Blue is Better
Blue is Better Program
Rosauers Supermarkets, the American Diabetes Association and regional Diabetes Educators have partnered to create the “Blue is Better” food labeling program. As an industry pioneer in the Northwest, Rosauers developed the “Blue is Better” program to help those living with diabetes and those at risk, identify healthier food choices.
Criteria that considered the fat, fiber, sodium, carbohydrate levels and the nutrient density of each food group was established by healthcare professionals. Each product in the store is then checked against the criteria. Qualifying items have blue shelf tags and are signed with “Blue is Better” point of sale material to indicate that selection of the product is a healthier food choice for you and your family.
What do we mean by healthy? One important consideration is “nutrition density” which means getting the most nutrient “bang” for your shopping buck. A nutrient dense food will have more healthy value per calorie consumed. That’s an important consideration for people managing their diabetes, and for those trying to live a healthier lifestyle! Look for the “Blue is Better” shelf tags next time you shop Rosauers.
*As with any health-related program, consult with your diabetes educator or your physician to tailor a plan that is right for your individual needs.
A variety of criteria was considered in determining which foods provided the best in nutritional density. Several of those factors are limited for each food group. But we've made it easy to identify healthier choices, just look for our "Blue is Better" sign on the shelf!
- Poultry -- Skinless
- Fish Fillets -- Fresh or Frozen
- Seafood -- Fresh or Frozen, Shrimp, Crab, Scallops
- Pork -- Tenderloins
- Beef -- Top Round, Sirloin, Flank
- Turkey -- Ground Turkey Breast
- Luncheon Meats, Bacon, Sausage -- Less than 300 mg. Sodium, Less than 3 g. Fat
- Entrees -- Less than 500 mg. Sodium and Less than 5 g. Fat. Smaller than 7 oz. Serving
- Meals -- Less than 800 mg. Sodium and Less than 10 g. Fat
- Potatoes -- Less than 300 mg. Sodium and Less than 2 g. Fat
- Vegetables -- Plain, No Sauce
- Fruit -- Plain, No Sauce or Sugar Added
- Popsicles -- Sugar Free
- Milk -- Non-Fat or 1%
- Eggs -- Egg Substitutes (or use egg whites only)
- Yogurt -- 20 g. or Less Carbohydrates
- Cottage Cheese -- Non-Fat or 2%
- Cheese -- 3 g. Fat or Less per Serving
- Cream Cheese -- Fat Free
- Grated Dry Cheese
- Margarine/Spreads -- Water or Liquid Oils as First Ingredient, 1 g. Saturated Fat
Canned & Packaged
- Soups (Canned or Boxed) -- Less than 300 mg. Sodium and Less than 3 g. Fat
- Tomato Products -- Less than 300 mg. Sodium and Less than 3 g. Fat
- Gelatin -- Sugar Free
- Pudding -- Sugar Free
- Vegetables (Canned) -- Less than 300 mg. Sodium. Rinse with Cold Water Before Preparing.
- Fruits (Canned) -- 15 g. Carbohydrates or Less. In own juice or light syrup. Rinse with Water Before Using.
- Pumpkin (Canned) -- Less than 300 mg. Sodium and Less than 3 g. Fat
- Beans (Dry) -- No Added Sugar
- Beans -- Less than 300 mg. Sodium, Less than 3 g. Fat and 2 g. Fiber or More. If Using Canned Beans, Rinse Before Using to Decrease Sodium
- Rice Side Dishes (Packaged) -- Less than 300 mg. Sodium, Less than 3 g. Fat and 2 g. Fiber or More
- Pasta (Packaged) -- Less than 300 mg. Sodium, Less than 3 g. Fat and 2 g. Fiber or More.
- Tuna/Chicken -- In Water, Less than 300 mg. Sodium and 3 g. Fat Per Serving
- Milk -- Fat-Free Evaporated, Low-Fat or Non-Fat Dry Milk, Low-Fat Soymilk with Calcium, Vitamin D and B-12
- Oils -- (Use Sparingly) Canola, Peanut or Olive
- Cooking Sprays -- All
Bread & Grains
- Bread -- More than 3 g. Fiber
- Cereal -- More than 3 g. Fiber
- Flour -- Whole Wheat, More than 3g. Fiber
- Pasta -- Spinach or Whole Grain, More than 3 g. Fiber
- Rice (Brown) -- More than 2 g. Fiber
- Spices and Dried Herbs -- Pure Spices with No Sugar or Salt Added and Mrs. Dash Products
- Ketchup -- No Salt Added
- Mustards -- All
- Mayonnaise -- Fat Free
- Salad Dressing -- Fat Free
- Jelly -- Sugar Free or Low Sugar
- Vinegar -- All
- Sugar Substitutes -- Equal or Splenda, Etc.
- Salsa -- Less than 300 mg. Sodium
- Syrup -- Sugar Free, Less than 10 g. Carbohydrates
- Gravy -- Less than 300 mg. Sodium and 3 g. Fat
Fresh & Dried Fruit
- Fresh -- All Except Coconuts and up to 1/4 of an Avocado
- Dried -- Discuss with Diabetes Educator
- Fresh -- All
- Bagged Lettuce Salads
- Water -- Plain, Flavored or Sparkling, Less than 10 Calories
- Tea -- Herbal or Decaffeinated
- Cocoa -- Sugar Free
- Crackers -- Less than 300 mg. Sodium and 3 g. Fat
- Rice Cakes -- Less than 300 mg. Sodium and 3 g. Fat
- Popcorn -- Suggest Air Popping with No Butter or Salt
- Nuts/Seeds -- Keep Serving Size to 1-2 Tablespoons or Discuss with Diabetes Educator
Check with your diabetes educator for individualized meal planning.
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