Diabetes Friendly Supermarket Roadmap

    By: Jacqueline Gomes, RDN, MBA 

    November 2nd, 2018 

    November is Diabetes Awareness Month; now is a great time to revisit healthy eating strategies for you or those you love managing the condition.

    Diabetes is a condition many people struggle to control daily, however, taking small steps towards a healthier lifestyle is one way to reduce the stress of managing your blood sugar daily.

    As a person with diabetes, you don’t necessarily need “special foods”. The American Diabetes Association® reminds us that, as with all foods, you need to work them into your individualized meal plan in appropriate portions.

     

    12 Steps to your Diabetes Friendly Supermarket Roadmap!

    1. Nonstarchy Veggies: Eat at least 3-5 servings of vegetables daily – Spinach, collards, kale and tomatoes.
    2. Starchy Veggies: Keep portions small, these count towards your total carb intake – Try sweet potatoes!
    3. Fresh Fruit: Rich in vitamins and minerals. Fruits contain carbs so count them towards your meal plan. – Try citrus fruits and a variety of berries.
    4. Poultry & Meat: Choose white, skinless meat or lean cuts of meat that are lower in saturated fat.
    5. Fish & Seafood: Include fish twice a week – bake, poach, grill or broil.
    6. Eggs: A great protein choice, add variety to your meals by scrambling or boiling an egg!
    7. Regular & Greek Yogurt: Some nonfat or lowfat Greek yogurts have twice the protein of regular yogurts (12g & 5g protein respectively per 5.3oz serving). Look for light varieties with delicious flavors and 0% fat per serving.
    8. Milk: Choose one cup of fat-free or lowfat milk for 12grams of carbohydrate, 8 grams of protein and calcium.
    9. Dried Beans, Legumes, Peas, Lentils, Nuts & seeds: A source of protein and fiber, try to include weekly. Keep in mind that dried beans also count as a starch, so make them count towards your carbohydrate intake.
    10. Whole Grains: Check that whole grains like brown rice, buckwheat, oatmeal, quinoa, rolled oats, and whole-grain barley, corn, rye or wheat are first on the ingredient list. Try pearled barley and oats/oatmeal.
    11. Spreads & Oils: Choose vegetable oils or plant-based spread that have no partially hydrogenated vegetable oils (no trans-fat). Watch portion sizes since all fats are high in calories.
    12. Beverages: Choose zero-calorie or very low-calorie drinks. Try lemon and cucumber water for a refreshing way to stay hydrated!

    Sources:

    • American Diabetes Association®
    • The Dannon Company®, Inc.

     

    Greek Salmon and Veggie Packets

    Prep: 20 Minutes

    Makes: 4 Servings

    Ingredients:

    • Nonstick cooking spray
    • ¼ cup lemon juice
    • 2 cloves garlic, minced
    • 1 tablespoon minced fresh oregano
    • 1 teaspoon salt (optional)
    • 1 tsp black pepper
    • 1 thinly sliced medium zucchini
    • 1 medium red bell pepper (seeded and sliced into thin strips)
    • 4 (4-ounce each, skinless) salmon fillets
    • 2 teaspoons olive oil

     

    Directions:

    1. Preheat oven to 400°F. Spray 4, 8×8-inch sheets of aluminum foil with cooking spray. Set aside.
    2. Combine lemon juice, garlic, oregano, salt (optional) and pepper in a small bowl. Set aside.
    3. Place 1/4 of zucchini, onion and bell pepper on each sheet of foil. Top each one with a salmon fillet.
    4. Pour 1/4 of lemon juice mixture over each salmon fillet. Top with 1/2 Tsp. olive oil.
    5. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
    6. Safety Tip: Be careful when opening the foil packets because the steam can burn you.

    Nutrition Information per packet: 260 Calories, 9g Carbohydrate, 2g Fiber, 27g Protein, 13g total fat (2g Saturated)

    Recipe: American Diabetes Association®