Tips for Grocery Shopping

“How do I go into the food market and do my shopping? How do I navigate my way around and make healthy choices of foods that are going to fit into my diabetes meal plan?”

These are the questions that many people with diabetes ask themselves as they plan their grocery shopping trips. Here are some helpful tips to make food shopping easier, healthier, and better for your diabetes management.

General Food Shopping Tips:

• Eat before you shop.
• Bring a list.
• Stay in the perimeter.
• Read labels.

Best Choices for a Healthy Diet

• Lean cuts of meat and poultry
• Fish high in Omega-3
• Low carb fruits and veggies
• Low carb, low fat cheese
• Snacks with 15g of carbs or less

It’s good to know what to look for when you’re shopping for meat, fish, and dairy. These tips can help you select the healthiest choices while you shop.

Shopping for Meat

• Skip marbled meat.
• Go boneless/skinless.
• Prepared foods = hidden carbs & fats.

Shopping for Fish

Choose fish that is high in Omega-3. Examples include:

• Mackerel
• Herring
• Sardines
• Salmon
• Tuna
• Lake Trout

Shopping for Dairy

• Choose low fat or skim.
• Watch your portions!
• Cheese is lower in carbs than milk or yogurt.

All fruits and vegetables have carbohydrates, and carbohydrates raise your bloodsugar. Know the carb content of your produce choices.

Shopping for Veggies

High Carb:
Potatoes = 20g (approx. 1 cup mashed)
Corn = 19g (approx. 1/2 cup raw)
Peas = 14g (approx. 1/2 cup cooked)
Carrots = 10g (approx. 1/2 cup raw)

Shopping for Fruits

High Carb:
Banana = 23g (1 small)
Cherries = 16g (approx. 1 cup)
Apple = 13g (1 small)
Pineapple = 13g (approx. 3/4 cup)

Low Carb:
Rhubarb = 5g (approx. 1 cup raw)
Cantaloupe = 6g (approx. 1/2 cup)
Grapefruit = 8g (1/2)
Watermelon = 8g (approx. 3/4 cup)

Here are some excellent snack choices for people with diabetes:

Shopping for Snacks

• Low-fat string cheese
• Sugar-free Jell-O
• Fresh green veggies
• Soy crisps
• Air-popped popcorn
• Unsalted nuts