Take Charge of Your Health: Session 5

Knowing what to eat is only half the equation – knowing how to shop for it is the other half. In this free class, Megan Ellison, RDN, CDCES of Sound Dietitians, LLC covers Chapter 6 of Prediabetes: A Complete Guide by Jill Weisenberger, taking a practical aisle-by-aisle look at smarter grocery shopping for blood sugar management. This is the fifth session in the Take Charge of Your Health series, offered through Stilly Valley Health Connections – explore more in our free class recordings library.

What’s covered in this class:

• Rethinking common shopping advice – why “shop the perimeter only” is not always accurate (some of the healthiest items like canned beans and frozen fruit are in the middle), why “natural” is not a regulated label term, and how shopping online or organizing your list by store section can help you stick to what you need and skip what you don’t
• How to actually read a nutrition label – why serving size should be the first thing you check, why total carbs gives a more accurate blood sugar picture than the sugar line alone, how to use the carb-to-protein ratio as a quick pairing gut check (aim for protein grams to be about 50% of net carbs), and what to know about sugar alcohols
• Produce, dairy, and protein picks – tips for buying varying ripeness stages to cut food waste, why cow and soy milk have significantly more protein than almond or rice alternatives, why eggs are an underrated source of protein and vitamin D, how coconut oil compares to butter for heart health (about the same), and which lean cuts and plant-based proteins are worth keeping on hand
• Navigating grains, canned goods, and the freezer aisle – how to spot a true whole grain (listed first in the ingredients, at least 1g fiber per 50 calories), how rinsing canned beans removes up to 40% of their sodium, what to look for in a quality frozen meal, and why chickpea-based pastas are worth trying for their higher protein and fiber content
• Oils, condiments, and pantry staples – which oils work best for different cooking methods (olive for dressings and light sauté, avocado or grapeseed for high heat), why seasoned vinegars can be surprisingly high in sodium despite plain vinegar being sodium-free, and how stocking herbs, spices, and tube pastes like garlic and ginger makes home cooking faster without sacrificing flavor