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 

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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. 

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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.

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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.  

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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. 

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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 

Pumpkins are planted in early May through June and harvested in the fall months. Pumpkins are a type of winter squash with smooth, slightly ribbed orange skin. The inside contains thick flesh, pulp, and seeds.

Picking the Right Type of Pumpkin

Pumpkins are planted in early May through June and harvested in the fall months. Pumpkins are a type of winter squash with smooth, slightly ribbed orange skin. The inside contains thick flesh, pulp, and seeds. 

There are many different kinds of pumpkin. Sugar pumpkins (also called pie pumpkins) can be found in September and October at farmers markets and grocery stores and should feel very heavy for its size. They have dark orange skin and the inside flesh is very thick, which is why sugar pumpkins are used in baking and cooking. 

Field pumpkins, also called carving pumpkins, are larger and less sweet than pie pumpkins. They are typically used for carving jack o’ lanterns because they have a small amount of pale orange flesh—which makes it easier to carve for festive designs. 

With either type of pumpkin, don’t forget to save the pumpkin seeds! Pumpkin seeds, called pepitas, are delicious and full of nutrients. They can be eaten raw or roasted with salt. Flat, light green, and oval shaped, these tasty seeds are a good source of protein, magnesium, and zinc. 

Why People with Diabetes Should Eat Pumpkin

Pumpkin flesh, whether puréed or diced and roasted, is high in vitamin A. This gives the pumpkin its bright orange or yellow color. Vitamin A supports vision and immune function in the body. Pumpkin is also a good source of vitamin C, potassium, copper, and manganese. 

There are 11 grams of carbs and 3 grams of fiber in one cup of cooked, mashed, pumpkin. Eating plenty of fiber throughout the day can help keep our gastrointestinal systems regular. Pumpkin also has a lower amount of carbs per serving than potatoes and is a good source of fiber that may help slow the effect of the carbs on your blood glucose (blood sugar). 

How to Store Pumpkins

You can store fresh whole pumpkins in a cool, dry place for 30–90 days. Be sure to wash the outside of the pumpkin before storing. Raw, cut pumpkin can be stored in the fridge for about a week. 

Canned pumpkin purée is available year-round. An unopened can of puréed pumpkin usually lasts three to five years. Once you open a can of pumpkin, try to use it within a week. You can also freeze pumpkin purée in a freezer bag and thaw when you need it. 

How to Cook with Pumpkin 

Canned and fresh pumpkin can be used in many baking dishes, including muffins, bread, pies, and cakes. It also can be used to make pasta sauces, ravioli or lasagna filling, and a creamy addition to soups. Or sub it for half the number of potatoes in mashed potatoes for an added fiber boost. However, be sure to read the Nutrition Facts label carefully to make sure you are not buying canned pumpkin pie—a premade pie filling that is full of added sugars—it can throw off your carb count if you use it without realizing it. 

Try These Diabetes-Friendly Pumpkin Recipes 

Be sure to check out the following recipes which highlight how to use pumpkin purée in various ways:  

• Crab, Kale & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce 
• Pumpkin Shrimp Vegetable Curry Soup  
• Creamy Pumpkin Pasta 
• Pumpkin Pie Smoothie 

Shepherd’s pie is a comforting dish, but it’s often packed with unhealthy fats and a lot of carbs. This cooking class focused on making a healthier version of a traditional shepherd’s pie by using ingredients that are beneficial for people with diabetes. It also highlighted the importance of mindful eating, especially during the holiday season.
 

3 Cooking Class Takeaways

1. Use sweet potatoes and turkey for a healthier shepherd’s pie.

Chef Jenny demonstrated how to create a healthier version of shepherd’s pie using sweet potatoes and turkey instead of the traditional beef and white potatoes. She emphasized the nutritional benefits of these substitutions and provided useful cooking tips along the way.

An American Diabetes Association^® Nutritionist discussed the health benefits of sweet potatoes and turkey, noting, “Turkey is a leaner option and it’s particularly leaner in saturated fat…it also can be a little bit higher protein than the typical ground beef.” 

She also talked about the natural sugar content in sweet potatoes, stating, “What we always want to emphasize is that everything in moderation. You can continue to consume your favorite foods as you focus on portion sizes.”

2. Importance of protein and mindful eating.

During the class, there was discussion about the importance of protein in our diet and focusing on mindful eating, particularly during the holiday season. It was emphasized that protein is essential for many bodily functions and it can help you feel fuller for longer, preventing overeating.

“Protein is one of our macronutrients…it helps support muscle growth, cell development, healthy bones as we age,” she said, “You have to make sure that you’re consuming protein in the foods that you eat.” She also emphasized mindful eating during the holiday season, stating, “Everything can be included in your eating pattern as long as you’re looking at portion size and moderation. Remember, food is also more than just nutrients, and so you want to make sure that you’re still enjoying your food and enjoying your time with your family.”

Chef Jenny concurred, adding, “Tomorrow is always a new day…don’t drag yourself in shame.” Special occasions are to be enjoyed and not meant to invoke guilt or shame about food. 

3. The benefits of using frozen vegetables.

Chef Jenny also debunked the myth that frozen vegetables are less nutritious than fresh ones. She pointed out that frozen vegetables are picked at the peak of freshness and then flash-frozen, preserving their nutrients. It was also noted that frozen vegetables can be a more flavorful and nutritious choice when fresh produce is out of season.

Additional Class Insights 

• While both white and sweet potatoes are starchy vegetables, sweet potatoes are a high in vitamin A.
• Ground turkey is a leaner protein option than ground beef and can be higher in protein.
• Using plant-based butter spreads can help reduce how much saturated fat you are consuming.
• Frozen vegetables and fruits are a good choice as they are picked and frozen at the peak of freshness and ripeness.
• Moderation and portion control are key in healthy eating, and foods can be included in a balanced diet by using the Diabetes Plate.
   

Get the Recipe

Diabetes-Friendly Sweet Potato Shepherd’s Pie
This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs and vitamin A from the sweet potatoes. Add this dish to your Thanksgiving table to get your sweet potato fix without the mini marshmallows, or make it the next day with leftovers!

Plant-based meals are packed with nutrients and minerals that are great for keeping the body powered. Even if you aren’t vegetarian or vegan, swapping a plant-based meal in one or twice a week could be beneficial. But how does that work with the Diabetes Plate? 

The Diabetes Plate is a simple way to eat a lower carb, balanced meal. Created by the American Diabetes Association’s nutritional experts, this easy-to-follow method of meal planning and eating requires no measuring, weighing, or calculating. Using a 9-inch plate, fill half with non-starchy veggies. Then split the other half with ¼ carbohydrate foods and ¼ protein foods. 

Here are some easy how-to tips (with chef-inspired upgrades!) for using the Diabetes Plate for plant-centered eating. 

How to Use the Diabetes Plate

1. Fill half your plate with non-starchy vegetables.

This is the easy part—and provides nutrient-richness, flavor, and color to your plate or bowl. Pick green beans, orange peppers, purple eggplant, red cabbage, white mushrooms, yellow summer squash, and beyond. It can make breakfast, lunch, or dinner seem bigger, too.

Cuisine ideas:

• Garlic bok choy
• Roasted carrots with dill or mint
• Simple roasted bell peppers
• Seasonal heirloom tomato salad

2. Fill one-quarter of your plate with plant-based protein foods.

Choose an exciting array of plant protein foods, including pulses (dry beans, dry peas, chickpeas, and lentils), nuts, seeds, or plant-based meat alternatives. Don’t forget other protein-packed foods made from plants, like tempeh or tofu (from soybeans), seitan (from wheat), and hummus (from chickpeas).

Cuisine ideas:

• Pan-grilled tofu skewers with gingery marinade
• Black bean burger patty with guacamole 
• Tempeh with fruit-sweetened BBQ sauce
• Falafel (chickpea fritters) with lemony-tahini sauce

3. Fill one-quarter of your plate with carbohydrate foods.

Round out meals by selecting from starchy vegetables, fruits, breads, cereals, rice, or pasta, You could also use dairy, yogurt, or milk in this section. When choosing grains, aim for whole grains.

Pro tip: Pulses (like beans) are considered carbohydrate foods. For plant-based meals, consider keeping these only in the protein category. 

Cuisine ideas:

• Quinoa pilaf
• Potato salad with Dijon vinaigrette
• Quick butternut squash soup
• Simple brown rice with scallions

4. Punch up the deliciousness with plant-based meal additions.

Tastiness is key to following the Diabetes Plate long-term. Try these four easy meal add-ons for crafting tastier plant-fueled meals.

 Extra-virgin olive oil: It is the oil most used in the Mediterranean-Style meal pattern and provides antioxidants. Keep a bottle in the kitchen and lightly drizzle onto whole grain breads, fresh tomatoes, steamed veggies, or nearly anything that needs a touch of richness.

• Pistachios: They are a high-protein nut, providing six grams of complete protein per one-ounce serving. Scatter them onto leafy or grain salads, whirl into homemade pesto, or just finely chop and sprinkle onto meals for bonus protein, color, and crunch.
• Lemon or lime wedges: Citrus juices can help enhance iron absorption, which is especially important when not eating animal-based foods, and their acid balances taste. Try squirting lemon juice onto Mediterranean and American meals and lime juice onto Mexican and Asian meals.
• Nutritional yeast: These savory flakes offer a unique way to get vitamin B12 and a boost of plant protein. It makes a great dairy-free alternative to cheese! If it’s new to you, simply enjoy like you might sprinkle Parmesan cheese onto Italian dishes or toss with freshly popped popcorn. 

5. Choose water or another zero-calorie drink.

Stay hydrated by drinking your no-calorie favorites, like unsweetened tea or coffee, sparkling water, water infused with cucumber and mint, or tried-and-true water (it’s important for people with diabetes to stay hydrated). 

Putting It All Together

Plant-Powered Meals

To create a balanced meal, pick from your go-to lists of non-starchy veggies, plant proteins, and carb foods. Remember the meal add-ons, too. Think of it like a mix-and-match style where you can try a different combination each time. Here are some ideas to get you started. 

Cuisine ideas:

• Roasted carrots with dill or mint, falafel (chickpea fritters) with lemony-tahini sauce, and cooked farro with herbs and citrus zest—all sprinkled with extra-virgin olive oil and chopped pistachios
• Sautéed bell pepper trio, pan-grilled tofu skewers with gingery marinade, simple brown rice with scallions, and lime wedges
• Grilled zucchini, baby bella mushrooms, and red onion skewers sprinkled with nutritional yeast; tempeh with fruit-sweetened BBQ sauce; and potato salad with Dijon vinaigrette

Combination Plant-Powered Meals

Popular meals like sandwiches, stir-fries, stews, grain bowls, pastas, pizza, and beyond don’t fit neatly into the simplified Diabetes Plate. Don’t let that discourage you! Instead, use the Diabetes Plate as a proportion guide, visualizing how different mixed meal components fit on a plate. 

For example, let’s consider a Szechuan seitan-broccoli stir-fry served in a bowl over brown rice. In this dish, broccoli is the non-starchy vegetable, seitan is the plant protein food, and rice is the carbohydrate food. To craft this meal proportionally, you’ll want twice as much broccoli as seitan or brown rice.

Be sure to create a free account on Diabetes Food Hub to stay up-to-date on the latest recipes and save your favorites to try later. 

Grocery shopping when you have diabetes doesn’t have to be complicated or expensive. Simplify meal planning with the Diabetes Plate and try these shopping tips to save on produce and protein foods at the grocery store. 

Fresh Produce 

Non-starchy vegetables fill half the Diabetes Plate, so always try to have plenty of these on hand. Check sales flyers from your local store and see what fresh produce is on sale, then find recipes that use those vegetables. Remember, in-season fresh produce will be cheaper than those not in season. So try swapping out the fruits or vegetables in a recipe to ones that are in season to save.  

Frozen and canned vegetables are also great cost-saving options. Look for frozen vegetables with no added seasonings or sauces—the ingredients should just be the vegetables themselves. For canned vegetables, look for low-sodium or no-salt-added varieties. If you can’t find low-sodium or no-salt-added cans or already have a full salt can at home, rinse the contents with water before adding to your recipe to reduce the sodium level yourself.  

Meats and Other Proteins 

There are two types of protein foods, meat-based (such as chicken, fish, and beef) and plant-based (such as beans, lentils, peas, and tofu). Meat-based proteins are usually the most expensive part of a meal. But adding more plant-based proteins to your dishes can help lower your grocery bill. A fun way to start incorporating more plant-forward meals is by adding themes to your week, such as meatless Mondays. Every Monday, let plant-based proteins be the star of the show, like in these recipes:  

• Tofu and Vegetable Skewers 
• Sweet Potato and Black Bean Soup 
• Spinach Artichoke Stuffed Portobellos  

When shopping for meat-based proteins, check both fresh and frozen options to get the best price.  

If choosing frozen meat, remember that it needs to thaw before cooking. The safest way to thaw meat is in the refrigerator, which can take 24 hours or more depending on the meat’s thickness. Plan ahead to avoid getting stuck with still-frozen meat when you’re ready to cook.  

You may assume that fresh meat is more expensive than frozen, but you can often find great deals or “manager’s specials” on fresh meat, poultry, and fish. Buying in bulk can also lower the price per pound, and you can freeze whatever you’re not going to use in the next few days.  

For frozen and fresh meat, choose products that do not have any added seasoning, breading, or sauces to reduce the sodium, carbohydrate, and fat content for that product. Check the nutrition facts panel and the ingredients as well to see if that food will help support your diabetes management. Ideally, the ingredients will just be the meat itself.  

Other Tips 

• Check the unit price: The unit price is the cost per ounce or pound (or another unit). You can usually find the unit price on the price tag next to the retail price. This will help you compare prices between different sized packages. Larger packages may be more expensive overall, but the cost per ounce (unit price) might be less because you are buying a larger quantity.  
• Buy store brands: Store brands are almost always cheaper than name brand products and the quality is just as good.  
• Get creative with your recipes: Most recipes have a lot of flexibility to swap, remove, or add ingredients. You might be able to swap out the meat-based protein in a recipe for a cheaper plant-based one (such as black beans or plant-based ground meat to replace ground red meat) or use different vegetables depending on what’s on sale or in season.  
• Stick to the basics: Making diabetes-friendly meals doesn’t mean you have to buy expensive specialty foods. Low-cost non-starchy vegetables, lean proteins, whole grains, starchy vegetables, fruits, and low-fat dairy can all be included on a diabetes-friendly plate.  
• Select lean proteins: Choose lean proteins that are boneless and skinless, like fish fillets and chicken. This will reduce the amount of unhealthy trans and saturated fats and calories you consume, as well as cut down on paying for the elements you will throw away, like skin and bones. 

Looking for more mealtime inspiration? 

Here are five easy, budget-friendly dinners to add to your meal plan this week. And they can all be made in one sheet pan or pot for easy clean up! 
 
Sheet Pan Salmon & Asparagus  Here is a perfect weeknight dinner—it comes together in less than 30 minutes and cooks on one sheet pan for easy clean up. Enjoy this meal in early spring when asparagus is in season! 

Sheet Pan Zucchini & Red Pepper “Stir Fry” This recipe looks and tastes like a stir-fry, but it is roasted in the oven instead of cooking it on the stovetop. Just toss everything together, lay it out on a sheet pan, and let it bake! It’s great as is, or you could add some additional flavors by sprinkling with peanuts for crunch, drizzle with hot sauce for pow, or add fresh cilantro for herbal flair. 

Sheet Pan Roasted Turkey & Vegetables Dinner doesn’t get much easier than this! This whole meal comes together in one sheet pan and is ready in less than 30 minutes. It’s a perfect low-carb and veggie-heavy weeknight meal! 

Baked Whitefish Pouch with Seasonal Veggies The pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. The result—lots of savory sauciness in the pouch after cooking with no clean up!  

Budget Friendly Chicken Piccata This budget-friendly classic Italian dish features capers and fresh lemons. Great flavors come together quickly with chicken over a bed of spinach plus whole grain pasta. 

Making healthy food choices is a good strategy for managing diabetes. Start by following the Diabetes Plate and learning which foods will help you reach your blood glucose (blood sugar) targets and nourish your body. Once you discover the foods you like that support your health goals, be sure to keep your kitchen stocked with them to make sticking to a balanced eating plan much easier. There are lots of options available to you, but here are 10 foods to get you started. 

1. Leafy greens (such as spinach, kale, and collard greens) 

Leafy greens are packed with vitamins, minerals, and antioxidants. They’re also low in carbohydrates, making them a great choice for managing blood glucose. For example, one cup of raw spinach contains about 1 gram of carbohydrate, while one cup of kale provides approximately 5 grams of carbohydrates. Include them in salads, wraps, or smoothies for a nutrient boost! 

2. Berries (such as strawberries, blueberries, and raspberries) 

Berries are rich in antioxidants and fiber, which can help support overall health. While they’re lower in natural sugars compared to other fruits, portions matter. For example, 1/2 cup of blueberries contains about 11 grams of carbohydrates. Berries can be a flavorful addition to yogurt, oatmeal, or eaten as a snack. 

3. Legumes (such as lentils, beans, and chickpeas) 

Legumes are high in fiber and protein, which can help keep you feeling full and support blood glucose management. Legumes are considered a carbohydrate food, which you will need to take into account when calculating your carbs for a meal. For instance, 1/2 cup of cooked lentils contains about 20 grams of carbohydrates. Add them to soups, salads, or stews for a hearty, satisfying meal. 

4. Nuts and seeds (such as almonds, walnuts, chia seeds, and flaxseeds) 

Nuts and seeds provide healthy fats, fiber, and protein, making them a nutrient-dense snack option. Be mindful of portion sizes, as they are calorie-dense. One ounce of almonds (about 23 nuts) contains about 6 grams of carbohydrates. Chia seeds are also a great source of fiber, with one tablespoon containing approximately 5 grams of carbohydrates. 

5. Whole grains (such as quinoa, brown rice, oats, and whole wheat bread) 

Whole grains are high in fiber and may support blood glucose management. To see if a food contains whole grains, check the ingredient list for terms like “100% whole grain” or “whole” before the grain name. A quality carbohydrate, 1/2 cup of cooked quinoa contains about 20 grams. Use whole grains for breakfast, side dishes, or as a base for grain bowls. 

6. Greek yogurt  

Plain low-fat Greek yogurt is an excellent source of protein and probiotics, which can support digestion and gut health. Compared to regular yogurt, Greek yogurt is higher in protein and lower in carbohydrates. For instance, one cup of Greek yogurt contains about 6 grams of carbohydrates, making it a better option for managing blood glucose. Top it with fresh fruit or a sprinkle of nuts for added flavor. 

7. Avocados 

Avocados are rich in healthy fats and fiber, which may help with cholesterol and blood glucose management. Heart health is especially important for people with diabetes, as they are at an increased risk for cardiovascular issues. One-half of an avocado contains about 2 grams of carbohydrates. Add avocado to salads, smoothies, or spread it on whole grain toast for a filling snack. 

8. Lean protein (such as chicken, fish, and tofu) 

Lean protein can help you feel full and may assist in keeping blood glucose levels steady. Keep options like skinless chicken, fish, or tofu in your fridge or freezer for quick meal preparation. For example, 3 ounces of cooked chicken breast contains no grams of carbohydrate, making it an excellent choice to pair with other nutrient-dense foods. 

9. Sweet potatoes 

Sweet potatoes are a fiber-rich source of vitamin A and can be part of a balanced meal when eaten according to the Diabetes Plate (in the carbohydrate section). For example, 1/2 cup of mashed sweet potato contains about 20 grams of carbohydrate. Use them in soups, casseroles, or roasted as a side dish. 

10. Olive oil 

Olive oil is a heart-healthy fat that may help reduce inflammation and support blood glucose management. Use it for cooking, drizzling over salads, or as a base for dips like hummus. While olive oil doesn’t contain carbohydrates, be mindful of portion sizes to manage calories. 

The Takeaway 

Stocking up on these diabetes-friendly foods can help you prepare meals and snacks that align with your health goals. Aim to fill your kitchen with these nutrient-dense staples to simplify meal planning and support your wellbeing! For personalized recommendations that consider your other health concerns (like kidney disease), talk to your health care provider or registered dietician who will help you choose the foods that are best for you.  

Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save recipes to try later. You can even create and print a grocery list to include these items to stock your kitchen.