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Smart Shopping Strategies for Diabetics

If you're diabetic, navigating the grocery store can sometimes be daunting. How do you resist temptation and choose the foods that are good for you? And how do you stick to your budget? While there's no clear cut way or right or wrong strategy, there are some things you can do to make grocery shopping a little easier and more cost-effective. And many of these strategies can easily apply to non-diabetics, as well!

Make Healthy Food Choices

Don't shop when you're hungry.
If you go grocery shopping when you're hungry, you'll be more likely to purchase sugary items that aren't good for you. Try to do your grocery shopping after a meal or at least have a healthy snack before you go.

Stick to a list.
If you go into a grocery store not really knowing what you want to purchase, chances are you'll come home with lots of items you shouldn't have purchased. Make a list before you go, filled with healthy, tasty and satisfying choices. A list will also help you better manage your time, since you'll be less likely to forget items you needed and not have to return to the store as often, where you'll once again be faced with temptation.

Read labels.
Unless it's a product you're very familiar with, it's in your best interest to read ingredient labels carefully. Check for hidden sugars as well as carbohydrate content, hydrogenated oils, saturated and trans fats. And remember: fat free doesn't always mean carbohydrate free. Sometimes it's worth it to check the carbohydrate content for both fat free and regular versions of foods to find your best option.

Shop the perimeter of the store.
This is where you'll find the healthiest foods, such as meat, poultry and fish, cheese and yogurt and fruits and vegetables. Remember: all fruits and vegetables have carbohydrates, so you'll need to keep the carb counts in mind as you shop. Examples of good low-carb produce include celery, zucchini, broccoli, cantaloupe, grapefruit and watermelon.

Stock up on staples.
If there are certain foods you many times during the week, don't be afraid to stock up. That way you'll always have healthy choices on hand eliminate multiple trips to the grocery store. You may even save some money by stock up on staples at warehouse stores such as Sam's Club or Costco.

Remember your treats.
Everyone deserves a treat! Be sure to add some healthy (and yummy) treats to your shopping cart, such as sugar-free gelatin, string cheese, popcorn, soy crisps, diet soda and sugar-free gum.

Tips for Saving Money

Use coupons.
Take the time to clip coupons from newspapers and be sure to visit coupon-savings Web sites and manufacturers' Web sites. The savings from coupons can really add up, but only if you resist the temptation to purchase items you don't really need just because you have a coupon.

Take advantage of price matching.
Many stores will match the price of sale items at other stores. Be sure to scan all grocery ads for items you need that are on sale, and then take the sales flyers with you when you shop at a store that honors price matches. Doing this will save you both time and money.

Make your own 100-calorie packs.
100-calorie packs are great! They're portable, convenient - and pricey. If you want to save money, purchase a larger container of food and separate it into baggies or reusable containers yourself. They're still portable and convenient, but now they cost less and you'll always have a convenient and healthy snack on hand.

Try generics.
While the healthiest foods (fruit, vegetables, meat, fish and poultry) don't have generics, most packaged foods do – and many times they taste the same as name-brand items. Try a few generics each time you shop (as long as you check labels first), and then add the ones you like to your regular shopping list. The taste of most generic foods has come a long way!

Keeping up with your diabetic diet doesn't have to consume lots of time or money. Just start with the tips above and add your own as you go along, and you'll navigate the grocery store in less time while making healthy choices and saving some money to boot.

For more information, visit www.diabetesselfmanagement.com, www.revolutionhealth.com and www.diabetes.org.