Today I went to Coles with a group of people that signed up for a tour around the supermarket to get more of an insight on eating properly for a diabetics. the tour targets diabetes but if you really think about it the tips we were given can help everyone with a nice healthy diet, Just this tour focuses more on avoiding sugar and ways to keeps your blood sugar levels at the right level. I want to share some of the tips that were shared in todays tour.
Before shopping
Create a shopping list before going shopping.
Research store deals and promotions to find the best buys.
Eat before you go shopping.
While at the supermarket
stay on the perimeter of the supermarket first. this is where the healthiest foods are located.
Once you have gone around the perimeter, if they is something you need in the middle, get it last.
Stick to your shopping list.
After you arrive home
Refrigerate all perishable foods immediately.
freeze frozen food immediately
store pumpkins, onions and potatoes in a cool, dry place.
store other vegetables in the crisper, separate from fruit.
put snack food and unhealthy items in a cupboard, out of eyesight to prevent temptation.
Healthy Choices
Lean Meat [beef, lamb or mince]
Chicken or turkey without the skin
Fish and seafood [ tinned or fresh]
Variety of fruit and Vegetables in all colours
for freshness, choose in season
tin fruit in natural juice
whole meal or whole grain breads
Avoid white bread, muffins, pastries etc.
Low fat milk, cheese and yoghurt not full cream!
limit eggs to 6 yolks per week
Rice - brown, basmati or doongara
pasta and other grains - barly, quinoa or cous cous
Avoid frozen pastry, meat pies and frozen convenience foods.
Oils - Vegetable, Canola or Olive.
I hope these have been some great tips for you as they have been for me.
- Courtney
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