2 minute read
Health + Happiness
Be a Smart Shopper
TOP 10 Grocery Store Tips for People with Diabetes
BY » Martin Rose
For people with diabetes, smart grocery shopping and healthy eating play a key role in keeping blood sugar in the target range. We collaborated with Cheryl Kuhta-Sutter, RDN, LDN, a dietitian with Novant Health in Huntersville, to create these tips for smart grocery store shopping. Here’s what you should know:
•Whole, clean food that is minimally processed will have
the most nutrients and nourish your body. Food with a mixture of nutrients such as healthy fats, proteins and carbs keeps your blood sugar from spiking.
•Aim for five items or less
in the ingredient list. If this isn’t possible, compare other similar items and choose the one with fewer ingredients.
•Planning saves prep time and
creates balanced meals. The online tool My Plate (myplate. gov) can teach you how to create balanced, healthy meals. In the MyPlate model, half the plate is a non-starchy veggie, one-quarter is a lean protein and one-quarter is a whole grain or starch. When menu planning is complete, make your grocery list and stick to your list.
•Don’t shop on an empty
stomach – Grocery shopping when hungry makes you more tempted to put sweets and treats in the cart. Check your blood sugar before grocery
shopping. If your blood sugar is low you may not be thinking clearly, making it easier to buy tempting, empty calorie foods.
•Shop the outside aisles
for fresh fruit, vegetables, dairy or dairy alternatives, meat, fish, poultry and eggs. Generally, healthier and fresher foods are found in the store perimeter.
•Shop the inside aisles
for healthy options such as beans, lentils, flavored vinegars, spices, tuna fish, olive oil, and frozen fruit and vegetables (without sauce).
•Choose whole grains
carefully. The easiest way to know if a product is a whole grain is by reading the ingredient label and looking for the word “whole” as part of the first or main ingredient. For example, “whole” wheat, “whole” kernel corn, “whole” oats.
•Be wary of food claims like “lower in fat” or
“reduced sugar.” Often these contain more carbohydrates than the original product. Aim for less than seven grams of added sugar per serving.
•Always count the total amount of carbohydrates
on the nutrition label per serving. Do not use a trendy term called “net carbs.” The American Diabetes Association and FDA do not recognize the term “net carbs.” This is a marketing trick to make people believe you can take total carbs and subtract fiber content to get net carbs. •When fresh fruits and
veggies are out of season, substitute frozen ones.
They should not have any added sugar.
Pursue It.
Helping you embrace your financial possibilities to pursue the lifestyle you desire now and throughout your lifetime filled with treasured moments and memories.
Dream It. Plan It. Pursue It. SM
