Transcription
YOUR GUIDE TOEating Healthyon a BudgetEAT HEALTHYFOR LE !5 Simple, Scrumptious Recipes3 Favorite Meal Makeovers6 Money-Saving HacksTips For EasyMeal PlanningFast Food Dos & Don'tsCLC15901.A Teladoc Health, Inc. All rights reserved.
Welcome!Go you. You’re here because you want to take control of yourdiabetes, and know that eating well is at the center of good health.Bravo!Just like you, we love good food. Shopping for it, cooking it, orderingit at restaurants, and most of all, enjoying it with family and friends.But we also need to stay within a budget — and to stick to ourhealthy eating goals. And it can be hard to find the time, resources,and energy to make all of that a reality.To make it easy for you, we’ve unlocked the secrets of blood sugarbalancing foods that won’t bust your budget — plus give you greattips for planning your meals and wallet-friendly shopping. Alongsideour convenient coaching, personalized insights based on your ownblood sugar readings, and all of our Livongo community resources,this booklet gives you the tools you need to affordably eat right, staybalanced, and live a vibrant, healthy life.Are you ready to make nutritious, diabetes-friendly eating delicious,affordable, and fun? Us too. Let’s go!Sneak PeekWays to Make Meal Planning Easy & Fun! . . . . . . . . . . . . . . . . . . . . . . 33 Easy Meal Makeovers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Money Saving Home-Cook Hacks . . . . . . . . . . . . . . . . . . . . . . . . . . 5Frozen Delights — Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7Don’t Shop Hangry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Healthy Dining Out: Love This? Order This! . . . . . . . . . . . . . . . . . . 112
7 Ways To MakeMeal PlanningEasy & Fun!Plan AheadTrying to eat healthy on a budget without a meal plan is likesetting out on a road trip without a map. Planning ahead canhelp you create a healthy, well-balanced diet that stretchesyour dollars to their max.Write It OutPrep AheadIt may seem obvious but so manyof us don’t do it! Put a week’sworth of meals o n paper so youcan get creative and see how theystack up.After you shop, spend an hour or sogetting ahead for the week — chopveggies, cook grains, and store inportions. The less you have to do duringthe week, the better!Love Your ListConsider The SeasonCheck what you have so you’renot buying extra — and stick to it!You won’t be as tempted to grabimpulse purchases. List by grocerysection for faster shopping.Hearty root veggie soup or a crisptomato-cucumber salad? Fresh producein-season is always a better value thanhigh-priced off-season foods — andmuch tastier!Plan A Theme-A-DayScope The SalesMatch meals to days of theweek. Try Meatless Mondays, TacoTuesdays, Breakfast-for-DinnerWednesdays, Pasta Thursdays,and Stir Fry or Fish Fridays.Check store circulars, websites, or apps.Different deals give meals delicioustwists. Halibut and zucchini on sale?You just set the menu for Taco Tuesday:grilled fish with summer squash!Get Ready To RepeatHave favorite go-to breakfasts, lunches, and snacks two or three times each week — like freshfruit with yogurt for breakfast. Add repeat perishable ingredients like tomatoes and strawberriesin more than one weekly recipe — so you use them up and reduce waste.3
3 Easy MealMakeoversSure, ready made meals are convenient — but they can do anumber on your blood sugar and your budget. Cooking at homehelps save money and keeps you in the driver’s seat, meaning nohidden ingredients or supersized portions.Love Banana Nut Muffins?Make This Easy Banana-Cinnamon Oatmeal 0.44 / serving*CaloriesFatSaturated .2gSugars10.5gProtein12.2g½ cup rolled oatsLove Chinese Takeout FriedRice And Kung Pao Chicken?Make This Asian Stir Fry 2.81 / serving*1 cup waterCalories½ banana, mashed with forkSaturated FatCinnamon to taste2 tablespoons peanut butterMix oats and water in amicrowave-safe bowl.Microwave on high for 2minutes, or until cooked. Mix inbanana, peanut butter, and adash of cinnamon.3443.8gCarbohydrates 38.2gSugars10.5gFat18.1gSodium 156mg6.2gFiberProtein12.2g2 teaspoons vegetable oil (divided, 1 teaspoon 1 teaspoon)4 ounces raw chicken breast, cubed1 12-ounce bag frozen Asian stir fryveggies1 teaspoon low-sodium soy sauceLove Frozen Cheese Enchiladas?Make This Quick ‘n’ Easy Chicken Tacos 2.94 / serving*CaloriesFatSaturated FatSodium39311.3g2.0g443mg¼ cup no-salt-added blackbeans, drained and rinsed3 ounces cooked chickenbreast, prepared ahead oftime and cut into strips2 6-inch corn tortillas38.3g¼ cup mild salsaFiber9.9g¼ small avocadoSugars2.3gProtein35.6gGently warm beans andchicken in microwave. Divideingredients evenly on twotortillas: Beans, chicken,salsa, avocado.Carbohydrates½ cup low-sodium vegetable broth2 teaspoons roasted unsalted peanuts½ cup cooked brown riceIn a nonstick pan, heat 1 teaspoon ofvegetable oil over a medium-high flame.Add chicken and cook until brownedevenly, around 4 minutes, and removefrom pan. Heat remaining teaspoon of oil.Add frozen veggies and cook until tender,around 5 minutes. Add chicken back in,along with soy sauce and vegetable broth.Stir until veggies and chicken are coated.Top with peanuts and serve withbrown rice.*All prices are estimates, may vary by region and store, andare subject to change.4
6 Money SavingHome-Cook HacksPrep Your PantryStock up monthly on staples likegrains, beans, oil, vinegar, andnuts for easier weekly shopping.Make Monday (Or Tuesday)MeatlessChoosing vegetarian protein like beans andtofu in place of beef or chicken will save youdollars and is a heart-healthy choice.Survey Your StoresLove LeftoversRemember that the nearestbig box grocery isn’t your onlyoption. Ethnic markets,smaller chains, and warehouseclubs all offer deep discountsand are worth hitting up fromtime to time.Whip up extra items from dinner fortomorrow’s lunch. Add a new flavor for afresh spin. For example, shred an extrasuppertime chicken breast, and toss withlemon vinaigrette and spinach for a zestysalad. Dinner chili makes a flavorful, proteinpacked, baked sweet potato topping.Follow FIFOReimagine Food ScrapsThat’s shorthand for ‘first in,first out.’ Organize your fridgeand pantry the FIFO way, so youuse the oldest items first beforethey spoil.If you only want half a banana on yourcereal, freeze the other half for tomorrow’ssmoothie. Celery tops, onion skins, andcarrot peels make delicious vegetable brothwhen simmered.Go Generic. Buy store brands and save as much as 25%!5
4 Great FreezerFruits & VeggiesIce It!Fresh isn’t always best. Frozen fruits and veggies are oftenmore nutritious. They’re blanched — briefly scalded in boilingwater then plunged in ice to stop the cooking process —which locks in all the nutrition and flavor goodness.BlueberriesBlueberries are little antioxidant powerhouses. These plant chemicals help preventyour cells from being damaged. Blueberries are also linked with better brain health.Enjoy: In smoothies for a hint of sweetness and appealing purple hue. Around ¾ cup ofblueberries provides 15 grams of carbohydrates.CherriesThe substance that makes cherries red also help reduce inflammation. The cherryon top? Unlike sweetened cherries in a can or jar, frozen cherries usually don’tcontain any sugar.Enjoy: Add to breakfast oatmeal or yogurt for a naturally sweet twist. See our CherryAlmond Parfait recipe (p. 7). Around 2/3 cup will give you 15 grams of carbohydrates.Cauliflower RiceCompanies are now taking cauliflower — which is naturally low-carb — and cuttingit into small pieces before freezing for a rice-like look and texture.Enjoy: Mix with ground beef or turkey to make your favorite meatballs or substitutefor rice in any recipe. Each cup of cauliflower rice will set you back just 4 grams ofcarbohydrates. See our Easy Cauliflower Fried Rice recipe (p. 7).SpinachSpinach helps your cells’ mitochondria — their power generators — work moreefficiently. Scientists suspect that mitochondrial dysfunction plays a role in insulinresistance.Enjoy: Mix into scrambled eggs, omelets, and frittatas. Each cup of frozen spinach isequal to around 6.5 grams of carbohydrates.6
Frozen DelightsCherry Almond Yogurt ParfaitServes 1½ cup frozen cherries½ cup lowfat Greek yogurt2 tablespoons sliced almondsDefrost frozen cherries. In a parfait glass, layer ¼ cup cherries,¼ cup yogurt, 1 tablespoon almonds, and repeat ohydrates19.6gFiber2.5gSugars15.5gProtein14.5gEasy Cauliflower Fried riceServes 41 tablespoon vegetable oil¼ teaspoon crushed red pepper flakes2 additional tablespoonsvegetable oil24 ounces frozen riced cauliflower2 eggs, beaten¼ cup soy sauce½ cup frozen peas2 cloves garlic, crushed andchopped½ cup frozen carrots½ cup roasted, unsalted cashewsIn a skillet, heat 1 tablespoon of vegetable oil on medium heat. Scramble eggs until cooked and setaside. Add 2 tablespoons of oil, garlic, and red pepper flakes to skillet and heat until softened. Add frozencauliflower and soy sauce. Turn up heat and cook on high for about 3 minutes, stirring regularly. Add frozenpeas and carrots and cook until heated through. Turn off heat and add eggs to rice mixture. Divide into fourbowls and top with 2 tablespoons of arbohydrates18.1gFiber6.6gSugars4.9gProtein9.7g7
Yes, you can!4 HealthyCanned FoodsDid you know there’s an entire section of the supermarketdedicated to healthy, budget-friendly foods that won’t spoil? Youguessed it — canned goods can be as nutritious as fresh and frozenfoods, and in some cases even better. The canning process highheats food, making certain nutrients more available to the body.Artichoke heartsEven canned varieties are antioxidant-rich and full of fiber and potassium. Plus,they’re available year-round and require no prep work.Bonus: Canned artichoke hearts are pre-cooked, so they’re delicious as-is insalads, pasta dishes, or topped on fish and chicken dishes.SalmonA top source of heart-healthy omega-3 fatty acids. It’s also a great source of blood sugar-balancing protein with zero carbs.Bonus: Most canned salmon is wild caught, which costs top dollar at the fishcounter and has far fewer contaminants than farmed salmon.Tomato SauceCanned sauce is typically far cheaper than in jars, and tends to have simpleringredients with little or no added sugar. (Always check the nutrition label foradded sugar and total carbs.)Bonus: Processed tomato products are the top food source of antioxidant lycopene, linked with lower rates of prostate and other types of cancer.BeansThese little hunger-suppressors are a top source of resistant starch andprebiotic fiber that helps prevent colon cancer, among other health benefits.Bonus: Rinsing beans for 10 seconds and draining for 2 minutes can cut sodiumcontent by as much as 41%.Look for ‘low sodium’ labels when you buy canned veggies to cut back on unnecessary salt8
Don't SkimpSplurge WorthyWhen you focus on healthy-foods-for-less, you’ll havewiggle room in your budget for health-boosting foodswhere quality beats cost.NutsFiber- and protein-packed nuts can help keep blood sugar on an even keel byhelping prevent blood sugar spikes. They can even help minimize the effects of acarbohydrate-rich food on blood sugar levels. The healthy fats in nuts also help keepyour heart healthy. Just be sure to keep serving sizes to no more than ¼ cup sincecalories can add up, and stick with unsalted options.SeedsMany seeds — like pumpkin, hemp, and chia — are an excellent source of protein.Hemp seeds pack 11 grams per 3-tablespoon serving. Sprinkle them on carb-richfoods like oatmeal or pasta to add an easy nutrient boost and help keep blood sugarspikes in check.Fresh FishHeart-healthy omega 3 fatty acids and high-quality protein are just two reasons whyfish should be a regular part of your diet. And since fish is pure protein, it has minimalimpacts on blood sugar levels. Have with a low-impact carbohydrate like greenveggies or beans for a perfect pairing. Around 3 ounces cooked equals 1 serving.Extra Virgin Olive OilEVOO helps reduce blood sugar and cholesterol more than other types of fats likecorn oil. Olive oil has long been known for its anti-inflammatory benefits. Its rich flavoralso helps make other healthy foods like leafy green vegetables and fish taste better.Whole Grain FoodsIt’s worth paying a premium for more nutritious bread, pastas, and other foods madewith unrefined grains. They’re easier on your blood sugar thanks to their higher fibercontent. Look at the ingredients list — if the first ingredient listed contains the word“whole,” it’s likely a better-for-you option.9
Get Your Coupon OnBuying what’s on sale at the supermarket isn’t the onlyway to save. Here are more ways to take advantage ofdeep discounts and food brands offers.App It UpClip AwayMost grocery stores have an appyou can download for in-storediscounts and special savings.Old-school Sunday paper coupons arealive and well. So get out your scissors andsnip away.Get The Card#GoSocialRewards or loyalty cards give youdiscounts every time you shop,and most spit out receipt couponsfor foods you frequently buy basedon your shopping history.‘Like,’ ‘Love,’ and follow your favorite grocerystores and food brands on Facebook,Instagram, and Twitter. They use socialmedia to share news about discounts andspecial offers, as well as social-only deals.Don’t Shop HangryHitting the supermarket hungry or hangry —aka hungry and angry — is a sure recipe for a#healthyfoodfail. Before you shop, eat one of thesegrab ‘n’ go blood-sugar balancing snacks.Berries with yogurt1 single-serving Greekyogurt with ½ cup of yourfavorite berries.Apple with stringcheeseA delicious graband-go snack.A deli roll-upSpread 1 slice low-sodiumturkey with 1 teaspoonmustard and roll around acucumber spear.Steamed edamame1 cup in pods,sprinkled with chilipowder (don’t eatthe shell).10
We all love eating out — and it’s OK to treat yourself now and then.Really. Don’t feel guilty! Just don’t overdo it. Grabbing fast-food andgoing to restaurants is one of the biggest challenges to healthyeating, costing your wallet and your waistline. Do a little homeworkahead to steer you to the healthiest menu options, so you can enjoyyour meal and keep your blood sugar balanced.HealthyDining OutSkipSwitchBurger KingDouble Whopper and onion rings1220 calories; 90 g carbsWhopper Junior – no mayoand apple slices370 calories; 30 g carbsSubwayFoot-long Italian B.M.T. sub(pepperoni, salami, and ham)820 calories; 92 g carbs6-inch turkey sub onwhole wheat bread280 calories; 46 g carbsChick-Fil-AGrilled chicken club sandwich combo(sandwich, medium fries, and diet soda)790 calories; 80 g carbsTurkey Burger withlemon butter broccoli670 calories; 59 g carbsTGI Friday'sTurkey Burger with fries840 calories; 88 g carbsTurkey Burger withlemon butter broccoli670 calories; 59 g carbsApplebee'sSirloin stir fry770 calories; 97 g carbsPepper-crusted sirloinand whole grains380 calories; 38 g carbs90% of restaurant chain meals have more calories than the totalrecommended daily allowance for the average person.11
We're Here To Support Your SuccessIf you have any questions about how to shop for and prepare healthy, delicious food on abudget, reach out anytime to schedule a free session with one of our coaches. Contact ourcoaches through the Livongo mobile app or schedule a session at coach.livongo.com.
diabetes, and know that eating well is at the center of good health. Bravo! Just like you, we love good food. Shopping for it, cooking it, ordering it at restaurants, and most of all, enjoying it with family and friends. But
