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    6 views8 pages

    101 Foods and Grocery Guide PDF

    Uploaded by

    Mike Purnama

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    Download as pdf
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    > a id — ___{ DIABETES |“ 2 SHOPPING GUIDE & 101 FOODS TO AVOID WITH DIABETES James Marin RD, EN @ DiabetesManagementCourse.com "Climbing your mountain with the right tools is the difference between failure and success." James Marin, RD, EN SHOPPING GUIDE We've created this essential shopping list to help you stock your kitchen with foods that ‘are right for you and address your specific health concerns and needs cece Be hoe CI Fruits in season/on sale (i Vegetables in season/on sale C1 Salad greens pre-cut or whole Cl Petatees — red, yukon, sweet potato fie — whole cloves or minced in jars es 1 Vinegars - apple cider, balsamic, ricered wine, white wine 0 Oils - olive, canola, coconut, sesame (1 Peanut or almond butter Woe for a1. NaTuraL (0 Tea bags - black, green, herbal oe ee Cl Salsaxxt for no adiied sugars ve Cl Het sauce 1 Mustard ~ yellow, brown, Dijon (1 Plant-Based Mayonnaise Ci Ketehup wires Lookat tho ingrecionts BBQ sauce WRI (or lowest cords per soning (Lemon juice CI Soy sauce UCR for rechuced socitm Ces (1 Chicken Breasts or Thighs {oonsless skinless) 11 Perk Loin Chops esi shis-cut) Ci Lean Sirloin Steaks C1 Salmon, Trout, Albacore Tuna, Herring, Mackeral, Sardines, Halibut AGRI Only buy organic te reduce toxn exposure and inflammation ZEKE Animal products should only make up S% ofa cate rtcke inorder fo recice cease sk SHOP SMART For Controlling Diabetes «Don't shop on an empty stomach «Plan your weekly meals «Keep your pantry stocked with the essentials «Organize your list according to the layout of your store Shop local and organic for increased nutrition. 100% Whole Grain bread/rolls/wraps/pita forhghest ber & wes cob pe senna Renkin O Salt Co Garlic powder (Black pepper Onion powder Oltalian seasoning i Curry powder, 0 Bay leaves 0 Cinnamon, Cayenne pepper 1 Ginger @ 1 Chili powder CNutmeg 0 Cumin OM®s. Dash ~ mary varieties available Pero 1 Brown rice A523 fr plan, no scxices or seasonings (Dried beans O Quinea Lentils 1 100% whole grain pasta alten tea? ZEKE for quinoa ox brown rice pasta CO Steel cut and/or regular oats (Cold cereal WZ5RI Look forthe highest fiber andi no ackked sugars CO Hummus, Salsa, Guacamole Gi Nuts LOC RE for unsalted Fruit, Whole Grain Crackers, Smoothies LEERY Look oho ingreconts ancl meke sure there is no added sugar ews @iabecestanagementcoursecom Peer 1D Cocenut or almond yogurt (unswoes: AGEKI for no addled sugar and simple 2 Unsweetened coconut, almend or hemp 1 Use a nut based cheese or dairy alternative at your local store © Use a Plant-Based butter with zero omnes a Jarred and Canned Foods 0 Any pickled vegetables: pickle: ginger, sauerkraut nei no drial ingredient CD Tomatoes Tomato sauce or pasta sauce WERE for no sugars adcied (© Whole beans ro added sugar -_ (Low sodium broth WSORI for cans without BPA © Use a plant-based sour cream Frozen Foods [Plain frozen vegetables - occa! caulifower, carots, pi (Plain frozen fruits (i Frozen meals with whole food ingredients - no cckiec sugar anc no arificiel ingredients Whole grain waffles or pancakes > LOURE for no acied sugars: y 1ch, peas, corn erties, peaches tana rt OTetu Remember the KEY to control (Tempeh (Bean Burgers is healthy weight management,eating habits and lifestyle «Stick ry AGERE for “phosp en oa cuore the low potassium fruits and vegetables «Always purchase “no salt acided” canned and frozen foods

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