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Learn How to Make Smart Protein Choices When Meal Planning for Diabetes

814 - Diabetic Gourmet Magazine

Learn how to make smart choices with protein foods, how to vary your protein choices, what to look for on the food label and more.

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.

Beans and peas are also part of the Vegetable Group. They are excellent sources of plant protein, and also provide other nutrients such as iron and zinc.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. Meat and poultry choices should be lean or low-fat.

Start with a lean choice

Keep it lean

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Vary Your Protein Choices

Choose seafood at least twice a week as the main protein food (Seafood Recipes [2]). Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring. Some ideas are:

Choose beans, peas, or soy products as a main dish or part of a meal often. Some choices are:

Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items:

What to Look for on the Food Label

Download "Use the Nutrition Facts Label to Eat Healthier" [3] for tips about the saturated fat, trans fat, cholesterol, and sodium content of packaged foods.

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Keeping It Safe to Eat

What's in the photo above? Sopa De Pollo a la Mexicana [5]