5) Oatmeal

Drop that doughnut, unless you want heartburn for breakfast. If you have GERD, high-fat food is usually a recipe for pain. Instead choose oatmeal. It's a low-fat, high-fiber meal that can soothe your stomach. Top it off with sliced bananas, which are thought to fight stomach acid naturally.

4) Ginger

Fresh ginger acts as an anti-inflammatory and is an age-old remedy for stomach problems of all kinds. You can get your daily dose—2 to 4 grams (more than that can actually cause heartburn)—by steeping ginger in hot water to make tea, chewing a piece of ginger, or using ginger generously when you cook.



3) Pasta (hold the red sauce)

Tomatoes and heavy sauces are a no-no for people with GERD—which rules out a lot of classic Italian dishes (unfortunately). For those with a craving for pasta, the National Heartburn Alliance recommends thin, broth-like sauces. And using a whole-wheat pasta will boost your fiber intake.



2) Beans

Certain fatty meats, such as ground beef, are thought to trigger heartburn. Beans are an excellent source of protein and fiber and a great alternative to meat. If you have GERD, they should be a regular feature in your diet.

1) Applesauce

Butter and oil are known to trigger heartburn, but that doesn't mean you have to forgo all your favorite foods. Just substitute applesauce for oil, which will reduce fat and add a shot of fiber to baked goods. A common rule of thumb—use the same amount of applesauce (in cups) as the recipe calls for in oil, but you may need to fine-tune some recipes to get the consistency just right.

Source: www.health.com.

Most Americans are looking for ways to lower their grocery bill, so we asked Adam Drewnowski, Ph.D., director of the Nutritional Sciences Program at the University of Washington School of Public Health and Community Medicine, to tell us what foods he thinks are affordable and nutritious. "Go back to the basics," he recommends. "The things that we’ve always known but forgot as we were chasing after the latest baby vegetable or exotic fruit." Here are six nutritious money savers to toss in your shopping cart.

Beans

52 cents per 1/2-cup serving

One serving of beans has 7 grams of fiber, about a quarter the daily recommendation, and 7 grams of protein.






Eggs: 23 cents per large egg

A source of high-quality protein, eggs also contain the antioxidants lutein and zeaxanthin, which help keep eyes healthy.

Banana: 40 cents per banana

A large banana fulfills one of your daily fruit servings (the recommendation is 1 1/2 to 2 servings a day). Plus, it’s a good source of potassium and fiber and a great source of vitamins C and B6.








Potatoes: 31 cents per russet potato

Potatoes are a good source of fiber, potassium and vitamin C.


Yogurt: 49 cents per 8-ounce serving

Yogurt is a great source of calcium and protein. You’ll pay more (and create more waste) if you buy it in single-serving containers. Save your change—buy it in bulk and dish out your own portions.



 

Ground beef: $1.02 per 3-ounce serving of 93 percent-lean ground beef

Lean beef is a low-fat source of protein and iron. Plus, it’s easy to cook so you can whip it up quicker than the time it takes for takeout delivery.



Source: safeway.com, prices as of January 2009.

Apples and cheese
Fruit is an important part of any diet, even for people with diabetes; it provides fiber and other important nutrients. Portion control is important, because fruit is naturally high in sugar. When adding fruit to your meal plan, choose fruits lower in natural sugars, such as berries, melon, and apples, and always choose smaller whole fruits (or cut larger fruits in half). The cheese adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones. Cut and core 1 small apple into 4 wedges. Cut 1 slice of reduced-fat Cheddar cheese into 4 pieces and place on apple wedges. Serving size: 1 apple wedge and 1/4 slice cheese.

Nutrition information
Calories: 30
Total Carbohydrate: 5.3 g (2%)
Dietary Fiber: 0.8 g (3%)
Sugars 3.8 g

Black bean salad

Black beans are high in both fiber and protein, which help stabilize blood sugar and curb hunger pangs. Fiber can also help lower cholesterol. Tomatoes and other veggies add a variety of important nutrients as well as fiber. Rinse a 15-ounce can of lowest-sodium black beans under running water and drain well. Mix the beans in a medium bowl with 1/2 cup chopped fresh tomatoes, 1/2 cup chopped cucumber or celery, 1/2 cup chopped green-bell pepper, and 1/4 cup peeled, cubed avocado. Stir in 2 teaspoons fresh lemon juice, 1 clove minced fresh garlic (or 1/4 teaspoon garlic powder), 1/8 teaspoon salt, and freshly ground black pepper to taste. Serving size: 1/2 cup salad.

Nutrition information
Calories: 57
Total Carbohydrate: 10.6 g (4%)
Dietary Fiber: 4.0 g (16%)
Sugars 1.3 g





Veggies and fresh yogurt dip
Raw vegetables are rich in minerals, vitamins, and enzymes. The yogurt adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones. Cut some fresh veggies such as carrots, celery, or broccoli into dipping-size pieces to measure 1/2 cup. (Prepare extra veggies in advance and keep in small, serving-size storage containers in the fridge for another day.) Create a simple, healthy dip by stirring together one 8-ounce carton of plain nonfat yogurt, 2 teaspoons of minced fresh dill weed (or 1 teaspoon dried dill weed), 1 teaspoon fresh lemon juice, 1/8 teaspoon salt, and freshly ground black pepper to taste. Serving size: 1/2 cup veggies and 2 tablespoons of dip.

Nutrition information
Calories: 31
Total Carbohydrate: 5.5 g (2% of Daily Value)
Dietary Fiber: 1.2 g (5%)
Sugars: 3.6 g

Previous Reading 5 Healthy Snacks for People With (or Without!) Diabetes

Source: http://slideshows.health.com/slide_shows/10274/slides/

You can snack if you have diabetes

When your stomach starts to rumble, you need a snack that can curb your hunger without blowing your blood sugar. Just like meals, snacks should be a combination of fat, protein, and carbohydrates. Aim for one that consists of 15 to 30 grams of carbohydrates and 100 to 200 calories (depending on your meal plan and medication). Here are five that typically get a seal of approval from diabetes educators and nutritionists.

Whole-grain crackers, grapes, and cottage cheese

Nutrient-rich whole grains like cracked wheat, whole wheat, rye, and quinoa can lower blood sugar and cholesterol. The cottage cheese adds protein to stabilize blood sugar, curb hunger pangs, and provide calcium for strong bones. Buy your favorite whole-grain crackers, and make sure that the first ingredient is whole-wheat flour or another whole grain, such as rye. (Even if the ingredient list says "wheat flour," it is not a whole-grain food unless it specifies "whole-wheat flour.") Arrange on a small plate 2 crackers, 1/4 cup nonfat cottage cheese, and 1/4 cup grapes. Serving size: 2 crackers, 1/4 cup cottage cheese, and 1/4 cup grapes.

Nutritional information

Calories: 138

Total Carbohydrate: 21.2 g (7%)

Dietary Fiber: 1.5 g (6%)

Sugars 11.9 g

Homemade popcorn

Popcorn is high in fiber, and when made from scratch is an all-natural food without additives and artificial flavorings. Pour 1 tablespoon of mild-flavored oil such as canola into a heavy-bottomed medium-large pot. Cover the bottom of the pot with 1/2 cup of popcorn kernels spread in a thin layer. (If the kernels are too crowded, not all of them will pop.) Cover the pot and heat on medium, shaking the pot every minute or so until all of the kernels have popped. Take care not to cook too long, which could scorch the popped kernels. Sprinkle the popcorn with any of the following: 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon allspice, or 1 tablespoon grated Parmesan cheese. Serving size: 1 cup.

Nutritional information

Calories: 40

Total Carbohydrate: 5.8 g (2%)

Dietary Fiber: 1.0 g (4%)

Sugars 0.1 g

Continue Reading  5 Healthy Snacks for People With (or Without!) Diabetes

Source: http://slideshows.health.com/slide_shows/10274/slides/

Breakfast: Start the Day Right

• Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
• Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

• Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
• Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.

Dinner

• Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
• Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks

• Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Related Post: Top 6 Calorie Cutters to Fight Fat

Source: http://www.cdc.gov