Grocery Store Survival Guide

carb
Start at the store's perimeter (where you'll typically find diabetes-friendly foods) and follow these simple tips.

1. Fill up on produce;
Fruits and veggies are fiber-rich, healthful carb sources. Worried about waste? Buy precut amounts from the salad bar.
2. Go for the grains;
In the cereal, bread, and pasta aisles, look for "Whole Grain" at the top of the ingredients list. Opt for foods that provide 3 grams or more of dietary fiber per serving.
3.Lean toward lean meats;
Look for beef and pork loin cuts and poultry breast meat- they contain less fat than other cuts.
4. Snack smart;
Look for snacks that offer calorie savings and nutritional value. If you can't resist a high-calorie treat, buy it in 100 calorie packs and eat only one serving.
5. Choose wisely;
"Sugar-free" doesn't mean carbohydrate and calorie-free. Check the label first.
6. Spice it up;
Enjoy the variety of spices and salt-free seasonings available. Spices and herbs are calorie-free ways to add flavor and bypass harmful sodium.
7. Keeps cans on hand;
Canned no-sugar added fruits and no-salt added vegetables are as nutritious as fresh. Rinse and drain regular canned veggies to reduce sodium.
8. Catch some Fish;
Many fish offer heart healthy fats. Avoid frozen fish with breading and butter sauces. Buy canned fish packed in water.
9. Frozen is fine;
Look for "no salt added" or "low sodium" on the package. Avoid frozen foods with sauces- they contain more fat and sodium.
10. Look for low fat diary;
Buy fat-free milk and yogurt and reduced fat cheese. Skip sweetened diary foods such as fruit-on-the-bottom yogurt, which contains added sugar.

Ready, Set, Go

Plan meals for this week, make a shopping list, and head to your friendly neighborhood market.


Money Matters

Buying better-for-you foods need not bust your budget. A lot of new foods are more expensive, but the nutritional value is better.

Be Predictable

At first, it's helpful to stick to a small selection of foods. You'll learn their counts and how they effect your blood sugar levels. Then branch out.

Small Changes

Concentrate on section of the store each shopping trip. Read labels and make a master list of products that work for you.

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Carborhydrate Foods

Carbohydrate foods

I’ve been told to choose protein
foods over carbohydrate foods.

Carbohydrate foods often are maligned, especially when weight loss or blood glucose control is at stake. For good health, our bodies require a balance of all the main nutrients; carbohydrates, proteins, and fats even.


We need carbohydrates because they supply the energy our bodies need to function. Carbohydrates turn into glucose (sugar) once they are fully absorbed into the bloodstream.


When you increase the protein in your diet, you tend to increase the fat as well because protein foods usually contain some fat. Higher fat intake can lead to weight gain and high cholesterol. Another important thing to keep in mind is total caloric intake. Regardless of the percentage of proteins, fats, and carbohydrates in your diet, if your total calories are excessive for your needs, weight gain will occur.


I would recommend you visit a dietitian who can help you design a realistic and balanced meal plan. A personalized meal plan will help you achieve reasonable weight loss and better control cholesterol levels. There’s not need to incorporate soy , although some people find this vegetable protein useful because, depending on the specific product (such as reduced-fat tofu), it is low in calories, and cholesterol.


Keep up the physical activity, since this can help weight loss and cholesterol, too. Water exercises are good choice because they avoid high impact on joint.
Items in this food group contain plenty of B vitamins, protein, iron and thiamin to help your body grow strong. Dry beans and nuts are included in this group because of all the protein they contain. Always try to choose meat, poultry and fish products that are low in fat when it is possible..



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♥ ♥ ♥ ♥ ♥
1. Across this bridge
2. Struggling parents
3. When life become a book
4. Read Between the Lines
5. The Sleeping Turtle Art Gallery
6. Layout Marketing
7. Internet Lifestyle
8. Marketing Myself

Healthy Foods Choice

Choosing Healthy Foods
The thought of a diet can feel overwhelming when you’re learning to manage your type 2 diabetes. However, diet is not only about eating less of the foods that you love or about losing weight—it’s also about making some simple lifestyle changes that you can enjoy and stay with. You may be surprised to find that you can eat right while still eating many of the foods that you like. When you have type 2 diabetes, eating well-balanced meals in the correct amounts can help you manage your blood sugar levels.

There always seems to be a story in the media about a food that’s just been found to be good or bad for you. Some basic principles have weathered the fad diets and stood the test of time. Here are some healthful food choices that you and your family can depend on:

Eat lots of vegetables and fruits. To get good variety, choose from the rainbow of colors available. Eat low-starch or nonstarchy vegetables, such as spinach, carrots, broccoli, or green beans, with meals.

Choose whole-grain foods over processed-grain products. Try brown rice with your stir-fry or whole-wheat spaghetti with your favorite pasta sauce.

Include dried beans, like kidney or pinto beans, and lentils in your meals.

Include fish in your meals 2 to 3 times a week.

Choose lean meats. For example, cuts of beef and pork that end in "loin," such as pork loin and sirloin, are good choices.

Remove the skin from chicken and turkey.

Choose nonfat dairy, such as skim milk, nonfat yogurt, and nonfat cheese.

Choose water and calorie-free diet drinks instead of regular soda, fruit punch, sweet tea, and other sugar-sweetened drinks.

Cook with liquid oils instead of solid fats, which can be high in saturated and trans fats. Remember that all fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.

Cut back on high-calorie snacks and desserts, such as chips, cookies, cakes, and full-fat ice cream.
If you eat too much, you can gain weight, even if what you’re eating is healthful, so watch your portion sizes.

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Scallop & Shrimp Dumplings

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy

VIEW COMPLETE NUTRITION GUIDELINES »

People along the Yangtze River enjoy dumplings with a variety of fillings, from seafood to red meat, eggs to vegetables. In Wuhan, dumplings may be served at any meal. Crisp, pan-fried dumplings don’t have to be loaded with fat. Cooking them in a mix of water and oil makes them crisp on the bottom, tender and juicy inside.

Makes 36 dumplings, for 12 appetizer servings

ACTIVE TIME: 1 hour

TOTAL TIME: 1 hour

EASE OF PREPARATION: Moderate

8 ounces scallops, minced
4 ounces raw shrimp, peeled, deveined and minced
1/2 cup minced scallions
1 tablespoon minced fresh ginger
3 cloves garlic, minced
2 tablespoons reduced-sodium soy sauce
2 teaspoons toasted sesame oil
1/4 teaspoon freshly ground pepper
36 round (gyoza) dumpling wrappers (see Kitchen Tip)
2 tablespoons canola oil, divided
3/4 cup water, divided
Ginger-Garlic Dipping Sauce (recipe follows), optional

1. Combine scallops, shrimp, scallions, ginger, garlic, soy sauce, sesame oil and pepper in a large bowl.
2. Organize your work area with a bowl of cold water, your stack of dumpling wrappers and a floured baking sheet to hold filled dumplings.
3. Working with one dumpling wrapper at a time, dip your finger into the water and moisten the edges of the circle. Spoon about 1 1/2 teaspoons of filling into the center. Fold the wrapper over to form a half circle. Pinch the edges together to seal. Repeat with remaining wrappers and filling. Cover the wrappers and finished dumplings with moist paper towels to prevent drying.
4. Preheat oven to 200°F.
5. Mix 1 tablespoon canola oil with 1/4 cup water in a large nonstick skillet and place over medium heat; bring to a simmer. Carefully arrange one-third of the dumplings in the skillet so they are not touching; cover and cook until the dumplings puff up and are light brown on the bottom, 4 to 5 minutes. Carefully flip the dumplings with tongs and cook for 1 minute more. Transfer the dumplings to a baking sheet and keep warm in the oven.
6. Repeat the procedure with another 1/4 cup water, the remaining 1 tablespoon canola oil and half the remaining dumplings. Cook the final batch of dumplings in the remaining 1/4 cup water, adjusting the heat as necessary to prevent scorching. (There will be enough oil left in the pan for the final batch.) Serve hot with Ginger-Garlic Dipping Sauce, if desired.

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