The American Diabetes Association’s Diabetes Plate recommends filling half your plate with non-starchy vegetables—so it’s a good idea to have plenty of vegetables on hand in your kitchen whether they are fresh, frozen, or canned. The Diabetes Plate also recommends filling one-quarter of your plate with carbohydrate foods, which includes fruit. Any form of fruit will do, whether it’s fresh, frozen, or canned in its own juice or water.  

Fresh vs. Frozen or Canned Produce 

Many people think fresh produce is the healthiest for you. However, frozen and canned produce are just as nutritious as fresh. So, if you’re someone who finds that fresh produce goes to waste before you can enjoy it or are not able to easily access fresh produce because it’s too expensive, try the frozen and canned varieties.   

Even if you don’t have the above limitations, here are two reasons to choose frozen or canned produce: 

1. They are picked at peak ripeness and keep their nutrients: Before any produce is frozen or canned, it is picked at its peak ripeness. During the canning and freezing process, the loss of nutrients slows down and the nutrition value is retained. With fresh produce, the nutrition value can decrease from time it is picked, packed, shipped, and then purchased from your local grocery store.  
2. It prevents food waste and saves you money: You can probably recall a time when you excitedly bought fresh fruits and vegetables with the full intention of eating them as soon as possible, only to let them spoil days later—wasting food and money. But because frozen and canned fruits and vegetables are often cheaper than fresh and can last a year or longer, they help you to save money and cut back on food waste.  

If you choose to purchase canned vegetables, select no-added-salt varieties or rinse regular canned vegetables if you are watching your sodium intake. When purchasing canned fruit, select fruit that is canned in its own juice or water to cut down on the total grams of carbohydrate per serving. 

How to Freeze Fresh Produce at Home 

To help reduce food waste of fresh produce, consider following these tips to freeze some on your own:  

• Choose the right kind of packaging intended for freezing, like zip-top bags labeled as “freezer bags” or freezer-safe containers.  
• Label your freezer bags with the date on which you froze the produce so you can easily tell how old it is.  
• If necessary, consider blanching some vegetables to prevent a loss of color, texture, and nutrients. Blanching is a cooking process where you scald your vegetables in boiling water, remove them after a brief period, then immediately plunge them into ice water. If using this method, make sure the veggies cool completely before freezing. 

Get Creative in the Kitchen  

Fruits and vegetables are excellent additions to any healthy meal pattern, regardless of the form they take—fresh, frozen, or canned! Search for different recipes that fit your health goals on Diabetes Food Hub—your source for diabetes-friendly recipes and cooking tips with features that help you create your grocery list and meal plan. Need some ideas to start? Check out a few below you can make with frozen and/or fresh ingredients:  

• Chicken Stir-Fry with Snow Peas and Bell Peppers 
• Sheet Pan Chicken, Green Beans, and Potatoes 
• Easy Egg Muffins  
• Mini-Peach Crisps 

Healthy eating is one of the strategies to manage or prevent diabetes. Making informed food choices is essential to living well with and preventing diabetes. To help you sort through all the information on the best eating plans, schedule an appointment with a registered dietitian nutritionist (RDN). They’ll help you navigate what will work best for you based on your health conditions, activity level, food preferences, culture, and so much more.  

What is a registered dietitian nutritionist? 

Registered dietitian nutritionists are food and nutrition experts that:  

• Have at least a bachelor’s degree in nutrition (most have master’s degrees) 
• Have completed at least 1,200 hours of supervised practice 
• Have passed a national registration exam 
• Stay up to date on the latest nutrition research and information through ongoing continuing education  

You may see dietitians with the following credentials, which are the letters that follow someone’s name (ex: Jane Doe, RDN). Pay attention to someone’s credentials when looking for a dietitian to ensure you’re getting the type of help you’re looking for from a qualified professional.  RD: Registered dietitian or RDN: Registered dietitian nutritionist 

A registered dietitian nutritionist may also have extra credentials:  

• CD: Certified dietitian 
• LD: Licensed dietitian 
• CDCES: Certified diabetes care and education specialist (these professionals also specialize in diabetes education) 

Some people may call themselves “nutritionist” without these credentials—they are not qualified to give nutrition advice, and you should not seek care from them. Registered dietitian nutritionist are the only providers that are qualified to provide medical nutrition therapy.  

What to Expect When You Visit a Dietitian 

Believe it or not, food isn’t usually the first topic of discussion. Most dietitians will begin the visit by reviewing your family and medical history because these are key factors that affect your nutritional needs. Your personal history with food can also play an important role. For example, being raised in a home where sugary drinks, like juice and soda, were the only options may help explain a challenge that you face as an adult. Your dietitian is your teammate working with you to reach your health goals and sharing this information can help them better support you. 

Discussing Your Food Choices 

Now it’s time to talk about food. After understanding your history, the RDN will likely want to know about your food choices from day to day. It may be tempting to leave certain foods off the list, but remember, your dietitian is there to help you, not to judge your food choices. In fact, dietitians want to learn your favorites so they can work with you so you can have your favorite foods in a way that fits your eating plan.  

There is no eating plan that will work for everyone, and a dietitian will not push an eating plan on you. Instead, RDNs will review your history, understand the types of foods you like, and partner with you to add more food options, healthy swaps, and variety to what you eat.   

Setting Your Goals 

While registered dietitian-nutritionists are food and nutrition experts, you are the expert on yourself. After talking about your eating habits, a RDN will ask what changes are most important to you and team up with you to set small, realistic goals. If you don’t drink much water and it is important to you to drink more, then a small goal may be to try flavoring your water with herbs, lemon, or lime and add a glass or two of water each day as your goal. It’s all about setting small goals, and you will need to make the changes along the way, but your dietitian will be there to give you ways to reach your goals, help you track how you’re doing, and cheer you on each step of the way.   

Paying for Your Visit 

The cost of visiting a dietitian varies, but medical nutrition therapy (MNT) is covered by many different insurance plans and Medicare. Check with Medicare or your individual insurance provider to learn about coverage details.  
 
If you believe working with a dietitian will be helpful on your journey to wellness, ask for a referral from your doctor. You can also get started now by finding a dietitian in your area. 

Registered Dietitian Nutritionist Guidance from the ADA 

The American Diabetes Association’s dietitians offer guidance on Diabetes Food Hub blogs, recipes, and online cooking classes (where you will learn how to make a diabetes-friendly meal and can ask questions live of an ADA nutrition expert and the chef). Diabetes Food Hub also has tools to help you create meals, including the meal planner and grocery list generator! 

One of the most popular berries in the world, strawberries are known for their heart shape and red color. Strawberries are usually available year-round but are most flavorful when they’re in season in February through May. While delicious by themselves, strawberries can be used in a wide variety of dishes—both sweet and savory. 

Nutritional Benefits of Strawberries 

One and one-quarter cups of whole strawberries contain 15 grams of carbohydrate and over three grams of gut-healthy fiber. They’re a good source of potassium, manganese, and vitamin C, which is great for the immune system and tissue repair in the body. Strawberries are rich in anthocyanins, which are colorful pigments with potential beneficial effects such as heart health and reducing inflammation in the body. Strawberries are helpful to those with diabetes because of the fiber which may help slow the absorption of carbs in your body. Strawberries also contain polyphenols, antioxidant plant compounds that may help regulate blood pressure and blood glucose (blood sugar). 

How to Buy and Store Strawberries 

When shopping for fresh strawberries, look for berries that are bright red and firm to the touch. Avoid berries with soft spots, bruises, or mold. Frozen berries will last for a year in the freezer. If you decide to freeze fresh berries, put them in a sealable bag and press all the air out to avoid freezer frost. Dried strawberries will last about six months stored in a tightly sealed container in the pantry. To make dried strawberries at home, thinly slice fresh strawberries and bake at 200 degrees F for about two hours, flipping halfway. They will last for about two months. 

How to Grow Strawberries at Home 

Home gardeners can plant strawberry plants in March or April. Be sure to plant them in full sun for maximum berry production. Growing strawberries at home is a fun and easy way to have access to fresh fruit. Children can have fun helping to take care of strawberry plants by watering them when the soil gets dry. 

Diabetes-Friendly Strawberry Recipe Ideas 

Strawberries taste great… Try out some of these ideas to add more strawberries into your eating plan: 

• Fresh strawberries taste delicious in fruit salads, yogurt, salads, vinegar-based dressings, or paired with feta or goat cheese.  
• Strawberries can be made into preserves, jams, and dried into cereal and breakfast bars. They’re often used as flavoring in milks, ice creams, and smoothies. 
• Add strawberries to your favorite salsa recipe. Fresh chopped tomatoes, shallot, jalapeño, lime juice, and cilantro all taste delicious with a handful of diced strawberries mixed in.  
• The next time you need an appetizer, try making strawberry bruschetta. Make your own reduced balsamic vinegar (or buy pre-made reduction from the store) and combine with fresh strawberries. Toss with fresh basil and spoon on top of toasted French bread slices.  
• Meal prep for the week by making a large batch of chicken salad (Strawberry Poppyseed Chicken Salad) using cooked diced chicken, almonds, spinach, and sliced strawberries with light poppyseed dressing. 

Did you know that having diabetes puts you at a higher risk for developing heart disease? The good news is, managing diabetes—which includes healthy eating, being physically active, monitoring blood glucose, reducing stress, and taking medications as prescribed by your doctor—may help protect your heart and lower your risk of heart disease. To get you started, we’ve rounded up some of our favorite heart-healthy recipes for breakfast, lunch, dinner, and even dessert! 

These recipes are packed with: 

• Fiber from vegetables and whole grains, which can help lower cholesterol and blood glucose (blood sugar). 
• Healthy fats from plant-based oils (like olive oil, peanut oil, canola oil, and high-oleic safflower, and sunflower oils) and fish (like salmon, herring, and trout) which can raise good HDL cholesterol. 
• Nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. 

Heart-Healthy Recipes 

Image

Turkey Sausage and Egg Casserole 

This dish is low in carbohydrate and saturated fat, a good source of protein, and a great way to start your morning. Plus, it’s a great option for meal prepping for the week. 

Image

Favorite Vegetable Soup 

This lower sodium soup is loaded fiber from low-carbohydrate vegetables and is a treat on a cold day. You can make a batch of it to enjoy for easy lunches or dinners throughout the week.

Image

Tuna Salad Melt 

This all-time favorite comfort food offers 4 grams of fiber per serving, is a good source of protein, and contains 5 grams of fat per serving.  

Image

Black Bean and Corn Salad 

This recipe, which can be served as a side dish or entrée, is an excellent source of fiber, low in sodium, contains protein, and no saturated fat. 

Image

Banana Chocolate “Ice Cream” 

This tasty treat can be served all year long and contains no fat or cholesterol and is very low in sodium.  

Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save your favorites to try later. You can even create and print a grocery list to bring with you to the grocery store!  

Cranberries are small, round berries with a bright red color and sour flavor and are related to blueberries. Most cranberry products have added sugar because unsweetened cranberries are sour and hard to eat. If you’re living with diabetes, reading food labels and choosing cranberry products with the least amount of added sugar and grams of carbohydrate will make it easier to fit them into your eating plan.  

Nutritional Benefits of Cranberries 

There’s a ton of nutrition packed into these tiny berries. One cup of fresh cranberries has just 45 calories, 12 grams of carbohydrate, 4 grams of fiber, and 0 grams of fat. They also contain a quarter of the daily requirement of vitamin C plus many antioxidants. These antioxidants may help manage blood glucose and blood pressure and prevent cancer from forming.  

Cranberry juice can also help reduce the risk of urinary tract infections (UTIs). Cranberries are high in vitamin K, which helps to thin blood. Those that take blood thinners like warfarin should avoid or only drink small amounts of cranberry juice. If cranberry juice is a regular part of your eating plan, discuss this with your health care provider, registered dietitian, or diabetes care and education specialist. 

How to Pick the Best Cranberries 

You can find fresh cranberries at the store seasonally around the holidays, usually late October through January. 

When shopping for fresh cranberries, look for shiny and plump berries with no bruises. The darker the berries, the more antioxidants they contain. Wrapped in a plastic bag, they’ll last for about a month in the fridge. Canned cranberry sauce, cranberry juice, frozen cranberries (which are great for dishes that require softened berries), and dried cranberries can be found year-round. 

Cooking with Cranberries 

When choosing cranberry products, be sure to read the label to check for added sugars and total grams of carbohydrate. Cranberry juice can be found unsweetened or sweetened. Unsweetened cranberry juice is the most effective for preventing UTIs but can taste sour. Try mixing half unsweetened with half sweetened cranberry juice for less sugar or use a low calorie sweetener. Make sure to buy 100 percent cranberry juice rather than juice cocktails, which have more sugar, grams of carbohydrate, and are mixed with other juices such as apple or pear. 

Try mixing dried unsweetened cranberries into cornbread batter, as a topping for oatmeal, or in trail mix with nuts and seeds. Frozen cranberries taste great tossed in a smoothie along with other berries such as raspberries and blueberries. And fresh cranberries will sweeten and caramelize when roasted alongside carrots or potatoes. 

Diabetes-Friendly Cranberry Recipes to Try 

• Homemade Cranberry Sauce 
• Cinnamon Roasted Carrots and Cranberries 
• Green Beans with Cranberries and Hazelnuts 
• Peanut Butter, Cranberry, and Walnut Apple Slices