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Make a shopping list before you go to the grocery store and stick to it. Grabbing items as you shop can add up very quickly. Plan out your meals and snacks to help guide you when you shop. Balance is important when managing diabetes. Carbohydrates, protein, and fat should all be part of your meal. The American Diabetes Association ® has a guide called the Diabetes Plate Method that provides a visual of how your plate should look. Canned and pre-packaged foods can save you money, but they can also contain ingredients that may affect your blood glucose (blood sugar) and contain extra salt. Look

One ear of fresh corn has 2.5 grams of gut-friendly fiber and 10% daily value of vitamin C, an essential nutrient that can help the immune system and reduce inflammation in the body. Fresh corn (and frozen sweet corn) also contains the vitamins thiamine, folate, magnesium, and potassium. Thiamine keeps the nervous system healthy, folate helps to create healthy red blood cells, magnesium helps regulate blood glucose (also called blood sugar) and blood pressure, and potassium helps nerves and muscles function at their best. Corn is also high in lutein and zeaxanthin, carotenoids that can help

What are Leafy Greens? Keep in mind, all lettuces are leafy greens, but not all leafy greens are lettuces. There is a whole world of leafy greens beyond lettuce! Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula. Leafy greens also include cruciferous vegetables, like collard greens, bok choy, cabbage, watercress, and broccolini. There are hardy leafy greens like kale and cabbage, and more delicate greens like spinach and chard. And let’s not forget all the delicious greens attached to vegetables like beets, radishes, and carrots. So, there’s no getting

Broccoli is a member of the cabbage family, of which cauliflower, kale, and Brussels sprouts are also members. Also known as cruciferous vegetables, they contain fiber, vitamin C, vitamin K, iron, and potassium. Broccoli contains more protein than most other vegetables, great for those on a plant-based diet. Per cup, broccoli has just 30 calories, but 2.4 grams of fiber and 2.5 grams of protein. Just half a cup of broccoli contains almost 70% of the daily value of calcium. Broccoli also contains folate, important for pregnant women and fetal growth, and potassium, beneficial for blood pressure

Nutritional Benefits of Green Beans One cup of green beans packs a mighty nutritional punch. One cup of green beans has four grams of fiber, most of which is soluble fiber. This type of fiber can help to lower LDL cholesterol (“unhealthy” cholesterol) and blood pressure. Green beans are also a good source of vitamin A and C. Vitamin C is an antioxidant that helps the immune system function and protects skin. Vitamin A is important for skin health, vision, and our immune system. Green beans are also a good source of manganese, which helps support our metabolism, bone health, and wound healing

Are the noodle days over if you have diabetes? No, but you have to figure out how to fit noodles into your eating plan in a way that helps you manage your blood glucose (blood sugar). How to Fit Noodles in Your Diet The typical pasta you’ve probably been enjoying for years can fit into your eating plan, and there are additional benefits if the noodles have been enriched with vitamins and minerals. But traditional noodles are still a carbohydrate. So, be sure to only eat one cup of pasta at a meal. Or follow the Diabetes Plate Method and limit the pasta serving size to ¼ of the plate

Health Benefits of Fruits and Vegetables Let’s look at just some of the health benefits of fruit and vegetables. A diet rich in fruits and vegetables has nutrients like potassium that may reduce risk for stroke, other cardiovascular diseases, cancer, and type 2 diabetes. Fruits and vegetables contain folate, which helps the body form red blood cells, as well as health-promoting phytochemicals, including antioxidants, that maintain optimum health. Both fruits and vegetables have concentrations of vitamins, such as C and A, and minerals. And, of course, they’re full of dietary fiber, which helps

The reason for this is simple. Fruit juices, and specifically citrus juices, have lots of carbs without the benefits of fiber and other nutrients from the actual fruit. For instance, an 8-ounce glass of orange juice contains 24 grams of carbs. Grapefruit juice has just a smidge less. If your diabetes management plan calls for 35 grams of carbs a meal, there’s not much left for you to eat after a glass of juice. Benefits of Eating Citrus People with diabetes have to be sensible eaters and weigh the decision of which food choices to make. Consider this: Enjoying a small orange contains just 11

Strategies to Eat Out Like a Pro Rather than blowing your meal plan and regretting it later, how about trying some of these strategies? Go to restaurant outings “gently hungry” instead of overly hungry, suggested Janice Baker, RDN, CDCES. “Over restricting during the day or preceding a restaurant or party event can biologically lead to unintentional overeating,” she explained. “This is BIOLOGY, not willpower.” Check out menus online ahead of time. By scoping out the options, you can make decisions in advance, which can remove some of the stress and the distraction of tempting but unhealthy

How to Stretch Your Food Instead of coming up with and shopping for different recipes for every single meal over the course of a week, try planning two or three main ones , which will lead to other options throughout the week. For instance, you could roast a chicken (or, if it helps, buy one already cooked) for a meal. Serve it with cooked farro, roasted butternut squash, and a green salad. Make enough to have leftovers for day two and use whole wheat tortillas and make chicken tacos. Add some of the salad and your favorite salsa you have in the fridge. To make a salad, use the leftover salad