Carbohydrate Counting

Diabetes Support Group Meeting Highlights
September 15, 2009

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What's in Dr. Baker's Shopping Cart?

On Tuesday, September 15, Dr. Maribeth Baker from Prairie Clinic took the Diabetes Support Group on a grocery store tour at the local Piggly Wiggly. The tour focused on the perimeter of the store and Dr. Baker provided several helpful tips to eat healthy.

Produce Section

Dr. Baker encourages patients to spend most of their grocery dollars in the produce section and to "eat like the colors of the rainbow" - include a variety of fruits and vegetables in your diet. Not only is a plant-based diet good for overall health, but it is also good for the environment. Aim for a combined total of 5 servings of fruits and vegetables daily. Remember that fruits and some vegetables contain carbohydrates, which will influence your blood sugars. Some helpful tips:

Try kiwi if you're having problems with constipation
If you're having meat on the grill, have broccoli or cauliflower on the side to off-set the chemicals produced from grilling
Try a grilled portabella mushroom instead of a burger
Top your salad or sandwich with sliced avocado

Meat and Seafood

Limit red meat consumption to 1-2 times/week and remember a serving of meat is 3 oz., which is the size of a deck of cards. Eat more fish: salmon, tilapia, chunk light tuna. Since albacore tuna is a larger fish, it is higher in mercury than chunk light tuna.

Dairy

Aim for 2-3 servings/day and choose "light" or "low-fat" products as dairy products can be high in fat. Some helpful tips:

Try Kefir - it contains probiotics, which can aid in digestion
Use parmesan cheese - it contains less fat and has more flavor; therefore, you'll use less
Butter - okay to use, just enjoy in small amounts
Ice cream - this is a treat, so enjoy in moderation

Breads and Cereals

Choose whole grain bread and cereals. Some helpful tips:

Watch the sodium content in breads
Choose cereals with less than 9 grams of sugar per serving
When choosing a hot cereal, such as oatmeal, choose the cooking variety and avoid the instant packets as these can be high in sodium

Always go grocery shopping with a plan and a list. Avoid shopping when you are hungry or in a hurry as you are more likely to purchase unhealthy items.

If you have questions on grocery shopping or would like more information, please contact JoEllen Neefe, RD, CD at Prairie Clinic. Our next diabetes support group meeting will be on October 20, 2009 at 6pm and the topic will be Stress Management. For more information, please call Rita at 644-2458.