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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Blueberry Pudding

Blueberry Pudding
Servings 6 (about ¾ cup each)
Carbs per serving; 31 grams

Nonstick cooking spray
1 ½ cups fresh blueberries
3 cups reduced-fat milk (2 percent)
1/3 cup packed light brown sugar
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
½ cup white cornmeal

1. Preheat oven to 300F. Lightly coat six 6 ounce ramekins with non-stick cooking spray. Set ramekins in a swallow baking pan and set aside.
2. In a large saucepan, warm milk over medium heat. Stir in brown sugar, cinnamon, and ginger. Cook and stir until sugar has dissolved. Slowly stir or whisk in cornmeal. Cook and stir over medium heat until bubbly. Reduce heat to medium-low; cook and stir for 3 minutes more. Mixture should thicken.
3. Spoon half of the cornmeal mixture evenly into prepared ramekins. Top with blueberries. Spoon remaining cornmeal mixture over blueberries. Bake for 40 to 50 minutes or until edges are bubbly. Cool on wire rack for 20-30 minutes. Serve warm.
Tip; we do not recommend using sugar substitutes.

Per serving; 165 cal. 3 g. total fat (1 g sat. fat), 10 mg chol, 58 mg sodium, 31 g carb., 2 g fiber, 5 g pro.

Exchanges 0.5 fat-free milk, 1.5 carb., 2 starches, 0.5 fat, carb choices 2.

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Zucchini Pancakes

Zucchini Pancakes
Serving size 10 (1 pancake each)
Carbs per serving 7 grams

1 pound zucchini, shredded
¼ teaspoon salt
½ cup finely chopped red onion
½ cup finely shredded parmesan cheese
½ cup white whole wheat flour or all-purpose flour
½ cup refrigerated or frozen egg product, thawed
1 tablespoon extra virgin olive oil
¼ teaspoon garlic powder
¼ teaspoon ground pepper
Nonstick cooking spray

Toppings
1 teaspoon extra virgin olive oil
¼ cup light diary sour cream (optional)
½ cup chopped red onion (optional)
Shredded zucchini (optional)

1. In a large bowl, combined the 1 pound zucchini and salt. Let stand 30 minutes. Placed zucchini in a strainer and press with a spatula to force out water.
2. Combined zucchini, the ½ cup red onion, parmesan cheese, flour, egg, product, the 1 tablespoon olive oil, garlic powder, and pepper in a large bowl. If the batter is not thick enough to hold together, add a little more flour, 1 tablespoon at a time, as needed.
3. Lightly coat a large skillet or griddle with nonstick cooking spray. Add the teaspoon olive oil and heat over medium heat. Using ¼ cup zucchini mixture per pancake, drop zucchini mixture onto hot skillet, leaving 2-3 inches between each mounds. Flatten mounds to about ½ inch thickness. Cook pancakes about 4 minutes or until golden brown, turning once halfway through cooking.
4. Keep pancakes warm in a 300F oven while cooking the remaining pancakes. If desired, top pancakes with sour cream and additional red onion or zucchini.

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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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