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Creating a Diabetic Friendly Grocery List

Healthy eating starts at the grocery store! Having a grocery list in hand can make grocery shopping faster, more efficient and even healthier! You may have heard that if you go to the grocery store on an empty stomach you are sure to leave with muffins, cookies, and ice cream. Everything can look appetizing when you are hungry! Following a grocery list can help keep you on track and your mind on choosing foods that will guide you to better health.

Produce Section:

  • Anything!

While fruits do contain carbohydrates, they are an important food group to include every day. Aiming to get 2 servings of fruits daily can help you reach the recommended amount of fiber and give you plenty of other beneficial nutrients.

Fresh Meat Department: Loin and round = lean

  • Beef: Sirloin, Flank, Round
  • Pork Tenderloin
  • Boneless, Skinless Chicken Breasts
  • Lean Ground Beef, Turkey & Chicken
  • Sliced Deli Meat
  • Salmon
  • Tilapia

Dairy Department:

  • Kefir
  • Regular or Greek Yogurt
  • Low-Fat Cottage Cheese
  • Cheese Sticks
  • Skim or 1% Milk
  • Eggs
  • Smart Balance margarine
  • Benecol margarine

Within the Grocery Aisles:

  • Canned Tuna
  • Nuts (almonds, pecans, walnuts, cashews, peanuts)
  • Beef Jerky
  • PB2 (powdered peanut butter)
  • Peanut Butter
  • Chia or Flax Seed
  • Brown Rice
  • Quinoa
  • Whole Wheat Pasta
  • Corn Taco Shells
  • Carb Balance or Whole Wheat Tortillas
  • Shredded Wheat Cereal
  • Kashi Go Lean Cereals
  • Old-Fashioned or Steal Cut Oats
  • Wheat Thins
  • Triskets
  • Popcorn
  • Rice Cakes
  • Sara Lee 45 Calorie Whole Wheat Bread
  • 100% Whole Wheat Breads
  • Sandwich Thins
  • FlatOut Wraps and Tortillas
  • Beanitos
  • Granola/Protein Bars (Nature Valley, Fiber One, Quest, Oh Yeah, Rx Bars: aim for 5 grams of fiber or 10 grams of protein in a snack bar)
  • Mrs. Dash Seasonings
  • Olive or Canola Oil Sprays
  • Sweeteners (Sucralose, Stevia)
  • Oil-Based Salad Dressings
  • Canned Fruit in 100% Juice or No Sugar Added
  • No Salt Added Canned Vegetables
  • No Salt Added Canned or Dried Beans (black, kidney, navy, pinto, garbanzo)
  • Low-Sodium Broths
  • No Salt Added Canned Tomatoes
  • 100% Fruit Juice
  • Herbal Tea
  • Sparkling Water
  • Low-Sodium Vegetable Juice
  • Unsweetened Green Tea

Frozen Aisles:

  • Cauliflower Rice
  • Steamable Vegetables
  • Superfood (lentils, couscous) Side Dishes
  • Edamame
  • Frozen Fruit
  • Veggie Burgers
  • Halo Top Ice Cream

Blog post provided by:
Megan Kemp, RDN, LD


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