- Guidelines For Delicious Healthy Meals -
Foods meeting the following criteria have blue shelf tags and are desirable for good health.

Meat

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 Gr. Fat

Frozen

Entrees -- Less than 500 Mg. Sodium and Less than 5 Gr. Fat Meals -- Less than 800 Mg. Sodium and Less than 10 Gr. Fat Potatoes -- Less than 300 Mg. Sodium and Less than 2 Gr. Fat Vegetables -- Plain, No Sauce Fruit -- Plain, No Sauce or Sugar Added Popsicles -- Sugar Free

Dairy Section

Milk -- Non-Fat or 1% Eggs -- Egg Substitutes (or use egg whites only) Yogurt -- 20 Gr. or Less Carbohydrates Cottage Cheese -- Non-Fat Cheese -- 3 Gr. Fat or Less per Serving Cream Cheese -- Fat Free Grated Dry Cheese Margarine/Spreads -- Water or Liquid Oils as First Ingredient, 1 Gr. Saturated Fat

Canned & Packaged

Soups (Canned or Boxed) -- Less than 300 Mg. Sodium and Less than 3 Gr. Fat Tomato Sauce -- Less than 300 Mg. Sodium and Less than 3 Gr. Fat Gelatin -- Sugar Free Pudding -- Sugar Free Vegetables (Canned) -- Less than 300 Mg. Sodium Fruits (Canned) -- 15 Gr. Carbohydrates or Less Pumpkin (Canned) -- Less than 300 Mg. Sodium and Less than 3 Gr. Fat Beans (Dry) -- No Added Sugar Beans (Canned) -- Less than 300 Mg. Sodium, Less than 3 Gr. Fat and 2 Gr. 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 Gr. Fat and 2 Gr. Fiber or More Pasta (Packaged) -- Less than 300 Mg. Sodium, Less than 3 Gr. Fat and 2 Gr. Fiber or More. Tuna/Chicken -- In Water, Less than 300 Mg. Sodium and 3 Gr. 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

Oils -- (Use Sparingly) Canola, Peanut or Olive Cooking Sprays -- All

Condiments

Spices and Dried Herbs -- Pure with No Sugar or Salt Added and Mrs. Dash Items 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 Salsa -- Less than 300 Mg. Sodium Syrup -- Sugar Free, Less than 10 Gr. Carbohydrates Gravy -- Less than 300 Mg. Sodium and 3 Gr. Fat

Bread & Grains

Bread -- 3 Gr. or More Fiber Cereal -- 3 Gr. or More Fiber Pasta (Spinach or Whole Grain) -- 3 Gr. or More Fiber Rice (Brown) -- 2 Gr. or More Fiber Tortillas -- Fresh Corn Flour -- Whole Wheat, 3 Gr. Fiber

Fresh & Dried Fruit

Fresh -- All Except Coconuts / Up to 1/4 of an Avocado Only Dried -- Discuss with Diabetes Educator

Fresh Vegetables

Fresh -- All Bagged Lettuce Salads

Beverages

Water -- Plain, Flavored or Sparkling, Less than 10 Calories Tea -- Herbal or Decaffeinated Cocoa -- No Sugar Added

Snacks

Crackers -- Less than 300 Mg. Sodium and 3 Gr. Fat Rice Cakes -- Less than 300 Mg. Sodium and 3 Gr. 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.