Proverbs 23:2 Place a knife at your throat to control you appetite CEB
Do you know what to buy?
David R. Just Ph.D. of Cornell University found that individuals make 200-300 food decisions daily. This implies that deliberate food choices are usually not possible and our society has led people to rely on rules of thumb and habit. The good news is that habits can change and having what you need from the grocery store sets you up for success at home. Professor Just describes two main decision-making mechanisms called hot and cold states. The hot-state decision prioritizes taste and convenience and will most often favor large sizes, respond to visual appeal, and make hedonic choices. Stress can lead to hot-state decisions. The cold-state decision considers prices and health information, taking smaller portions and making rational choices. Start in the produce aisle and put a variety of greens in your shopping cart. Then fill up on fruits. Visit the seafood counter and finally go toward the center of the store to find whole grains and beans. It is more challenging to find healthy choices in the areas of packaged snacks and prepared foods.
Produce
Buy sprouts, greens, leafy greens, lettuces, herbs, cabbage, celery radishes, mushrooms, blackberries and grapefruit. These choices have fewer carbohydrates per serving than starchy or super-sweet fruit and vegetables. Buy non starchy vegetables in every color. Be sure to consult with a pharmacist and a registered dietitians to ensure that your food choices do not have reactions with medications that you take. High potassium foods can stress people with kidney failure and those taking high blood pressure medication.
Darker produce have higher vitamin and mineral content to prevent disease (anti-inflammation effects?)
Fresh produce can last for a week.
Avoid or monitor your intake of potatoes, corn ,peas, carrots, banana, dates, mangoes and pineapples.
Darker produce have higher vitamin and mineral content to prevent disease (anti-inflammation effects?)
Fresh produce can last for a week.
Avoid or monitor your intake of potatoes, corn ,peas, carrots, banana, dates, mangoes and pineapples.
Dairy
Buy skim or 1% milk, low-fat half-and-half, & low-fat yogurt(organic preferred) for protein and minerals.
Choose yogurt without added sugar and with the most beneficial bacteria (eg. Stonyfield). Carbohydrate count can vary tremendously between yogurts. Labeling reading is key.
Buy reduced-fat cheese (Mozzarella is a good choice). Cheese is a great snack to pair with fruit.
Avoid whipped yogurt, whole milk, regular cheese , sour cream, cottage cheese and butter. Too much saturated fat can contribute to higher levels of cholesterol and these products also have extra sodium. Excess sodium can increase the risk of heart disease, stroke and kidney disease. The American Heart Association recommends daily sodium intake to be 1,500 mg.
Choose yogurt without added sugar and with the most beneficial bacteria (eg. Stonyfield). Carbohydrate count can vary tremendously between yogurts. Labeling reading is key.
Buy reduced-fat cheese (Mozzarella is a good choice). Cheese is a great snack to pair with fruit.
Avoid whipped yogurt, whole milk, regular cheese , sour cream, cottage cheese and butter. Too much saturated fat can contribute to higher levels of cholesterol and these products also have extra sodium. Excess sodium can increase the risk of heart disease, stroke and kidney disease. The American Heart Association recommends daily sodium intake to be 1,500 mg.
Meat & Seafood
Buy lean meats and skinless chicken. A meal mixed with protein and carbohydrates and a small amount of heart healthy fat is more satisfying and will stabilize blood sugars. Lean meat are better with marinades and spice rubs to replace the fat flavor.
Buy fatty fish like wild Alaskan salmon. Eating seafood twice per week is advised for heart health
Avoid lobster if you are tempted to eat to much butter with it.
Buy fatty fish like wild Alaskan salmon. Eating seafood twice per week is advised for heart health
Avoid lobster if you are tempted to eat to much butter with it.
Frozen Food
Buy vegetables which are easy to prepare and usually have more nutrients then fresh vegetables.
Avoid desserts, pizza or frozen entrees with more than 10 grams of fat per serving. High fat items can hinder weight management programs.
Avoid desserts, pizza or frozen entrees with more than 10 grams of fat per serving. High fat items can hinder weight management programs.
Baking
Buy Stevia and Splenda that will not affect blood sugar levels. Agave nectar is also good because of its lower glycemic load per portion. It sweet flavor can be substituted for sugar in a variety of instances.
Buy whole wheat or whole grain flours that are a great baking substitute for those who want to continue baking cookies and cakes following a diabetes diagnosis. Buy healthy fats like walnuts, almonds, olive oil and canola oil that are health smart. Buy single serving storage containers for leftovers (preferably glass). Non fat cooking spray and a measuring cup can also be helpful.
Avoid items with sugar code names such as evaporated cane juice, honey, agave, corn syrup, or high-fructose corn syrup.
Buy whole wheat or whole grain flours that are a great baking substitute for those who want to continue baking cookies and cakes following a diabetes diagnosis. Buy healthy fats like walnuts, almonds, olive oil and canola oil that are health smart. Buy single serving storage containers for leftovers (preferably glass). Non fat cooking spray and a measuring cup can also be helpful.
Avoid items with sugar code names such as evaporated cane juice, honey, agave, corn syrup, or high-fructose corn syrup.
Canned Goods
Buy lower-sodium veggies, beans and fruits packed in natural juices or water. For people who rely on family or public transportation for stocking up at the store, frozen and canned goods really extend the ability to make nutritious meals between trips to the store
Buy low-sodium canned or boxed broth for sautéing or soups.
Avoid jarred fruit to cut costs and omit products that have their vitamins easily depleted.
Buy low-sodium canned or boxed broth for sautéing or soups.
Avoid jarred fruit to cut costs and omit products that have their vitamins easily depleted.
Cereal, Chips & other packaged goods
Buy baked snacks, 100% whole grain crackers, air-popped or calorie-controlled popcorn, brown rice, whole grain cereals, and black or red quinoa for a pantry full of complex carbohydrates that provide good sources of fiber and enable the body to absorb them slower.
Beverages
Buy a water filter pitcher and refill filters. 100% fruit juice in small portions is also a nutritious choice. Flavored and sparkling water is also a suggestion for those who dislike regular water. Unsweetened tea and calorie-free lemonades, teas and sodas are better alternatives to high sugar drink mixes or sodas.
Avoid regular soda and energy drinks
Avoid regular soda and energy drinks
Condiments
Buy mustard and apple cider vinegar. These add a ton of flavor with very little sugar. Vinegar may also slow down the digestion of carbohydrate in the intestines.
Avoid ketchup, hoisin and teriyaki sauce because of the sodium and sugars
Avoid ketchup, hoisin and teriyaki sauce because of the sodium and sugars
More tips
Buy favorite foods in smart portions. To make a lifestyle change, you must be realistic and not deny yourself of everything you love. We eat for social, emotional and many other reasons so learning changes over time will lead to life-long success and better management of blood sugars and body weight. Making lists ahead of time will lesson stress of managing your meals at home. This will prevent impulse buying and forgetting an important item.
Avoid portions and foods that cause you to binge eat which is medically diagnosed when a person experiences repeated episodes of overconsumption of food with a sense of a lack of control with a list of possible descriptors such as how much is eaten and distress about the episode occurring at least once a week for three months.
Thank you to Juliann Schaeffer and Maggie Moon of Today’s Dietitian for grocery shopping advice.
http://www.localharvest.org/
Avoid portions and foods that cause you to binge eat which is medically diagnosed when a person experiences repeated episodes of overconsumption of food with a sense of a lack of control with a list of possible descriptors such as how much is eaten and distress about the episode occurring at least once a week for three months.
Thank you to Juliann Schaeffer and Maggie Moon of Today’s Dietitian for grocery shopping advice.
http://www.localharvest.org/
