Diabetes: Healthy Eating for Adults

• Manage your blood sugar.
• Lower your risk of heart disease.
• Improve your blood pressure.
• Reach or stay at a healthy weight.

What can affect my meal plan?

Every person with diabetes is different. And each person has different needs for a meal plan. Your health care provider may suggest that you work with an expert in healthy eating called a dietitian. They can help you make a meal plan that's best for you.

How do carbohydrates affect me?

Carbohydrates, also called carbs, affect your blood sugar level more than any other type of food. Eating carbs raises the amount of sugar in your blood.

It's important to know how many carbs you can safely have in each meal. This is different for every person. Your dietitian can help you calculate how many carbs you should have at each meal and for each snack.

How does alcohol affect me?

Alcohol can cause a decrease in blood sugar (hypoglycemia), especially if you use insulin or take certain diabetes medicines by mouth. Hypoglycemia can be a life-threatening condition. Symptoms of hypoglycemia are similar to those of having too much alcohol. They include confusion, being sleepy, and feeling dizzy.

• Your provider tells you not to drink.
• You're pregnant, may be pregnant, or plan to become pregnant.

What are tips for following this plan?

Reading food labels

• Start by checking the serving size on the Nutrition Facts label of packaged foods and drinks. The number of calories and the amount of carbs, fats, and other nutrients listed on the label are based on one serving of the item. Many items contain more than one serving per package.
• Check the total grams (g) of carbs in one serving.
• Check the number of grams of saturated fats and trans fats in one serving. Choose foods that have a low amount or none of these fats.
• Check the number of milligrams (mg) of salt (sodium) in one serving. Most people should limit their total sodium intake to less than 2,300 mg per day.
• Always check the nutrition information of foods labeled as "low-fat" or "nonfat." These foods may be higher in added sugar or refined carbs and should be avoided.
• Talk to your dietitian to identify your daily goals for nutrients listed on the label.

Shopping

• Avoid buying canned, pre-made, or processed foods. These foods tend to be high in fat, sodium, and added sugar.
• Shop around the outside edge of the grocery store. This is where you'll most often find fresh fruits and vegetables, bulk grains, fresh meats, and fresh dairy products.

Cooking

• Use low-heat cooking methods, such as baking, instead of high-heat methods like deep frying.
• Cook using healthy oils, such as olive, canola, or sunflower oil.
• Avoid cooking with butter, cream, or high-fat meats.

Meal planning

• Eat meals and snacks regularly. Try to eat them at the same times every day. Avoid going too long without eating.
• Eat foods that are high in fiber, such as fresh fruits, vegetables, beans, and whole grains.
• Eat 4–6 oz (112–168 g) of lean protein each day, such as lean meat, chicken, fish, eggs, or tofu. One ounce (oz) (28 g) of lean protein is equal to:
  • 1 oz (28 g) of meat, chicken, or fish.
  • 1 egg.
  • ¼ cup (62 g) of tofu.
• Eat some foods each day that contain healthy fats, such as avocado, nuts, seeds, and fish.

What foods should I eat?

Fruits

Berries. Apples. Oranges. Peaches. Apricots. Plums. Grapes. Mangoes. Papayas. Pomegranates. Kiwi. Cherries.

Vegetables

Leafy greens, including lettuce, spinach, kale, chard, collard greens, mustard greens, and cabbage. Beets. Cauliflower. Broccoli. Carrots. Green beans. Tomatoes. Peppers. Onions. Cucumbers. Brussels sprouts.

Grains

Whole grains, such as whole-wheat or whole-grain bread, crackers, tortillas, cereal, and pasta. Unsweetened oatmeal. Quinoa. Brown or wild rice.

Meats and other proteins

Seafood. Poultry without skin. Lean cuts of poultry and beef. Tofu. Nuts. Seeds.

Dairy

Low-fat or fat-free dairy products such as milk, yogurt, and cheese.

The items listed above may not be all the foods and drinks you can have. Talk with a dietitian to learn more.

What foods should I avoid?

Fruits

Fruits canned with syrup.

Vegetables

Canned vegetables. Frozen vegetables with butter or cream sauce.

Grains

Refined white flour and flour products such as bread, pasta, snack foods, and cereals. Avoid all processed foods.

Meats and other proteins

Fatty cuts of meat. Poultry with skin. Breaded or fried meats. Processed meat. Avoid saturated fats.

Dairy

Full-fat yogurt, cheese, or milk.

Beverages

Sweetened drinks, such as soda or iced tea.

The items listed above may not be all the foods and drinks you should avoid. Talk with a dietitian to learn more.

Where to find more information:

• Academy of Nutrition and Dietetics at eatright.org.
  1. Click "Search" and type "diabetes."
  2. Find the link you need.
• Centers for Disease Control and Prevention at cdc.gov.
  1. Click "Search" and type "diabetes."
  2. Find the link you need.
• American Diabetes Association: diabetes.org/food-nutrition
• National Institute of Diabetes and Digestive and Kidney Diseases: niddk.nih.gov