Makeover

The 5 Step

Kitchen Panty

Diabetes Friendly

Eating right is vital if you’re trying to prevent or control diabetes.

No special foods or complicateddiets are necessary.

But, you to need to pay more attention to some of your food choices,most importantly

When you eat your body turns the carbs into glucose(sugar).

Bad Pancreas

When your doesn’t produce enough insulin to transfer the sugar from your blood stream into surrounding cells, the sugar staysin your blood stream andyour Blood Sugar skyrockets!

This can make you experience thetypical diabetes symptoms

Now, you don’t have to eliminate

but you do have to reduce servingsizes and replace

with

BAD

GOOD

are not just breads, rice and pasta. These are also

Nuts & Seeds Fruits & Vegetables Milk & Dairy

Juice & Soda Candy & Desserts

BAD

GOOD

VS

Are COMPLEXAre SIMPLE

In their “natural state” or very close to it. Our bodies work harder

to digest them and energy is released over a longer time.

Generally “processed” foods stripped of their fiber. They are digested quickly and energy is

stored as glycogen – converting to fat if not used immediately.

Why are they BAD? Why are they GOOD?

• Low in Fiber and Nutrients• Empty Calories Converted to Fat• High Blood Glucose Levels• Leave you Feeling Tired

• High in Fiber and Nutrients• Help you Feel Full with Fewer

Calories• Naturally Stimulates Metabolism

So Back to the Panty and

Fridge..(and eating out)

Instead of these… Try these high-fiber alternatives

White rice Brown or Wild rice

White potatoes and their variations Sweet Potatoes and Yams and their variations

Regular pasta Whole-wheat pasta

1

Instead of these… Try these high-fiber alternatives

White bread Whole-wheat or whole-grain bread

Sugary breakfast cereal High-fiber breakfast cereal

Instant oatmeal Steel-cut oats or Rolled oats

2

Instead of these… Try these high-fiber alternatives

Crackers, Chips and Pretzels Kale Chips and All Kinds of Nuts!

Sweetened and Low Fat Yogurt Plain Yogurt and Fresh Berries

Milk, Canned Milk andCottage Cheese

Soy and Almond Milk and Real Cheese

3

Instead of these… Try these high-fiber alternatives

Lentils, Beans, Chickpeas and Sweet Peas Brussels Sprouts, Green Beans and Snow Peas

Beets, Corn and Carrots Asparagus, Broccoli and Zucchini

Winter Squashes Cabbage, Spinach and Eggplant

4

Instead of these… Try these alternatives

Tropical Fruits Berries, Apples, Pears and Peaches

Sugar, Syrup, Honey and Molasses Natural Sugar Substitutes

Soda, Fruit Juices & Sports Drinks

Water, Carbonated Water, Tea & Low-Glucose Drinks

5

Now that you have the pantry basics, why not add some good cook books that put all the

good carbs together into delicious meals..

So you won’t feel so bad having that occasional

piece of cake!

My name is Taylore Caldwell, and I am the Fit4Life Diabetes Coach.

Conducting In-Home Pantry Makeovers is just one of the additional services that I bring to my Fit4Life Diabetic Coaching Programs.

If you would like to find out more, visit meonline at www.Fit4lifediabetescoach.comor on Facebook, Fit4Life Diabetes Coaching