THE DIABETIC KITCHEN
The best way to stay on a healthy eating plan is to get rid of the unhealthy temptations in your kitchen and fill it with better choices. Throw out those cookies, crackers, and cakes and start up a new healthy life. With the following foods on hand, you'll be ready for a quick, healthy meal anytime.
Buy lots of fruits, vegetables, low-fat dairy, lean meats, nuts, and whole grains. Healthy frozen, canned, and dried foods make food preparation easy and convenient.
IN THE PANTRY:
The most obvious place to start is IN THE PANTRY
. Get rid of those out-of-date cans and bring in fresh, healthy foods.
==> Fruits (apples, melons, oranges, etc.)
==> Dried fruits (cranberries, prunes, apricots, raisins, etc.)
==> Garlic and onions
==> Whole grains (amaranth, barley, brown rice, oats, quinoa, rye, semolina, wheat, and more)
==> Regular potatoes and sweet potatoes
==> All kinds of beans (low or no sodium,fresh, dried and canned)
==> Brown sugar
==> Healthy canned soups and broths
==> Canned fish (tuna, sardines, etc.)
==> Canned vegetables of every kind (low or no sodium is preferable)
==> Canned tomatoes and tomato sauces (no high-fructose corn syrup or trans fats)
==> Teas (black, green, and oolong)
==> Whole wheat flour
==> Vinegar (balsamic, cider, red, and white)
==> Oils (olive, canola, vegetable with no saturated or polyunsaturated fats)
IN THE REFRIGERATOR:
Clean out your refrigerator and make it sparkle with the following healthy diabetic food choices.
==> Bottled water
==> Low-fat or fat-free milk, cheese, and yogurt
==> Fruits (raspberries, apples, lemons, grapefruit, grapes, blueberries, etc.)
==> Vegetables (broccoli, cabbage, peppers, greens, carrots, celery, cauliflower, eggplant, mushrooms, cucumbers, squash, etc.)
==> Trans fat free margarine
==> Nut butters (all natural peanut butter, almond, or cashew)
==> Eggs
==> No sugar mayonnaise, ketchup, and mustard
==> Lean meats (skinless chicken, turkey, beef, fish)
IN THE FREEZER:
==> Frozen meats
==> Frozen veggies
==> Frozen fruits (berries freeze great)
HERBS AND SPICES:
HERBS AND SPICES can go a long way in making the same old healthy foods taste more inviting, depending on how they are prepared and the ingredients used.
Don't be afraid to splurge and keep plenty of different unusual herbs and spices in your new diabetic kitchen. Also, add herbs and spices to oils for extra taste.
==> Herbs and spices (cinnamon, rosemary, saffron, basil, allspice, vanilla beans, parsley, pepper flakes, and more)
Use citrus fruits, citrus peels, or vinegars to alter the taste of a healthy meal. Make a dressing of olive oil, garlic, and balsamic vinegar for salads.
Dried fruits, for example apricots and raisins, and dried vegetables, for example sun-dried tomatoes and mushrooms, are convenient, long lasting, and add interesting flavor.
Prepared sauces can make a boring dinner exciting. Consider keeping some salsa and hot sauce handy.
As you can see, a diabetic kitchen can be a yummy and healthy place to be. It's a lot easier to stick to your diet plan, when your kitchen has plenty of the healthy foods and all temptations are eliminated.
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