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1. Keep ‘stock' foods in the pantry:
Examples:
• Canned fruit, tuna fish, peanut butter, dried legumes, oatmeal, whole grain cereals & crackers, pasta, rice, marinara sauce, parmalat milk in carton.

2. Keep ‘stock' food in freezer.
Examples:
• Frozen vegetables that can be microwaved, variety of fruit that can be thawed. bread or other baked goods.

3. Prepare meals in advance:
• Double up when cooking meats: poultry, lamb, red meat, and pork chops. wrap individual servings and store in freezer.
• Get out your crock-pot! Make soups and stews with dried legumes (beans). Include vegetables and left over meats or make chili.

4. Separate meals in single servings and freeze for later use.

5. Eat at least 2-3 servings of fruit daily, preferably fresh, frozen or canned in own juice not syrup.

6. Consume unlimited vegetables. These can be eaten as salads, soups, or as a side item with a meal.
Try dipping fresh zucchini or squash in a light dressing or hummus for a snack.

7. Eat several small meals during the day instead of one large meal. This helps to control weight and blood sugars.

8. Breakfast is king! Your body needs energy after eight hours of no nourishment. Never skip the morning meal, especially if taking medications. It is recommended that you consume fiber with your breakfast.
Examples of fiber containing foods:
• Bran cereal, high fiber oatmeal, fruit, vegetables, whole grains, legumes (beans). fiber goal: 20-30 grams daily

9. If diabetic, always consume a protein with a carbohydrate. It is imperative that you take your blood glucose (sugar) at least once a day. Do not skip meals. Consume breakfast, lunch, AND dinner along with at least 2-3 snacks.

10. Consume at least 6-8 glasses of fluid daily. This can be decaf coffee, green/black tea, and water. Remember. Caffeinated beverages are dehydrating. If your mouth is dry it is usually an indication of dehydration; so bottoms up with the water bottle.

11. Be a detective: Look for hidden sodium (salt). Salt can be found in canned foods such as soups and vegetables. All ‘pig' food contains high amounts of salt and saturated fat (bacon, ham, pork, ribs, sausage). Pickled foods, cold cuts and cheese are also high in salt. Remember anything that has a long shelf life if full of preservatives- most likely salt.

Instead choose these foods:
• Make your own soups/stews/chili using low sodium broth, cereals without dried fruit, cold cuts that are low in sodium (and use Smart Balance/Benecol spreads instead of margarine). Fresh bread from the bakery has less sodium and can be sliced and stored in the freezer. Purchase cheese that is low in salt.

12. Exercise is where you find it. Your body needs to move everyday. Start by walking 10 minutes daily. Increase it to 10 minutes twice a day. All exercise does not have to be completed at the same time.

Barb is a Registered Dietitian/Nutritionist. She is a graduate of Applied Functional Medicine in Clinical Practice program from the Institute of Functional Medicine, Certified in Weight Management and a First Line Therapy Practitioner. Although she teaches diabetes and cardiac care she specializes in gastrointestinal issues including Crohn's Disease, IBS, Colitis and Celiac Disease.