When shopping for vegetables, look for produce that’s in season in your area; it will usually taste better and cost less than imported, out-of-season produce. Frozen vegetables are a good substitute for fresh since they are often frozen immediately after harvest, and low-sodium canned vegetables are an alternative as well. (For more shopping tips, click here.)
Meats and other protein foods. Unprocessed red meat, poultry, and fish contain virtually no carbohydrate. Some other protein sources, such as soybean-based meat substitutes, do, so read package labels to see whether these protein sources also need to be counted as carbohydrate choices. For a heart-healthy diet, select lean cuts of red meat and poultry and low-fat cheeses and meat substitutes, and practice portion control: Most people need no more than 3 ounces of cooked meat at a meal.
When it comes to fish, fatty fish may be as good a choice as leaner fish. Many national health organizations are now urging people to eat two to three servings of fish per week, particularly fish containing high levels of omega-3 fatty acids, such as albacore tuna, herring, lake trout, mackerel, salmon, and sardines. Omega-3 fatty acids are believed to lower the risk of cardiovascular disease. Portion control is still important, however, and a portion of fish is generally 3 to 4 ounces.
Fats. A little fat can go a long way toward enhancing flavor in your meals. Fat can also help to slow down carbohydrate absorption in the gut, so don’t try to cut all the fat out of your diet. Instead, enjoy the textures and tastes of fats in moderation. Choosing oils high in monounsaturated fats, such as olive oil and canola oil, is recommended to maintain or improve heart health.
Free foods. A food is considered “free” if it provides no more than 20 calories or no more than 5 grams of carbohydrate per serving. Some free foods, such as diet soft drinks, contain no calories or carbohydrate, so even large amounts will not affect blood sugar level. Others, such as mayonnaise, contain a lot of fat, so only a small portion of the food is considered “free.” Free foods that are high in sodium, such as dill pickles, should be eaten in moderation regardless of whether they contain any carbohydrate or fat. Using foods on the free foods list in the table “Low Carbohydrate Foods” can help you work more flavor into your meals, make your meals and snacks a little more filling, and provide your taste buds with more variety.
When stuff happens
In an ideal world, each person would consume only as many calories as he needed each day and would always have a selection of fresh, low-fat foods available. In real life, things don’t always work out so nicely, but an occasional splurge or meal that doesn’t quite fit into your meal plan doesn’t have to be the end of the world. As long as you usually stick to your meal plan, you should be able to meet your diabetes and general health goals.
High-fat meals. An occasional high-fat meal is almost inevitable. If you know it’s coming, you might plan for it by keeping your other meals for the day moderate in fat content (but don’t skimp on meals or you’re likely to overeat later). You can also keep portion control in mind at the meal and try to keep yours small.
Some people find that a high-fat meal such as pizza raises blood glucose level later in the day, and many people who use insulin have learned to compensate with larger doses of mealtime insulin. Before trying this, it’s important to establish that a given meal or amount of fat actually does raise blood glucose, and it’s advisable to work with your dietitian or doctor when changing insulin doses.
