Plan, plan and plan some more.
So, what are the best foods to pick up at the store and which ones should you limit?
The back of the package will give you the information it’s crucial that you make a choice.
In addition, note the amount of saturated fat, sodium and added sugars.
Ideally, these numbers should be no more than 7% to 10% of the Daily Value.
Be mindful of total carbohydrates in the food and look for sugar listed in the ingredient list.
When you have diabetes, all foods can fit into your diet.
But you want to choose some foods less often.
Focus on whole and minimally processed foods.
Opt for fiber- and nutrient-rich whole grains in place of refined grains.
Meal planning and batch cooking also can save you time and energy in the kitchen.
If you want to eat healthy foods, you first have to stock them in your house.
Vegetables
Vegetables are one food group that most of us aren’t getting enough of.
They’re packed with nutrition, like vitamins, minerals and antioxidants.
Vegetables are typically divided into two categoriesnonstarchy and starchy.
Fresh vegetables are great.
Frozen and canned are good choices too and can be more affordable and last longerjust check the sodium content.
They contain carbohydrates (about 15 g per serving) and also lots of nutrients.
Fruit also delivers fiber to help minimize blood sugar spikes.
Don’t shy away from frozen fruits, either.
And because they’re frozen, you don’t have to worry about them spoiling as quickly.
If you’ve got room in your freezer, purchase the bags in bulk when they are on sale.
Frozen fruits are great in smoothies or thawed in oatmeal or yogurt.
Using an instant pot(pressure cooker) can greatly reduce your active time in the kitchen.
Even canned, they’re still affordable.
And be mindful of your portions.
A 1/3-cup serving of cooked grains has about 15 g of carbohydrates.
To bulk up your serving, add lots of nonstarchy veggies.
Aim to eat a variety of proteins, including seafood twice per week.
For the most part, the animal proteins listed here have 0 g of carbohydrates.
You still don’t want to overdo it on your protein portions though.
A serving is 3 to 4 ounces of cooked meat.
Dairy
Dairy contains some carbohydrates.
A cup of milk or yogurt has about 12 grams.
Choose plain, unsweetened yogurts and other dairy products instead, and add a little fruit if needed.
Cheeses are lower in carbohydrates and higher in protein and fat compared to most milk.
Nuts and Seeds
Nuts and seeds deliverhealthy fatsand plant-based protein to your diet for very few carbohydrates.
Choose lower-sodium or no-salt-added options when it’s possible for you to.
Nuts and seeds make great snacks or toppers for your oatmeal or salad.
Many stores are now offering grocery delivery, which can be a big timesaver.
