WellMeals4U Resource Center
Super foods. . . Not just for diabetics. Good food for everyday eating.
Beans
Beans are an amazing power food. Whether you prefer kidney, garbanzo, pinto, navy or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber giving you about 1/3 of your daily requirement in just a ½ cup! and are also good sources of magnesium, and potassium.
They are considered starchy vegetables but a ½ cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible. Dried beans can be soaked and cooked on the stove top, or slow cooker. For a quick cook a pressure cooker is the ticket. Bring the beans to a boil and then cook under pressure at 17 lbs for about 30 minutes.
Beans served in combination with rice create a complimentary protein! Great option to eating complex proteins (meat.)
Have you tried:
Marinara sauce over beans! A delicious alternative to eating pasta.
Dark Green Leafy Vegetables
Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much. Dark leafy greens are easy to grow and really versatile. Eat them raw, steamed, or sauteed.
Have you tried:
Hot soup poured directly over fresh greens. They are "flash blanched" and maintain their crunch. Surprisingly fabulous.
Citrus Fruit
Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C. Don't forget to eat the pulp for that valuable fiber.
Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.
Berries
Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert. How about a fruit smoothie with whey powder and omega-13 oils for supercharged nutrient value.
Tomatoes
Fresh tomatoes, canned tomatoes, tomato sauce. A staple in everyone's kitchen. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.
Fish High in Omega-3 Fatty Acids
Either from fresh or salt water, fish to a great protein source. For fish high in omega-3 salmon is a favorite. Fresh fish is best. For the money, canned tuna or salmon is a great option. Diabetes are advised to avoid fish that is breaded and deep fat fried as it does not count towards the AMA goal of 6-9 ounces of fish per week. Avacodos are also a great source for Omega-3 fatty acids.
Whole Grains
When thinking about grains, the less processed the better. The outer part of the grain is the germ and bran and it contains all the nutrients a grain product has to offer. Processing removes the germ and bran. Use brown rice rather than white rice, whole wheat flour rather than white flour. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.
Pearled barley and oatmeal are a source of fiber and potassium. Both are terrific as a breakfast staple.
Nuts
Looking for a healthy fat? Look no further. An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.
Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.
Fat-free Milk and Yogurt
Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.
Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.
Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch.
Water
The ultimate liquid. Drink your water and keep those cells hydrated for optimal function.
Adapted from American Diabetes Association resources.
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