You At Your Best

courtesY americaN Diabetes associatioN® Healthy eating requires a bit of planning ahead, but it is well worth the investment. The best place to start is by learning how to get around the grocery store. Here are some tips. In the produce section: • Choose produce that is in season for a better taste and price. • Choose non-starchy vegetables, like greens, broccoli, cauliflower, and carrots. • Pick up some baby carrots, cucumbers, cherry tomatoes, and salad mixes to save time. • Buy fresh fruit to satisfy your sweet tooth. In the meat department: • Look for leaner cuts that have "round", "loin", or "sirloin", in the name. • If choosing ground meat, look for "lean" or "extra lean", with no more than 15% fat. • Buy skinless chicken pieces or remove the skin at home. • Try to choose fatty fish like salmon at least twice a week for heart health. • Avoid processed meats like sausage and bacon. If you do purchase deli meat, choose low sodium varieties. Picking frozen foods: • These are great to stock up on since you don't have to worry about them going bad quickly. • Choose ones without added sauces, salt, or sugar. • Non-breaded frozen fish and chicken are great lean protein options. • Picking canned foods: • Choose low-sodium canned vegetables and fruit packed in water or 100% juice with no added sugar. • Good choices for canned protein include chicken, tuna, salmon, and sardines that are packed in water instead of oil and labeled low-sodium. • Plant-based sources of canned protein are beans, peas, and lentils. They are inexpensive and full of fiber. In the dairy section: • Protein options in this section include cheese, tofu, and eggs. • Choose low or fat-free yogurt and milk to avoid excess fat and calories. • Pick a butter blend that contains heart- healthy oils like olive or canola to avoid saturated fats. In dry goods: • These include bread, pasta, grains, tortillas, dried beans, peas, and lentils. • Read nutrition labels and look for whole grain starches that are high in fiber and low in added sugars. • Good choices include oats, whole wheat bread, corn tortillas, quinoa, whole wheat pasta, dried beans, and lentils. • Instead of snack foods like cookies and crackers, opt for unsalted nuts and light popcorn. Round out your shopping with seasonings and condiments. Choose a variety of dried spices without added salt, as well as vinegars, and heart-healthy oils like olive and canola to ensure that you're flavoring your dishes without adding sodium or saturated fat. Arkansans are increasingly feeling the effects of diabetes as thousands of people suffer from the disease. Today, over 360,000 people in Arkansas have diabetes - that is 14.8% of the population. In addition, almost 800,000 Arkansans have prediabetes. Managing diabetes can be complicated, says Dr. Bala Simon, Deputy Chief Medical Officer and State Chronic Disease Director for the Arkansas Department of Health. Diabetes is a silent killer—but a proactive approach can help lessen the impact of the disease, notes Dr. Simon. "Take control of your diabetes by engaging in regular lifestyle modifications such as a healthy diet, physical activity, smoking cessation, and keeping up with blood pressure control, and blood sugar control through monitoring, medication adherence, and regular physician office visits." No matter if you live with type 1, type 2 or prediabetes, diet and exercise are two of the most powerful tools you have. Not only do they help you control your blood sugar, but they can help you lose weight and maintain a healthy weight, lower your blood pressure and improve your "good" cholesterol levels. And remember, even small changes can have a significant impact on your health, helping you to feel better and possibly lowering your risk. Navigating the grocery store Diabetes in Arkansas 4 | You at Your best | YouatYourbest.NwaoNliNe.com November - beatiNg the betes | suNDaY, october 30, 2022

• Cover