When first diagnosed with diabetes, where do you start? Overwhelming, I know. When you come back to reality, you think, "How will I cope? What will I eat?" As I was compiling the first Betty Crocker Diabetes Cookbook, I met a woman who'd been diagnosed with diabetes at 10 years of age, over 40 years ago. As she was in the hospital having tests run, she said to her Mom, "The nurses say I have diabetes, what does that mean?" Her Mom said, "It means our whole family is going to be eating healthier." Wise woman, that's exactly what we recomend, that the whole family adopt a healthy eating and exercise plan, it's better for everyone.
It's a good idea to meet with a diabetes educator who will ask you lifestyle questions and work with you to set up a diabetes meal plan. He or she may offer shopping tips, good food advice and samples of foods high in fiber, like Fiber One® cereal. Take all the classes and learn as much as you can about health, making the best food choices and exercise, the tools to keeping your blood glucose level managed.
Right off the bat, here are a few great resources:
www.diabetes.org or call 1-800-342-2383 American Diabetes Association. Rate Your Plate, an interactive site that lets you visually gauge each plate of food for nutritional balance
www.aadenet.org or call 1-800-338-2383 American Association of Diabetes Educators
Betty Crocker's Diabetes Cookbook, Everyday Meals Easy as 1-2-3. Teamed up with the International Diabetes Center, this book offers accurate medical information as well as 140 great-tasting recipes from Betty Crocker, tips and advice from people with diabetes, as well as a 7-day Meal Plan to get you started.
Betty Crocker 30-Minute Meals for Diabetes, 150 great-tasting main meal, mini meals and snacks recipes. Has a 10-day menu plan, tips for counting carbohydates, secrets to manage diabetes and a healthy diabetes pantry section.
So, what foods do you shop for and prepare? Here's a start:
1. Fruits and Veggies--I cannot say enough about the importance of eating fruits and vegetables. They contain so many great nutrients and can be a snack, eaten with a meal or as a dessert. Choose bananas, berries, grapes, melons, orchard and citrus fruits. Broccoli, cabbage, cucumbers, sweet potatoes, squash, spinach and other salad greens are great veggies. Eat your favorites or try some new ones like jicama or edamame (green soybeans) to keep it fresh and interesting. Frozen, dried and canned count, too.
2. Whole Grains--Oatmeal and barley, the cholesterol-lowering grains, are terrific for just that reason, plus they're tasty and familiar. You can add these grains to cookies, bars, pancakes, waffles and banana or other fruit breads. Quinoa, bulgur wheat, whole wheat couscous, brown rice and so many others are great choices for lunch or dinner because they are quick to prepare and so tasty. 100% whole wheat bread is sensational for sandwiches and whole-grain ready-to-eat cereal is a wonderful choice for breakfast or snacks.
3. Low-fat Dairy--Skim milk, fat-free sour cream and plain or flavored fat-free yogurt are wonderful choices. Pick from either reduced-fat or fat-free cream cheese and cheese as you like. When it comes to making a dip or dressing, you can use fat-free option--it saves a lot of calories and when mixed with other ingredients, the texture and flavor are okay.
4. Fish and Shellfish--Especially salmon and tuna because they contain Omega-3 fatty acids. All fish is beneficial, so you can decide which you or your family likes best. Shellfish like shrimp, clams and crab make excellent choices, too.
5. Meats and Poultry--Meat is a great source of protein and iron- it's best to get the leanest cut, like pork or beef tenderloin. Sirloin steak and lean pork chops are also good choices, as is 90% lean ground beef and ground turkey for chili, soups and stews. Skin chicken and turkey before eating to reduce fat.
6. Beans--There are so many kinds of beans, everyone is sure to find one they like. Cannellini, kidney, chili, black, they can be stirred into salads, casseroles, soups and stews. High in fiber, beans also contain many other nutrients.
7. Oils and Dressings--Canola and/or olive oil are good choices when sauteeing or stir-frying. Think liquid and use oil in place of butter, margarine and shortening to reduce the saturated fat and replace it with polyunsaturated and monounsaturated whenever you can. Low-fat or fat-free salad dressings, balsamic vinegar or other flavored vinegars add a lot of flavor and have much fewer calories and fat than the regular counterparts.
8. Frozen Foods--Soy protein burgers and crumbles make great substitutes for meat and most brands are very high quality these days. Lowfat frozen yogurt usually has fewer calories and fat than ice cream (be sure to check the label, though-some brands are higher fat than others). Whole fruit freezer pops make a delicious frozen dessert or snack.
9. Bakery--Whole grain breads and rolls, whole wheat English muffins, whole-grain pitas, corn tortillas and whole wheat tortillas are the best choices here. Grains are so beneficial for diabetes, so go for the highest amount of grain possible. (listed on the package)
10. Snacks--Choose reduced-fat whole grain crackers or flatbreads, rice crackers, whole wheat pretzels, plain or low-fat microwave popcorn, fig bars or graham crackers for fewest calories.