Simple Tips to Stretch Your Grocery Budget

From diabetesfoodhub.org

Looking for ways to eat well while spending less? These easy tips can help you shop smarter, use food before it goes bad, and get more nutritional bang for your buck. From protein choices that cost less to simple meal prep ideas, you'll learn ways to help make healthy eating fit your budget.

Look Beyond the Price Tag

Check the Cost Per Unit

When grocery shopping, the price shown may not tell you the whole story about how much you’re paying, and the cheapest item may not give you the best value.

Price tags at grocery stores are printed with both the price of the item and the cost per unit. The price per unit is a better way to compare the cost of similar products than the price of the whole item. For example, a single 2-ounce snack bag of nuts may cost $1.40, and a 16-ounce bag of the same nuts may cost $3.00. Even though the 16-ounce bag is more expensive, it’s a better value because the price per 2 ounce serving of nuts is only 38 cents.

The price per unit can be very different for name brands, store brands, and different sized packaging. Name brands are often the most expensive, so choose store brands when you can or whichever option has the lowest price per unit.

Save on Protein

Think About the Protein Included, Not Just Price

Protein is an important part of a healthy eating plan. When shopping for protein foods, comparing prices per pound isn’t the only thing to think about. Depending on what’s included with the protein (for example, bone-in meats or premade items like kabobs) you could be paying more for what you won’t eat, also called “waste.” Waste items can include bones, wooden skewers, skin, and shells.

Ideas for budget-friendly protein choices: 

• Tofu is a protein-rich option with little to no waste. 
• Canned tuna, salmon, sardines, and chicken are easy-to-use, low-cost options.
• Eggs are a versatile, low-waste protein option that can be used in many recipes for breakfast, lunch, or dinner. 
• Chicken breast or turkey breast that is boneless and skinless offers little to no waste and can be added to soups, salads, or wraps, or had on its own.

Get Rid of the Waste with Protein Purchases

It’s a better deal to buy boneless, skinless proteins because you’re only paying for the edible or healthier part of the product.

If you do purchase bone-in or skin-on cuts, you can use the waste (bones and skin) to make homemade stock. This reduces waste, saves money, and the stock can be used in other recipes!

Put Your Freezer to Work

Your freezer can be one of the best tools for saving money and having less food waste. Freezing foods helps them last longer so you can use them when you're ready instead of worrying about them spoiling quickly in the fridge. Keeping frozen ingredients on hand can help stretch your grocery budget, reduce waste, and make healthy eating more convenient.

You can freeze items such as:

• Extra bread: Found a good deal on bread, rolls, tortillas, or bakery items? Freeze them and thaw what you need as you want to eat them. This can help keep them fresh and you’ll waste less food.
• Fruit: Before fruit is overripe, wash, cut, and freeze it. Frozen berries, peaches, mangoes, and pineapple are great for smoothies, yogurt, oatmeal, and easy snacks.
• Ready-to-use ingredients: Cook larger batches of protein, such as chicken, and portion it into freezer-safe containers. You can also prepare and freeze whole grains, such as quinoa, for quick meals.

For whatever you freeze, label the container with the name of the food, the date you froze it, and the portion size. This will make meal planning easy throughout the week.

Build Meals Ahead of Time

Save Time and Money By Having Healthy and Budget-Friendly Options Ready

Having meals that are ready to go will help reduce the need for takeout or going out to eat, which are more expensive options on a busy night. Try cooking large meals and separate them before storing so you can just grab them when you’re ready. Prepping your vegetables early in the week can also help reduce food waste and offer you options for mix and match meals throughout the week.

Roast a Sheet Pan of Vegetables

• Choose non-starchy vegetables such as broccoli, cauliflower, Brussels sprouts, peppers, carrots, onions, or zucchini.
• Roast a large batch at the beginning of the week.

Easy Ways to Use Roasted Vegetables 

• Add to scrambled, poached eggs or omelettes. 
• Mix into quinoa or grain bowls.
• Serve as a side dish with dinner. 
• Add to salads, wraps, soups, stews, or pasta dishes.

Bottom Line

Small changes to shopping habits, food storage, and prepping meals can help stretch your grocery budget while making healthy eating easier and more enjoyable. Focus on cost per unit, protein options with the least waste, making use of your freezer, and meal prepping.

https://diabetesfoodhub.org/blog/simple-tips-stretch-your-grocery-budget 

Jamie Oliver is right – this is how much fruit and veg we really should be eating every day

From The Conversation UK

By Catherine Norton

Celebrity chef Jamie Oliver has stirred debate by calling the familiar five-a-day message “a lie”. Speaking to the Times, he argued that the real health benefits of fruit and vegetables only start to add up at seven, eight or even 11 portions a day.

He’s not wrong that more is better. Research shows us that the more servings of fruit and veg we eat per day, the more benefits we see to our health. But the story of how five servings became the standard recommendation is one of science meeting pragmatism.

When the five-a-day campaign was launched in the UK and Ireland more than 20 years ago, it was never meant to be the “perfect” target. Instead, it was a compromise – a number that struck a balance between the nutritional evidence and what public health experts thought people might realistically manage. Five portions was judged by researchers and marketeers to be a simple, memorable and achievable slogan – one that wouldn’t scare people off.

Today, five-a-day is one of the most recognisable public health messages – even if most UK adults still fall short of it.

But it may be time for this messaging to change, as a growing body of research shows that higher fruit and vegetable intakes are associated with lower risk of chronic diseases.

A meta-analysis of over 2 million people found that while five portions lowered risk of chronic diseases such as cardiovascular disease and cancer, the greatest benefits were seen at around ten portions of fruit and veg daily. Another UK study found that people eating seven or more portions of fruit and veg each day had a 42% lower risk of death compared to those eating less than one portion.

Excellence rarely comes from doing the bare minimum – and the evidence suggests we should be aiming higher.

                           It’s clear that eating more fruit and veg daily has health benefits.leonori/ Shutterstock© The Conversation UK

Japan has long recommended ten (and more) portions of fruit and vegetables a day. Mediterranean countries, too, traditionally eat diets rich in fresh produce, beans, and legumes. Research suggests that populations that follow these dietary patterns tend to have lower rates of heart disease and longer life expectancy. Similar associations between higher intakes of fruit and vegetables and lower risk of death from any cause are reported in Japan, too.

The research is clear: higher intake of fruits and vegetables everyday brings tangible health benefits. So while five portions is a good starting point, aiming to include more fruits and vegetables into your daily diet will bring even greater health benefits.

What counts as a portion?

But some confusion lies in what a “portion” really means. The World Health Organization defines one portion as about 80g – roughly a handful. That could be an apple, two broccoli spears, three heaped tablespoons of peas or half a tin of beans. When you break it down like this, eight to 11 portions across three meals and snacks becomes less intimidating.

There are also many easy ways to add more fruit and veg every day. For breakfast, try adding berries to your cereal, a banana to your porridge or spinach in your omelette. For lunch, add salad to sandwiches, beans to your soup or extra veg into wraps.

Double up portions at dinner by eating two or three sides of veg, or bulk up sauces and curries with lentils, peppers or mushrooms. Snack smart by reaching for fruit, veggie sticks with hummus or roasted chickpeas instead of crisps.

You should also aim to eat a rainbow of different fruits and vegetables across the week, as variety is associated with even greater health benefits.

There’s a common myth that only fresh fruit and vegetables count. In reality, frozen, tinned (in water or natural juice) and dried all have a place. They can be cheaper, last longer and often retain just as many nutrients as fresh produce.

Juices and smoothies count too – but only as one portion a day because of their sugar content.

The five-a-day message is a starting point, but not the finish line. Anything is better than nothing – and if you’re eating just one or two portions now, getting to three or four is progress.

But the science is clear: more really is better. Jamie Oliver may be ambitious in suggesting 11 portions, but he’s right that aiming higher could bring big health gains.

https://www.msn.com/en-gb/health/other/jamie-oliver-is-right-this-is-how-much-fruit-and-veg-we-really-should-be-eating-every-day/ar-AA1LTqH0?ocid=msedgdhp&pc=HCTS&cvid=6a0563fd008a49309ea15af40df924b8&ei=11  

You Just Found Out You Have Type 2 Diabetes—Here Are 4 Things a Diabetes Educator Recommends Doing First

From aol.com/articles

Key Points

• Add non-starchy vegetables and high-fibre carbs to meals to help stabilize blood sugar.

• Incorporate lean protein sources like poultry, fish and beans to support healthy blood sugar.

• Manage stress, prioritize sleep and include movement daily to improve insulin sensitivity.

First, take a deep breath. It’s going to be OK. We know a type 2 diabetes diagnosis can feel overwhelming: a Google search on “how to manage type 2 diabetes” gives you over 745 million different results, which feels like an overload of information when you have no idea where to even start. We get it—it’s tempting to go down that rabbit hole and make lists of all things you should be doing. So instead of stressing out, let’s take a step back and turn to the experts that can give you simple lifestyle tools that actually feel manageable from the start.

Nearly 40 million people in the U.S. have diabetes, according to the Centers for Disease Control and Prevention. Diabetes is a chronic disease where your blood sugar is too high. Over time, if left untreated or inadequately managed, diabetes can cause damage to your eyes, kidneys, nerves and heart and may even increase your risk for certain cancers, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Toby Smithson, RDN, CDCES, founder of Diabetes EveryDay and author of Diabetes Meal Planning and Nutrition for Dummies, is a certified diabetes care and education specialist who has worked with many clients on doing just that. While type 2 diabetes is a condition that needs to be managed 24/7, Smithson says focusing on four simple lifestyle behaviors will make all the difference when you’re striving to keep blood sugar levels steady and low. Here’s what she recommends.

                                                                                     Credit: Cavan Images/Getty Images

1. Add Blood-Sugar Friendly Foods into Your Diet

Although the typical narrative surrounding nutrition with type 2 diabetes focuses on avoiding certain foods, Smithson says it’s more important to focus on the foods that you can add into your meals that will help stabilize your blood sugar.

“Most people are worried about food being ‘taken away’ but we really are adding more food and just making tweaks to food choices,” she explains.

Smithson says there are three main strategies she shares with her clients when it comes to making those nutritional changes in their diets without feeling restrictive and demanding.

“It would be great if people could make these changes, but if that feels too overwhelming, start by including these healthy eating recommendations for one meal at a time,” she explains. Nutrition changes that help support healthy blood sugar levels include:

Add More Vegetables to Your Plate

Specifically the non-starchy kind. Experts from the American Diabetes Association recommend following the Diabetes Plate Method, which recommends filling half of your plate with non-starchy vegetables. These vegetables are high in fibre, helping keep blood sugar levels stable and making you feel fuller for longer.

Some popular nonstarchy vegetables to add to your plate include:

• Broccoli

• Cauliflower

• Cucumbers

• Bell peppers

• Brussels sprouts

• Eggplant

• Green beans

• Leafy greens

• Mushrooms

• Sugar snap peas

What about the starchy kind? Don’t worry, starchy vegetables can absolutely still be a part of your diet. These types of vegetables (like potatoes, yams, corn, peas and butternut squash) are also high in fiber and full of good-for-you nutrients. Given their higher starch content, the Diabetes Plate Method categorizes these foods as a carbohydrate. One-quarter of your plate should be carbohydrate.

Choose Carbohydrate Foods That Contain Fibre

Along with starchy vegetables, Smithson also recommends choosing carbs with a high amount of fibre. High-fibre carbs not only help to control your blood sugar, but they also protect your heart, help you maintain good digestive health, assist with weight management and make you feel fuller for longer.

Examples of high-fibre carbs include:

• Whole-grain breads, crackers and cereal

• Beans and legumes

• Fruit

• Oats

• Barley

• Brown rice

• Starchy vegetables

These are known as complex carbs because they contain larger sugar molecules as well as fibre and thus take longer to break down during digestion, which helps with slowing down blood sugar spikes. On the other hand, refined carbohydrates (often called simple carbs) contain mainly simple sugars that are quickly digested, and lack other nutrients like fibre, which can cause those spikes in blood sugar.

Does this mean simple carbs such as white bread and rice are off-limits? While prioritizing complex carbohydrates is recommended, you don’t have to completely eliminate those simple carbs that you love. Experts advise portioning them out and pairing them with high-fibre and -protein foods to help slow the digestion process and keep blood sugar levels as steady as possible. Following the Diabetes Plate Method helps with maintaining portion sizes.

Lean toward Lean Protein

According to Smithson, choosing lean proteins for your meals is key for stabilizing blood sugar. “Lean protein” is considered a protein source that contains a smaller amount of saturated fat.

Given how certain protein sources can be high in saturated fat—like most red meat and some dairy products—consider gravitating toward leaner sources of protein.

Some of the best proteins for diabetes include:

• Egg whites

• Cheese with less than 3 grams of fat per serving

• Edamame

• Lean pork

• Poultry without skin

• Tuna

• Salmon

2. Set Sustainable Exercise Goals

While nutrition is an important aspect of lowering blood sugar levels, managing a type 2 diabetes diagnosis goes beyond what’s on your plate. Other healthy lifestyle changes, such as exercise, are also key for keeping levels steady.

Moving your muscles increases insulin sensitivity, allowing your cells to take up more glucose before and after a workout, explains Smithson. The ADA says physical activity helps lower blood glucose levels for up to 24 hours (and sometimes longer) after your workout by making your body more sensitive to insulin.

Thankfully, movement does not mean having to work out for long periods of time at the gym. (Unless you enjoy that kind of thing, of course.) Smithson says that simply setting a goal to move your body more—whether that’s in the house, apartment or even at work—will make a difference.

“Body movement can include cleaning your house, gardening or unloading a dishwasher or washing machine,” she says.

Practicing joyful movement can be a great place to start. When you’re ready to kick it up a notch, studies show a combination of strength training and cardio during the afternoons or evenings can help combat high blood sugar levels.

3. Focus On Reducing Your Stress

Believe it or not, even your stress levels can make a significant difference in managing your blood sugar with type 2 diabetes. A 2022 review published in Cureus explains that stress triggers the release of hormones that raise blood sugar; over time, this can lead to insulin resistance and diabetes. In the case of someone who has diabetes, they may notice that in times of excess stress, their blood sugar levels are consistently high.

Doing what you can to manage your stress when you have diabetes can help you manage your blood sugar. “In our fast-paced world, this one can be tough,” says Smithson. “Reducing stress may be different for each of us. The important thing is to do something you enjoy. One of my favourite ideas for reducing stress is participating in ‘forest bathing’ by taking a walk in a park, forest or tree-lined neighbourhood and focusing on using all your senses as you walk. Plus, you will incorporate more body movement at the same time.”

Other science-backed ways to decrease stress can include meditation, moving through simple yoga poses, practicing deep breathing and expressing gratitude.

4. Get Good Sleep

Being chronically sleep-deprived increases stress markers and elevates blood sugar, Smithson explains.

According to the CDC, poor sleep can affect your blood sugar by influencing what and how much you eat (you may be more likely to reach for foods that give you a quick hit of energy, like processed snacks or sweets), your energy levels and your insulin function. A good night of sleep is considered to be seven to nine hours.

Bonus: Talk with a Medical Expert

While these lifestyle changes are an excellent place to start, it is always best to speak with the medical experts and avoid that internet rabbit hole altogether. Ask your doctor about medications and how they play a role in your type 2 diabetes management. Hire a dietitian who specializes in nutrition care for those with a type 2 diabetes diagnosis. Work with a personal trainer who can help you create a fitness routine that works well for your current lifestyle. These experts can help make your diagnosis easier to manage, and personalize a plan that makes sense for your life.

The Bottom Line

First and foremost, take a deep breath and don’t panic. Managing a type 2 diabetes diagnosis can feel like a tall order, but thankfully there are a number of resources and experts out there that can make the entire process easier for you.

In general, making small lifestyle changes is a great place to start, such as by changing the types of carbohydrates you eat and focusing on lean protein, including exercise in your day, managing stress and getting good sleep. Together, these strategies can help you feel your best every day.

https://www.aol.com/articles/just-found-type-2-diabetes-010000075.html