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diabetes healthy choices

Could you be at risk of diabetes? Find out with this simple test...

Look for the "Blue is Better" tag for healthy choices. Read more.
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Plan your week ahead and stay on track. Click here to view our "Blue is Better" recipe list.

Still have questions? Click here to find more resources on diabetes and choosing healthy foods.

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HEALTHY CHOICES

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!

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

  • 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 AND 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

BREAD & GRAINS

  • 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

BREADS AND 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.

 

 

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