Akiko Hosler, PhD, Adrienne Ronsani, MS, and others at the University at Albany School of Public Health in New York developed a list of healthful food staples to test if someone with diabetes would actually be able to maintain a healthy eating plan by shopping only at the stores in their neighborhood.

The following food staples can be found in many small stores, and can be the basis for a healthy eating plan, provided that they are affordable. (Some small stores charge higher prices for staple foods.)

1. Milk, preferably skim or 1% fat
2. Fresh eggs
3. Fresh produce (cucumbers, tomatoes, apples, oranges)
4. Roasted or smoked turkey lunch meat
5. High-fiber bread (more than 2 grams of fiber per slice)
6. Can of tuna in water

They also rated the stores depending on whether or not aspirin could be purchased there, since many people with diabetes are at risk for heart disease and stroke, and aspirin helps to prevent these conditions.

Lesson #1:

Before counseling someone to eat more nutritious foods, be aware that the foods available for purchase in their community may not be nutritious and that healthful foods may be difficult to find. In some urban neighborhoods, there are no supermarkets, only liquor stores and fast food restaurants. In some rural areas, supermarkets may also be few. While these staples are commonly found in most stores, they are often overpriced and not always in stock.

Lesson #2:

If someone is low-income, has a disability or is too frail to shop at the closest supermarket on a weekly basis (often enough to keep a supply of fresh produce), make sure they know about the six healthy choices.