Grocery Shopping

Pack your grocery cart with fresh, frozen, or canned vegetables without added sodium. Fresh fruits are a great buy when in season. Canned fruit packed in it's own juice, or frozen fruit packed without added sugar are also great choices  

When reading food labels focus on the grams of “total carbohydrate” rather than the grams of sugar. The updated nutrition facts label will include a line for “added sugar.” You may be already seeing some of these labels on grocery store shelves. The “added sugar” is particularly useful when comparing something like brands of yogurt. The yogurt with the least grams of “added sugar” is the better choice. Otherwise, it is hard to know if the sugar is part of the milk or fruit in the yogurt or added sugar. 

Whole grain bread, pasta, rice, and cereal are good sources of healthier carbohydrates. These will be better sources of fiber with 2.5-3 grams of fiber per serving. A high source of fiber provides 5 grams of fiber per serving. Strive for 25-30 grams of fiber daily from fruits, vegetables, and whole grains. 

Shop for heart-healthy fats. Olive, canola and other vegetable oils along with nuts and avocados are healthy fat choices. If you are watching your weight be aware that fat has twice the calories of carbohydrate and protein, and that all calories count. 

 Round out your grocery cart with lean protein sources and non-fat or low-fat dairy items. Fish is an excellent source of protein as long as it is not fried. Poultry without the skin, beans, tofu, lean meat, and eggs are other good sources.  

Be especially mindful of foods and beverages with added sugar and fat. These items generally have little to no nutritional value but are high in calories, unhealthy carbohydrate, and fat. 

 A little careful planning before your trip to the grocery store will result in a healthy, well-stocked kitchen allowing for easier diabetes meal planning.