Wednesday, March 16, 2011
Shopping for Diabetes - What do I buy?
People find it more confusing than ever these days to make the “right” choices when they go to the grocery store. With lots of information available to assist in making healthy choices, it has become a bit overwhelming when trying to interpret labels, choices, and food groups, while attempting to strike a balance with family preference.
Here are some helpful tips:
- Never grocery shop when you are hungry!!! You will buy items that you don’t want or need.
- Start by thinking about what foods you need in your diet each day: (grains/starches, fruits/vegetables, meats and milk products).
- If possible, try to plan out your meals for the week, and grocery shop according to what ingredients you will need. This will help you to buy only the things you need, and not buy random items that you don’t need.
- Every day adults need :
- Vegetables: 4 - 5 servings
- Fruits: 2 - 5 servings
- Grains & Starches: 6 - 8
- Milk and Alternatives: 2 - 3 servings
- Meat & Alternatives: 5 - 8 ounces
- Shop the perimeter of the store (your healthier choices are on the edges).
- Buy plenty of fruits and vegetables.
- Canned and frozen vegetables are as good as fresh vegetables just watch for added sugar and salt.
- With meats, be sure the portion size is right – some steaks are 10 ounces each!
- Do you really need those snack foods? Sometimes we buy things out of habit, not need!
- There’s nothing wrong with convenience – as long as the food is nutritious.
- Your aim is to lower the fat, sugar and sodium in your diet.
- Use “Health Check” as a guide.
- Precut veggies such as baby-cut carrots, broccoli and cauliflower mix, frozen vegetables, or bagged salads with a light dressing are a great, easy way to get more vegetables into your diet.
- Try these frozen dinners for a quick fix: PC Blue Menu, Lean Cuisine, Michelinas ‘lifestyles’, Crazy Plates.
- Sugar-free doesn’t necessarily mean healthy as the fat content might be higher!
- Some “diet” foods are helpful in lowering sugar intake – diet soft drinks, diet Jell-O, crystal light.
- Be careful with “seasoned meats” this usually means they have salt and phosphate additives.
The Renfrew County Diabetes Education Team consists of Certified Diabetes Educators (Registered Dietitians and Registered Nurses) who work in cooperation with physicians, pharmacists, and family members to deliver clientcentred care.
Team members are based out of hospitals in Arnprior (613-623-7720), Deep River (613-584-3333, ext. 313), Pembroke (613-732-3675, ext. 6151), Renfrew (613-432-4851, ext. 162) and Barry’s Bay (613-756-3045, ext. 240) and provide both individual and group appointments. For advanced care they provide referrals and telehealth sessions with specialists.
To make an appointment, call any of the sites. No referral is needed to meet with the team.
FOR MORE INFORMATION, PLEASE CONTACT:
Karen Roosen, Diabetes Education Coordinator
Pembroke Regional Hospital
(613) 732-3675 ext. 6530 / karen.roosen@pemreghos.org
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