Making Healthy Choices

Sometimes the hardest part about making healthy choices is deciphering between what is and what is not healthy. The following is a list of tips to aid in your decisions for picking healthy foods.

• Eat plenty of vegetables
• Include fish in your diet
• Eat lean cuts of meat and remove skin
• Choose non-fat or low-fat dairy products
• Choose whole grain products
• Eat snack foods in moderation
• Watch portion sizes

Protein

Protein derived from the intake of beef should be from lean cuts of meat, including:

• Ground Beef: Sirloin (90/10), Lean (92/8), and Extra Lean (96/4)
• Eye of Round
• Top Loin
• Top Round
• Tenderloin

Protein derived from lamb should have all of the visible fat removed, including:

• Loin
• Center Cut
• Chop

Pork should also have all of the visible fat removed, and may be available in lean cuts.

• Boiled Ham
• Canadian Bacon
• Tenderloin
• Loin

All poultry should be skinless and have visible fat removed.

• Turkey bacon: Portions should be 2 slices per day or less
• Turkey breast
• Chicken breast
• Cornish hen

Meat substitutes should be purchased as soy based, and lunch meats should be low fat or fat free.

• Burgers: Should be 2 – 3 ounces with less than 3 fat grams
• Bacon: Portions of 2 slices or less per day
• Hot Dogs: Should be 2 – 3 ounces with less than 3 fat grams
• Sausage: Portion should be limited to one patty or link per day
• Chicken Nuggets/Patties: Should be 2 – 3 ounces with less than 3 fag grams
• Peanut Butter: Should be natural
• Soy nuts
• Soy crumbles
• Eggs: Should utilize an egg substitute or egg whites.

The majority of fish are naturally low in calories and sugars, some healthy choices include:

• Shellfish
• Salmon
• Shrimp
• Lobster
• Crab
• Tuna
• Perch

Dairy

Dairy should be low in fat or fat free.

• Half and half (fat free)
• Yogurt: Plain, sugar-free, fat-free, low-fat
• Milk: fat free or 1% low fat
• Soy Milk

Cheeses should be low in fat or fat free, many are available at local grocery stores including:

• String Cheese
• American
• Mozzarella
• Provolone
• Cottage Cheese (1-2% and fat free)
• Ricotta
• Parmesan
• Cheddar
• Feta

Vegetables

There are many vegetables that can be eaten that provide healthy nutritional value in addition to having naturally low sugar. This includes frozen, fresh, and canned vegetables.

• Beans: Gree, wax, Italian, black, legumes, butter
• Cauliflower
• Cucumbers
• Peas
• Artichokes
• Zucchini
• Tomato
• Radishes
• Spinach
• Lettuce
• Mushrooms
• Cabbage
• Squash
• Peppers

http://www.diabetes.org/nutrition-and-recipes/nutrition/sugar.jsp
http://www.diabetes.org/nutrition-and-recipes/nutrition/sweeteners.jsp