Diabetes Friendly Supermarket Roadmap
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 counts 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!
- American Diabetes Association.
- The Dannon Company, Inc.
Breadcrumb crusted Cod fish for two!
In this quick baked fish recipe for two, a creamy spread of Greek yogurt and tarragon keeps cod moist and flavorful and helps keep the crispy breadcrumb topping in place. We like the delicate flavor of cod in this quick baked fish recipe for two, but any firm fish fillet can be used in its place.
Total time: 30 minutes
- 1/4-cup fine dry whole-wheat breadcrumbs
- 1 small clove garlic, minced
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons nonfat plain Greek yogurt
- 2 tablespoons low-fat mayonnaise
- 1 1/2 teaspoons lemon juice
- 1 1/2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried
- Pinch of salt
- 10 ounces cod, tuna, wild salmon or mahi-mahi, cut into two portions
- 2 lemon wedges for serving
- Preheat oven to 425 degrees F. Coat a small baking pan with cooking spray.
- Combine breadcrumbs, garlic and oil in a small bowl. Combine yogurt, mayonnaise, lemon juice, tarragon and salt in another small bowl. Place fish on the prepared baking pan. Spread 1 tablespoon of the yogurt sauce on each piece of fish, then pat 2 tablespoons of the breadcrumbs over it.
- Bake the fish until opaque in the center and the breadcrumbs are golden, about 15 minutes. Serve each portion with 1 tablespoon of the remaining sauce and a lemon wedge, if desired.
Nutrition information: Serving size: 3-4 oz.
Per serving: 220 calories; 10 g fat(1 g sat); 2 g fiber; 13 g carbohydrates; 18 g protein; 8 mcg folate; 48 mg cholesterol; 1 g sugars; 0 g added sugars; 47 IU vitamin A; 2 mg vitamin C; 23 mg calcium; 1 mg iron; 268 mg sodium; 243 mg potassium
Carbohydrate Servings: 1