Eating Right with Diabetes

November 2009

More than 23 million Americans live with diabetes. Changing eating habits can be the most challenging aspect of diabetes self-management, but diabetes is manageable.

Managing diabetes means maintaining healthy blood sugar levels. Along with proper medication and physical activity, this also requires balancing the foods you eat.

  • Eat a variety of foods. Choose foods from each food group every day, and try don't be afraid to try new foods.
  • Pick more fruits and vegetables. Fruit contains fiber, vitamins and minerals and can satisfy your sweet tooth. Eat at least five servings of fruits and non-starchy vegetables like leafy greens, asparagus, carrots and broccoli each day. Also, choose whole fruit more often and juice less often.
  • Choose healthy carbohydrates. Increase the amount of fiber you consume by eating at least three servings of whole-grain foods each day. Brown rice, buckwheat, oatmeal, whole-wheat bread and corn bread are good sources of fiber.
  • Eat less fat. Choose lean meats like poultry and fish whenever possible. Bake, broil, roast, grill, boil or steam foods instead of frying them. Also, choose low-fat or non-fat dairy products.
  • Cut the salt. Use less salt, more pepper, herbs and seasoning. Eating less salt helps control high blood pressure.
  • Avoid skipping meals. Skipping meals can make you more hungry, moody and unable to focus. Learn what works best for you. Some people like three meals a day, while others like two meals and two snacks. Find an eating pattern that is healthy for you and stick with it.
  • Slow down and chew. Eating slowly can actually help you eat less and lose weight. Put your knife and fork down between each bite and chew your food at least 20 times before swallowing.
  • Control your portions. Keep a record of what you eat and drink, including the amounts. Also, get in the habit of weight or measuring food portions at least a couple of times a month.

A registered dietitian can help you formulate an eating plan to manage your diabetes, ensuring you're getting the proper amount of carbohydrates, proteins and fats in your diet. For more information or to find a registered dietitian in your area, visit the American Dietetic Association Web site at www.eatright.org/.