THE DIABETIC KITCHEN
The smartest way to remain 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 make room for a new healthy life. With the following foods on hand, you'll be ready for a fast, nutritious meal anytime.
purchase 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 best place to begin is IN THE PANTRY
. Get rid of those out-of-date cans and bring in fresh, healthy foods.
==> Fruits (bananas, melons, oranges, etc.)
==> Dried fruits (cranberries, prunes, sultanas, raisins, etc.)
==> Garlic and onions
==> Whole grains (amaranth, barley, brown rice, oats, quinoa, rye, semolina, wheat, and much more)
==> Regular potatoes and sweet potatoes
==> Every kind of beans (low or no salt,fresh, dried and canned)
==> Brown sugar
==> Healthy canned soups and broths
==> Canned fish (salmon, sardines, etc.)
==> Canned vegetables of every kind (low or no salt is preferable)
==> Canned tomatoes and tomato sauces (avoid 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 more inviting 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 particularly well)
HERBS AND SPICES:
HERBS AND SPICES can go a long way in making the same old healthy foods taste different, depending on how they are cooked and the ingredients used.
Don't be scared to spend a little and keep plenty of different interesting herbs and spices in your new diabetic kitchen. Also, add herbs and spices to oils for extra flavoring.
==> Herbs and spices (cinnamon, rosemary, saffron, basil, allspice, vanilla beans, parsley, pepper flakes, and more)
Use citrus fruits, citrus peels, or vinegars to enhance the taste of a nutritious meal. Make a tasty 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 bland dinner exciting. Consider keeping some salsa and hot sauce on hand.
As you can see, a diabetic kitchen can be a really exciting and healthy place to be. It's much easier to stick to your diet plan, when your kitchen is full of the right foods and all temptations are eliminated.
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