Why does sports nutrition matter?

Good sports nutrition provides the energy to perform at your best, increases focus, enhances training adaptations, and improves recovery from training sessions and injuries.

What are the 3 macronutrients?

The three macronutrients are carbohydrates, protein and fat. Carbohydrates are the body's main energy source, protein supports muscle building and recovery, and fat provides energy and helps absorb certain vitamins.

Should athletes drink water or sports drinks?

For most everyday exercise, water is sufficient. Sports drinks are beneficial during prolonged exercise, in hot conditions, or for people with high sweat losses, as they replenish electrolytes lost through sweat.

How does hydration affect athletic performance?

Losing as little as 2% of body weight as fluid can negatively affect performance. During exercise, the body loses water and electrolytes through sweat, which need to be replaced.

What should I buy at the grocery store if I have diabetes or a chronic condition?

Focus on lean proteins (skinless chicken, fish, tofu, legumes), low glycemic index grains like quinoa and oats, a variety of non-starchy vegetables and fruits, low-sodium pantry staples such as no-salt-added canned beans, and lower-sugar dairy options like plain Greek yogurt. These choices help support more stable blood sugar and better overall health.

What is a low glycemic index (GI) food?

Low GI foods are digested and absorbed more slowly than high GI foods, leading to a steadier rise in blood sugar rather than a spike. They generally contain more fibre. Examples include quinoa, brown rice, and oats, while white bread, soda, and sugary cereals are high GI.

What pantry staples are best for heart health?

Look for pantry staples with minimal added salt, sugar, and unhealthy fats. No-salt-added canned beans, lentils, vegetables, and soups support heart health and blood pressure management, and canned fish packed in water is a convenient, protein-rich option.

Does a Registered Dietitian help with grocery shopping for chronic conditions?

Yes. A Registered Dietitian can build a personalized, condition-specific nutrition plan that translates general guidance into a grocery list and meal strategy that fits your labs, health history, and daily life. Gentle Nutrition Co offers 1:1 virtual dietitian support for chronic disease prevention and management.

Become a Grocery Guru for Chronic Conditions

Jul 29

Written By Iris Nguyen, Undergrad Nutrition Student

Managing a chronic disease can be stressful and even feel sacrificial to the joy of eating. But in reality, it truly means becoming more of an intentional shopper.

From a dietetic perspective, the grocery store can be seen as a pharmacy. Making intentional choices there can act as medicine for your blood sugar, metabolism, heart health, and overall wellbeing.

Want to become a grocery guru? Keep reading to learn how to build a chronic disease-friendly grocery cart and shop with confidence. And if you'd like this kind of guidance tailored to your specific health goals, the Registered Dietitians at Gentle Nutrition Co are here to help.

Making Protein a Priority

Your choice of protein is crucial, especially when managing diabetes, heart disease, obesity, and other chronic conditions. Unlike carbohydrates, protein doesn't cause large blood sugar spikes and helps keep blood sugar levels more stable when included in meals. It also supports metabolism, muscle mass, and digestion.

Aim for these lean protein options:

Meat: Skinless chicken breast, lean ground beef, turkey breast Tip: When shopping for beef, choose "Choice" or "Select" grades instead of "Prime," which tends to be heavily marbled.
Seafood: Salmon, canned tuna, haddock, shrimp
Plant-based: Chickpeas, edamame, tofu, lentils
Dairy: Egg whites, Greek yogurt, cottage cheese

Quality Carbs: Low GI Grains

Before we get into carbohydrates, let's take a moment to explain what "low GI" means.

Low glycemic index (GI) grains are optimal carb choices for chronic conditions because they're digested and absorbed more slowly, leading to a steadier rise in blood sugar. A simple way to spot them: low GI foods generally contain more fibre than high GI foods. High GI foods that can rapidly spike blood sugar include white bread, sodas, and sugary breakfast cereals.

Low GI grains to look for at the grocery store include:

Quinoa
Brown rice
Oats

Vegetables & Fruits

An important part of mindful eating for everyone—whether you are living with a chronic condition or not– is choosing a variety of vegetables and fruits.

If you're managing a chronic condition, aim for non-starchy, low GI options where possible. These choices have less impact on blood sugar levels while still providing the fibre, vitamins, and minerals that support overall health.

Stocking Up on Pantry Staples

Pantry staples can absolutely support your health goals when chosen mindfully. Focus on products with minimal added salt, sugar, and unhealthy fats.

Low-sodium options include no-salt-added canned beans, lentils, vegetables, and soups. These staples help support heart health and blood pressure management.

Canned fish packed in water is another convenient, protein-rich option that supports overall nutrition.

Dairy & Alternatives

Dairy and dairy alternatives can be included as part of a balanced diet when focusing on lower GI choices. Starting to notice the pattern? Low GI foods keep coming up for a reason!

Low GI dairy options are typically those with little to no added sugar and higher protein content, which help support more stable blood sugar levels. Examples include plain Greek yogurt, cottage cheese, milk, and unsweetened fortified plant-based alternatives such as soy milk.

Wrapping It Up

Managing a chronic condition means learning how to make more intentional, supportive choices at the grocery store. When you start looking at food through a nutrition-focused lens, small decisions can have a meaningful impact on blood sugar control, heart health, metabolism, and overall wellbeing.

By prioritizing lean proteins, choosing low GI carbohydrates, including a variety of vegetables and fruits, selecting lower-sodium pantry staples, and opting for low GI dairy and alternatives, you're building a foundation that supports long-term health.

Every grocery trip is an opportunity to support your body and make choices that align with your health goals.

Want Personalized Support?

Reading about nutrition is a great start but a plan built around your labs, your health history, and your real life is what makes lasting change possible. Book a complimentary Discovery Call to see if it's the right fit, or explore all of our services at gentlenutritionco.com.

References

Diabetes Canada. Understanding the Glycemic Index (GI). Published 2024. https://www.diabetes.ca/resources/tools-resources/understanding-the-glycemic-index-(gi)
Franz MJ. Protein: Metabolism and Effect on Blood Glucose Levels. The Diabetes Educator. 1997;23(6):643-651. doi:10.1177/014572179702300603
Heart and Stroke Foundation of Canada. Pantry Staples. Published 2024. https://www.heartandstroke.ca/articles/pantry-staples

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Iris Nguyen, Undergrad Nutrition Student

Iris is a contributing nutrition student from the University of Guelph. Her blogposts are reviewed and in collaboration with Anika Dhalla, RD