Download the PDF for a quick cheat sheet on preparing healthy meals for the whole family.

Some people are just easy to please and ready to eat whatever is set before them. Other people are so picky it seems like nothing pleases them, and especially if it is considered “healthy” or “good for you.” How can we plan, buy, and prepare for kids or those who don’t understand the importance of eating healthy?

A great place to start is to know where to find the healthy foods in the grocery store. Generally, buying food from the outer aisles of the grocery store is a good practice. That is where you find the fresh meat, fresh fruit, fresh vegetables and dairy products. Those items are usually on the healthy list. You can also find foods in the frozen food aisle – fresh frozen vegetables and fruit with no added salt or sugar. Many whole grain foods such as whole grain pasta, brown rice and whole grain bread are found in the middle aisles.

It is also a good idea to read the nutrition labels on the packaged foods to understand what’s in the food.

If you have children, engage them in the grocery shopping. Have them choose a new vegetable or fruit to try. There are some really interesting looking ones out there that they may want to challenge you to try too! For example, try prickly pears or elephant fruit. Include the whole family in planning a few menu items for the week. Use a fresh fruit or vegetable with every meal as your mantra.
Another barrier to healthy eating is not having enough time in the day to cook.

Here are some recipes to help you with your meal planning. The American Diabetes Association’s food hub can give you more ideas. Give these tips a try and healthy eating can be a family affair.

Download the PDF for an easy cheat sheet to understand the nutrition facts label.

Healthy eating is an important part of managing your diabetes and keeping your heart healthy.

Learning how to read and use the Nutrition Facts label on foods can help you make healthier food choices.

If a dietitian is part of your health care team, the dietitian will often suggest counting carbohydrates (carbs) as part of your total diabetes plan. This is because the biggest rise in blood sugar is generally a result of the quantity and quality of the carbs that you eat at each meal and snack.

That is important—but so are other parts of food. For example, is the food high in saturated fat? Are there nutrients of value found in the food? Does the food have added sugars beyond those contained in the natural form of the product? These are all extremely important things to consider when making food choices, because saturated and trans fats and added sugars are linked to increased risk for heart disease.

So, let’s dive in! You can use this label to practice.

At the top of the label, you’ll find the serving size. Understanding the serving size will help you determine the right portion size and understand how many portions are in the package. This will also help you to make accurate calculations.

Next, you’ll find the calorie count. Pay attention to the calories per serving and how many calories you’re consuming with the portion size you are choosing.

Remember that the information shown in the label is based on a diet of 2,000 calories per day. Your calories needs will vary depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight.

Knowing the amount of carbs you’re getting per meal is important, as carbs have the biggest impact on your blood sugar. If your goal is to eat 30 grams of carbs per meal and you plan to eat 2/3 of a cup of a product, you might find that you’re getting 37 grams of carbs (four of which are grams of fiber) according to its Nutrition Facts label.

If you decide eat 1/3 of a cup of the same product, you would be getting 18.5 grams of carbs instead. Lowering your carb count by eating a smaller portion size leaves room to add something else to your meal, like an 8 oz glass of milk which has 12 grams of carbs.

If you are using portions for carb counts, one portion is 15 grams of carbs. If you eat 2/3 of a cup of this product, it would be a little more than two portions.

For individuals on an insulin to carb ratio—you can use the Nutrition Facts label to help you add up the total grams of carbohydrates you are eating, then divide by the ratio.

For example, let’s take this label once again. If you are eating 2/3 of a cup of this product, it would be 37 grams of carbs. Let’s say you were also going to have an apple. No label! You can look up the nutrition information via Google or a food application and determine it has about 20 grams of carbs. Adding the two together equals 57. Now let’s say your insulin to carb ratio is 15. You would divide 57 by 15 to get 3.8 units (rounding to 4 units of insulin for that meal).

Another item you can find on the Nutrition Facts label is the amount of other nutrients.

Let’s say a product has 20% of the daily recommendation of 1,300 mg of calcium. This is based on a 2,000 calorie food plan, and if you consumer fewer calories per day, the percent of the daily value as listed on the label will not be true for you.

However, the label now includes nutrient measurements in milligrams. If you know you should be getting 1,300 mg of calcium a day and this product contains 260 mg/dL, it is advised for you to find other products that have calcium in them, like dairy, almonds, or tofu to bring you up to the recommended daily value.

Although fat can also contribute to changes in your blood sugar, they have less influence than carbs. However, it is important to reduce amount of saturated and trans fats as a part of a balanced diet.

Replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles.

Sodium is the amount of salt in food. Eating less sodium can reduce your risk of high blood pressure and bloating. It can also reduce your risk of heart attack, heart failure, stroke, kidney disease, osteoporosis, stomach cancer and even headaches.

If the product does not have a Nutrition Facts label, for example fresh fruit and vegetables, consider adding an app to your phone that allows you to look up carbs and other nutrients. There are several excellent apps out there, and if you have questions, ask your dietitian/health care team for some recommendations.

Once you’ve chosen healthy food products, you may need some inspiration. There are many healthy and delicious recipes to choose from that can help you manage your diabetes and your risk for heart disease, stroke, and chronic kidney disease.

https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label

Download the PDF for a quick reference on cooking for everyone’s preferences and dietary needs.

Many times, when we get together for family holidays, the menu is already fixed. We look forward to our favorites and these traditions span generations. The traditional days can remain the same with few exceptions to make the meal diabetes-friendly. But what about all those meals that can lead up to the holidays, or if family is vacationing with you or getting together on a Sunday afternoon? Grandpa wants biscuits and gravy, grandma wants a gelatin salad with fruit, and the kids—well they may just be waiting for dessert. Keep reading to learn how to please them all with some healthy choices.

The Diabetes Plate Method is an easy way to create healthy meals that help you manage your blood glucose (blood sugar). This method is based on a nine-inch plate, with half containing non-starchy vegetables, one quarter containing meat or other lean protein, and the other quarter should include a starch, preferably whole grains. Other dietary recommendations include less foods with solid fat (meat fat/dairy fat), moderate salt, and small portions for dessert. Is it possible to do that and make everyone happy?

Asking your guests ahead of time what their favorite healthy food and snacks are may be helpful, but you can also offer an easy variety for them to pick and choose:

If you have family or friends for an extended stay, carefully plan the grocery store shopping ahead of time:

Being a role model for healthy eating can be hard, but by offering a variety of healthier options, you are giving your family and guests opportunities to make healthier choices.

It also helps to plan meals in advance. Check out these diabetes-friendly recipes from Know Diabetes by Heart™ for inspiration.

For more healthy ideas, check out diabetes.org/nutrition or recipes.heart.org .