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Supermarket Selections
Diabetes Support Group Meeting Highlights
May 15, 2012
On Tuesday, May 15, JoEllen Neefe, RD, CD, CDE from Prairie Clinic took the Diabetes Support Group on a grocery store tour at the local Sentry grocery store.
The tour focused on the perimeter of the store and included reading ingredient labels; nutrition facts labels; and portion sizes were also discussed.
Produce Section
The produce section offers a variety of color, flavor, and vitamins/nutrients. Here are some suggestions when shopping in the produce section:
- Select a rainbow of produce - include a variety of fruits and vegetables in your diet
- Buy what is in season
- Select produce with the longest storage life, such as: broccoli, brussels sprouts, carrots, potatoes, apples, grapefruit, oranges
- Don't be afraid to try something new
- Aim for a combined total of 5 servings of fruits and vegetables daily
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.
- Limit the consumption of "marbled" meat or meat that has "flecks" of fat present throughout the meat as these are high in fat.
- Trim any visible fat whenever possible.
- " Choose "round" and "loin", such as tenderloin, sirloin, eye of the round, and top round.
- " Eat more fish: salmon, tilapia, chunk light tuna. Since albacore tuna is a larger fish, it is higher in mercury than chunk light tuna.
- Limit processed meats (luncheon meats, hot dogs, brats, etc.) as these are high in sodium.
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:
- When choosing a yogurt, look at the nutrition facts label for the carbohydrate content as this varies from brand to brand
- White milk, preferably skim milk, is lower in carbohydrates than chocolate milk
- 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:
- Read the ingredient labels on breads and cereals to determine if the product is whole wheat or whole grain.
- Choose cereals with less than 8 grams of sugar per serving
- When choosing a hot cereal, such as oatmeal, choose the cooking variety as the instant packets are higher 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, CDE at Prairie Clinic.
Our next diabetes support group meeting will be on June 19 at 5pm and the topic will be "Tips for Being Fit" so wear comfortable clothing as we will be doing
light chair/standing exercises. Our guest presenter will be Marnie Harringtion from Sauk Prairie Memorial Hospital.
For more information, please call Rita at 644-2458..
Other Important Links and References:
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