetes Month

Eating Healthy at Home with Diabetes
If you’ve recently been diagnosed with diabetes, you’re probably wondering just what you should and shouldn’t eat. You’re not alone. According to the American Diabetes Association, more than 23 million Americans have diabetes. And, according to the American Diabetes Association Diabetes Cookbook, there’s no special diet that works for every person with diabetes: “Each individual’s age, weight, activity levels, food preferences, general health, medications taken and lifestyle must all be considered when planning a diet.” So while it’s best to consult your doctor or registered dietitian for specific suggestions, here are some general guidelines to get you started.

Fill the Fridge
The first two words in healthy eating: fruits and vegetables. They’re loaded with vitamins, minerals and fiber — plus almost all are naturally low in fat. Select a combination of fresh, frozen and canned (without added salt or sugar) so you have a variety of convenient options. Next, choose your favorite lean meats, poultry and seafood. Trim any excess fat from lean meats and skin from poultry. Look for extra-lean ground meats, including ground beef, turkey and chicken breast. Choose whole-grain foods over refined white grains, and stock up on reduced-fat or fat-free cheeses, low fat yogurt and dairy products. Limit or completely avoid sugary drinks such as sodas and fruit juices.

Stock the Pantry
Packaged items offer great convenience; however, beware of hidden sugars, fats and sodium. Read food labels and ingredient panels to help spot healthy choices. Some examples of healthier choices may include products labeled whole grain, reduced-sodium, reduced-fat and/or no sugar added. For example, choose no salt added canned vegetables, whole-grain cereals, reduced-fat popcorn (which is also a whole grain) and low-sodium soy sauce. Use salt substitutes, herbs and other spices in place of salt.

Consider Cooking Methods
Choose liquid fats such as canola and olive oil for cooking rather than solid fats that can be high in saturated and trans fat. Remember, fat is high in calories so if you’re watching your weight, watch portion sizes of all fats. Choose healthy cooking methods such as grilling, steaming, microwaving, broiling, baking and stir-frying. Add flavor without extra fat by using nonstick cooking sprays available in regular, olive oil and butter-flavor varieties.

Snack Smart
Snacking is an important component of a diabetes meal plan. Work with your registered dietitian, diabetes educator or physician to create your individual meal plan. Snacking helps maintain blood sugar (glucose) levels throughout the day. Here are a few ideas:

• Fresh fruits, raw vegetables with low fat dip
• Whole grain pretzels, whole grain cereal, granola bars, low fat popcorn
• Low fat yogurt, whole grain crackers with low fat cheese

For more tips, information and healthy recipes, visit the Health and Wellness section of ShopRite.com