Diabetes Meals on $7 a Day?or Less! - Patti B. Geil

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some forms of cancer. Involve your family in your healthy eating, cost-cutting campaign. Your family-and your wallet-will thank you for it.

      So leave those costly diet or diabetic foods on the grocery store shelf. Hands off the high-priced sugar-free sweets. The latest nutrition recommendations give you the freedom to enjoy small amounts of regular sugar and sweets, as long as your weight, blood glucose levels, and blood lipids remain in control. If you are used to spending significant amounts of money on artificially sweetened treats, you can use your savings to invest in another treat-like a new exercise video or a stress-free evening out on the town.

       SPEND LESS, EAT HEALTHFULLY

      Now, more than ever, eating healthfully on a budget is a challenge. When we first published Diabetes Meals on $7 a Day-or Less! in 1999, the

      American Farm Bureau Federation Marketbasket Survey showed that purchasing 16 basic grocery items costs $32.51. Today, those same 16 items ring up at $42.95. The good news is that you can eat a wide variety of healthy foods without breaking the bank. The American Dietetic

      Association has demonstrated that a 2,000-calorie meal plan costs approximately $6.69 per person per day and only $6.33 if you’re a vegetarian.

      You will find that the more time and effort you’re willing to spend, the more money you’re likely to save. For example, it may take a few extra moments to prepare quick cooking oats rather than the microwave instant version, but the trade off of time for money and good health is worth it.

       ATTENTION SHOPPERS! ECONOMICAL EATING IN AISLE ONE

      The American Dietetic Association has calculated the average daily costs to eat according to the 2005 Dietary Guidelines for Americans.

      Recommendation: 4 1/2 cups of fruits and vegetables (Fresh strawberries, bananas, spinach, romaine lettuce, carrots; frozen blueberries, broccoli, cauliflower; canned peaches) $2.12

      Recommendation: 6 ounces of grains (Oatmeal, brown rice, whole-wheat bread) $0.88

      Recommendation: 3 cups of fat-free or low-fat milk or equivalent (Yogurt, fat-free milk, cheese) $1.60

      Recommendation: 5 1/2 ounces of protein (Cooked lean beef, chicken, pork, or ground turkey; eggs; fresh fish) $1.72

      Recommendation: 6 teaspoons of fats (Olive oil, vegetable oil, light salad dressing, low-fat mayonnaise) $0.37

       TOTAL = $6.69 per day

      Economical diabetes meal planning doesn’t mean deboning countless chickens, serving endless meals of leftovers, or driving all over town for grocery store specials. You can even take an occasional night off kitchen duty for a carefully chosen fast-food meal. But keep in mind that drive-through deals may have hidden costs.

      While upsizing a meal costs you only $0.67 for 400 extra calories from fries and soda, it may be draining your wallet in unexpected ways. For every 100 calories a person eats beyond his or her daily needs, the price of food, medical care, and gasoline-heavier passengers reduce a car’s fuel efficiency-rises anywhere from $0.48 to nearly $2. The heavier a person is, the greater the cost. Fast-food deals may not be deals at all. The tips in Chapter 6 will enable you to enjoy eating out while still watching your nutritional and financial budgets.

      Everyone loves to save money, no matter what his or her bank account balance. Diabetes Meals on $7 a Day-or Less!, 2nd Edition will guide you in your quest to eat healthfully on a lean budget. The recipes are quick and simple to assemble, and contain easy-to-find ingredients.

      If you are eligible for food assistance programs, such as food stamps, WIC (Women, Infants, and Children), or Meals-on-Wheels, you’ll find that the recipes and menus in this book will help you make the most of the foods available through these sources. Pick a few new recipes, take a look at the meal plans, and review the shopping tips before your next trip to the supermarket. You may be pleasantly surprised to find that the small changes we suggest will quickly add up to make you healthier and wealthier.

       Money Saving Tip

      Saving just $5 a week on food can fatten your piggy bank by more than $250 a year. You can spend less and eat healthy!

       Chapter 1 DIABETES NUTRITION GUIDELINES HEALTHY, WEALTHY, AND WISE

      Do you think the right foods for your diabetes are too costly for your family’s food budget? Maybe you mistakenly believe some of these common diabetes money myths:

      

“I can’t afford to follow a diabetes meal plan. It’s too expensive.”

      

“I’ll have to spend too much on special foods that the rest of my family won’t eat.”

      

“I can’t pay for all the fresh fruits and vegetables and high-priced cuts of meat a diabetes meal plan requires.”

      This book was created to dispel these myths and prove that good food does not have to break your budget. Eating foods that are healthy for diabetes should cost you only a bit more than you’re already spending in time, effort, and dollars.

       GOOD FOOD FOR THE ENTIRE FAMILY

      If you are concerned that your diabetes nutrition needs will stretch the family’s food budget, don’t worry. The latest diabetes nutrition recommendations parallel the most recent dietary guidelines, which emphasize making smart choices from every food group, finding a balance between food and physical activity and getting the most nutrition out of your calories.

       Adequate Nutrients Within Calorie Needs

      Consuming a variety of nutrient-dense foods and beverages within the basic food groups is the best way to ensure you will meet all of your nutrient needs. It is also important to limit your intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

       Weight Management

      In order to maintain your weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food calories and increase physical activity.

       Physical Activity

      Engaging in regular physical activity and reducing sedentary activities promotes health, psychological well-being, and a healthy body weight. The best way to achieve physical fitness is by incorporating cardiovascular conditioning, with stretching exercises for flexibility and resistance exercises or calisthenics for muscle strength and endurance into your workout.

      

To reduce the risk of chronic disease in adulthood, engage in at least 30 minutes of moderate-intensity physical activity on most days of the week. Greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

      

To help manage body weight and prevent weight gain, engage in 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

      

To sustain weight loss in adulthood, participate in at least 60-90 minutes of daily moderate-intensity physical activity, while not exceeding caloric intake requirements. You may need to consult a health care provider before participating in this level of activity

       CHECKLIST FOR HEALTHY EATING

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