Healthy Eating
Being able to make healthy food choices every day is very important. If you understand how the foods you eat affect your blood sugar (also known as blood glucose), you can make smart food choices that help control your diabetes better.
Having diabetes does not mean you have to give up your favorite foods or stop eating in restaurants. But it is important to know that everything you eat has an effect on your blood sugar.
Learning to eat regular meals, controlling the amount you eat and making healthy food choices can help you manage your diabetes better and prevent other health problems or complications.
A healthy diet should include:
- Complex carbohydrates such as whole grain bread, pinto beans and pasta
- Fiber, which is found in whole grains, fruits, vegetables and beans
- Lean protein, such as chicken (without skin) or fish
- Lots of vegetables – especially the green, leafy ones
- A limited amount of healthy fats – look for the food label to say monounsaturated or polyunsaturated fat
Making Healthy Choices
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Get the Nutrition Facts
Learn about carbohydrates and fats so you can be comfortable reading nutrition labels and knowing what they mean.
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Eat the Right Foods
Show control by choosing healthy foods at the dinner table and grocery store. When grocery shopping, stick to your grocery list and try to choose foods at the edges of the store, which are generally healthier.
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Watch Portion Sizes
Nutrition labels can offer examples of what a healthy portion size is. Be prepared for a wake-up call – most people eat much more than a healthy serving!
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Keep a Diary
Make note of what you eat, how much you eat, when you eat and how it makes you feel. By sharing this diary with a dietitian or diabetes educator, you can work together to come up with improvements.
