A word of thanks to our readers who have shared their thoughts on what foods to keep on hand for a fabulous meal! You might be thinking, “Gee, this seems like a lot of work to go out and buy all these foods…and then to try to find a place to keep them.” Believe me, I’m not trying to add any stress to your day. But as I’ve been saying all along, much of eating healthfully is in the planning and preparation.
How can you follow your meal plan, slash saturated fat, or trim calories if you don’t have the right foods available? Think of the last time you decided to cook a meal, only to find that you didn’t have what you needed. Did you resort to ordering takeout? Or going out to eat? Or perhaps throwing a frozen dinner in the microwave? We’ve all had those days, but if you find yourself staring at an empty cupboard or barren refrigerator time after time, perhaps it’s time to take action! So let’s continue stocking the kitchen.
Canned beans are inexpensive, they’re a much cheaper source of protein than animal foods, and they keep for a long time. If sodium is a concern, look for varieties that are lower in sodium; otherwise, rinse the beans well in a colander before cooking with them. And remember how good for you beans are — they’re full of fiber, protein, and minerals and low in fat and saturated fat. With so many varieties to choose from, you’ll never get bored. Also, don’t forget refried beans — great for dips, huevos rancheros, and bean enchiladas!
In addition to using it for sandwiches, use canned fish in pasta dishes, casseroles, salads (how about a salad Nicoise?), and omelets. Try salmon patties in place of hamburger. Sardines can be part of an antipasto or served with crackers. Buy canned fish in water rather than oil. You’ll save on calories and retain more of the beneficial omega-3 fatty acids.
More next week!
Source URL: https://www.diabetesselfmanagement.com/blog/stocking-your-healthful-kitchen-part-3/
Amy Campbell: Amy Campbell is the author of Staying Healthy with Diabetes: Nutrition and Meal Planning and a frequent contributor to Diabetes Self-Management and Diabetes & You. She has co-authored several books, including the The Joslin Guide to Diabetes and the American Diabetes Association’s 16 Myths of a “Diabetic Diet,” for which she received a Will Solimene Award of Excellence in Medical Communication and a National Health Information Award in 2000. Amy also developed menus for Fit Not Fat at Forty Plus and co-authored Eat Carbs, Lose Weight with fitness expert Denise Austin. Amy earned a bachelor’s degree in nutrition from Simmons College and a master’s degree in nutrition education from Boston University. In addition to being a Registered Dietitian, she is a Certified Diabetes Educator and a member of the American Dietetic Association, the American Diabetes Association, and the American Association of Diabetes Educators. Amy was formerly a Diabetes and Nutrition Educator at Joslin Diabetes Center, where she was responsible for the development, implementation, and evaluation of disease management programs, including clinical guideline and educational material development, and the development, testing, and implementation of disease management applications. She is currently the Director of Clinical Education Content Development and Training at Good Measures. Amy has developed and conducted training sessions for various disease and case management programs and is a frequent presenter at disease management events.
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