Diabetes is a disease that results in high blood glucose levels (sugar levels). These high sugar levels can lead to serious diabetes complications.
Approximately 26-million people nationwide have diabetes. For these people, making healthy food choices, being physically active, and reaching and staying at a healthy weight are all keys to managing the disease.
Making healthy food choices on a budget can be a challenge, but it's possible to eat well without spending a lot of money or time.
Consider these tips to eat better, save time, and stretch your food dollars.
- Review grocery store ads and clip coupons.
- Make a list of what you need and plan ahead to cook enough food to have a second meal.
- Visit your local farmers market where prices tend to be lower because you buy direct from the farmer.
- Buy frozen or canned vegetables with no salt added and canned fruit packed in juice - they are just as good for you as fresh produce and will not go bad.
- Buy low-fat or fat-free milk in the largest containers you can handle before it spoils.
- Make your own meals and snacks at home instead of buying less healthy, more expensive prepackaged and processed foods such as macaroni and cheese or spaghetti.
- Healthy snack ideas include air-popped popcorn or 1 cup of vegetables served with some salsa or a little low-fat salad dressing.
Here's an example of a healthy recipe that the whole family can enjoy. Designed to serve nine people, nutrition information, including carbohydrate grams, is provided for the recipe.
Beef and Bean Chili
Yield: 9 servings; 8 oz per serving
- 2 lb lean beef stew meat, trimmed of fat, cut in 1-inch cubes
- 3 Tbsp vegetable oil
- 2 cup water
- 2 tsp garlic, minced
- 1 large onion, finely chopped
- 1 Tbsp flour
- 2 tsp chili powder
- 1 green pepper, chopped
- 2 lb (or 3 cup) tomatoes, chopped
- 1 Tbsp oregano
- 1 tsp cumin
- 2 cup canned kidney beans *
* To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at home without salt.
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- Brown meat in large skillet with half of vegetable oil.
- Add water. Simmer covered for 1 hour until meat is tender.
- Heat remaining vegetable oil in second skillet. Add garlic and onion, and cook over low heat until onion is softened. Add flour and cook for 2 minutes.
- Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture. Simmer for 30 minutes.
- Serve chili with a mixed green salad with tomatoes, cucumber, and peppers topped with reduced-fat or fat-free salad dressing.
Nutrition Information Per Serving:
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 76 mg
Sodium 162 mg
Total Fiber 4 g
Protein 33 g
Carbohydrates 16 g
Potassium 769 mg