Meal planning is important for the person with diabetes. The weekly grocery list should remain fairly stable with variety coming from different fruits, vegetables and beans. Foods with concentrated sugar, such as sugared soda, pastries and candy should not be on the grocery list. Going to the store with a list can help avoid unhealthy impulse purchases. Whether meals are prepared from scratch or convenience foods are relied upon, a healthy diet can be obtained by picking foods from each of the categories below.
Whole Grains
A loaf of whole grain bread, a box of oatmeal and other grains such as whole-grain wraps, pasta or rolls should be added to the weekly grocery list when needed. A variety of low-sugar, whole-grain cereals should be on hand as well. Popcorn prepared with a hot-air popper is another whole-grain choice. Whole-grain foods contain fiber and help to stabilize blood sugar.
Vegetables
Seasonal vegetables add important nutrients and fiber to the diet of the person with diabetes. At least three servings of vegetables should be consumed each day. Available choices include fresh, canned and frozen vegetables. Begin shopping in the produce department and purchase as many of the vegetables in the fresh state as possible. All vegetables are healthy and some top choices are tomatoes, sweet potatoes, broccoli, Brussels sprouts, leafy greens, cauliflower, onions and mushrooms. Trying one new vegetable each week helps you get a better variety of nutrients.
Fruits
Fruits also provide nutrients and fiber to the diet. Citrus fruits, berries and purple grapes should be some of your top choices, while apples, bananas, melons, peaches, pears, plums and apricots are good options as well. All fruits are healthy, and you should aim to eat at least two servings of fruit each day. Fruit can be purchased fresh, canned or frozen. Choose fruit in its fresh state when possible.
Beans
Beans provide fiber and assist in keeping blood sugar levels stable. They should be eaten at least twice a week, and purchasing a variety of types keeps down food boredom. Beans can be purchased raw or canned.
Fish, Poultry and other Proteins
On most days of the week, add a protein source such as fish, poultry or lean beef. Fish such as salmon or mackerel should be consumed twice a week. Lean poultry or beef can be eaten several times a week. Eggs or egg substitute also provides protein as long as no more than one whole egg per day is consumed. A grocery list with two servings of salmon, two servings of chicken breast and a half-dozen eggs will provide the person with diabetes a good start on his protein requirements. These items can be purchased fresh or frozen. Avoid breaded and ground meat products.
Dairy Products
A gallon of skim milk should be on the grocery list of a person with diabetes as well as plain yogurt and a variety of cheeses. Good choices include fat-free cottage cheese, cheddar cheese and Swiss cheese. Dairy products contain needed protein and calcium. Consume at least two servings of milk products daily.
Oil and Spices
Healthy oils for a person with diabetes include olive oil and canola oil. Other oils can be eaten occasionally. Margarine should have no trans-fat, and tubs are usually healthier than stick margarine. Two tablespoons of fat should be used for cooking each day with olive oil or canola oil being the primary oil used. This healthy fat is needed by the nervous system and other organs. Spices add variety and critical antioxidants to the diet. Cinnamon, garlic and curcumin should be consumed often. Purchase one new spice each week until you have a good selection for your meals.
Snacks
Healthy snacks keep the blood sugar stable between meals and help avoid the urge to consume foods that are harmful. Along with the fruit, raw vegetables and popcorn already mentioned, add snacks such as nuts, baked crackers or chips and seeds to your grocery list. Consume at least two snacks daily.
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