Eating Healthy on a Budget

Today's tips come from Bonnie Grenier, one of our RN Diabetes Educators. She has put together some helpful suggestions for eating healthy on a budget. Don't let financial limitations prevent you from taking good care of yourself!

Tips for Eating Healthy on a Budget

1. Always make a list before you go shopping - and stick to it!

2. Plan out meals a week ahead of time. consider picking one day of the week to map out what you want to eat each day that week, and consider doubling the recipe so you have leftovers for other meals or lunches. Write it all out on a calendar.

3. Don't go to the grocery store hungry - the store is designed to tempt you with sale items, end-displays, and candy at the register. Try to shop with a belly full of healthy food (and a plan - see #1 and #2!).

4. Avoid convenience items, like pre-packaged salad. These items cost much more (check the "unit price"), and have more recalls for foodborne illnesses like E. Coli and Listeria. It doesn't take as much time to make your own salad as you think! 

5. Avoid designer "health food" products. Many of the simplest, most familiar foods are actually the healthiest. For example, dried or canned beans, brown rice, canned tuna, natural peanut butter, and fresh or frozen broccoli are all inexpensive staple foods you could use to build a healthy diet for the whole week for very little money.

6. You don't always have to buy organic. Most pesticide residues on fruit and vegetables can be washed off and will likely not pose a health risk. Buying organic is more important for some fruits and veggies than for others - check out this website to help you decide.

7. Compare "unit prices" between brands and between package sizes - some will cost more than others! Store brand often has the same ingredient list, for much less money. 

8. Consider shopping at wholesale supermarkets like Walmart, BJ's, or Costco - they often have fruits and vegetables at lower prices, or may allow you to stock up on big packages of healthy basics at a lower price than buying smaller containers one-by-one.

9. Buy frozen veggies. Frozen fruits and vegetables are easy, pre-cut, are just as nutritious as fresh, and won't spoil in your fridge when your week gets busy. 

10. Grow your own herb garden - herbs and flavorings can be expensive in the supermarket, when all it takes is a small window garden to grow your own! This will help you to make flavorful food, without adding as much sodium.


Eating healthy can seem expensive, but it doesn't have to be! And your health is worth it.

What other tips do you have for sticking to your healthy eating plan AND your budget? Share in the comments section below! 

The ABC's of Diabetes Care

Today's post is from one of our student volunteers, Erika! She has put together a helpful explanation of all the aspects of diabetes care, how often they should be monitored, and why. We know it's a lot to do, but knowing why it matters can help keep you focused!

Introducing the "ABC’s" of Diabetes Care

There are many aspects to diabetes care and it can be difficult to remember each one. Here is a list of important tests or aspects of diabetes care, how often they should be done, and why. These are goals for most patients with diabetes but your diabetes care team may give you personal goals to follow.

Exam	How often	Goal	Why
A1C	Every 3-6 months	Less than 7%	This is the average blood glucose for the last 2-3 months; your doctor can see changes and make adjustments if needed.
Blood Pressure	Every doctors visit	140/80mm Hg	Uncontrolled blood pressure can lead to heart problems including heart disease.
Cholesterol	Every year	LDL: less than 100mg/dL HDL: men -above 40mg/dL, women-above 50mg/dL Triglycerides: less than 150mg/dL	Diabetes lowers the HDL and raises LDL and triglycerides, leading to heart disease and stroke.
Dental exam	Every 3-6 months	Healthy teeth and gums	Diabetes increases the risk of gum disease, this infection also interferes with blood sugar control.
Eye exam	Every year	Detect early signs of glaucoma, cataracts, retinopathy or other damage	Poorly controlled blood sugar increases pressure in the eyes and causes damage.
Foot care	Every year by a doctor, every day at home	Look for wounds and pay attention to any numbness or weakness	Diabetes reduces the skins ability to heal and your ability to feel your feet causing wounds to go unnoticed.
Glucose monitoring	Before and after meals	Before meal: 70-130mg/dL After meal: less than 180mg/dL	Continual checking allows for better blood sugar control and reduces risk of extreme highs and lows.
Health Maintenance – Diabetes education	Every year, more often for complications	Understanding of diabetes and lifestyle changes to make to maintain healthy blood glucose	Proper nutrition and exercise can improve blood glucose control and reduce need for medications.
Immunizations	Flu shot every year, pneumonia and hepatitis B as needed	Reduce risk of getting the flu, pneumonia and hepatitis B	People with diabetes have a higher risk of death if they contract the flu or pneumonia.
Jogging/Exercise	3-5 days a week	150 minutes aerobic exercise each week, strength training twice a week	Exercise helps reduce or maintain weight, increases insulin uptake and lower blood glucose.
Kidneys	Every year	Urine sample shows no sign of protein	Uncontrolled blood sugar can damage the kidneys and lead to kidney failure

Does that help clear it up? What part of diabetes care is the hardest for you to get done? Share in the comments below!