Health Tips

Colorado / Managing Diabetes / Healthful Eating

1. Healthful Eating: Manage Diabetes by Eating Well!

Having diabetes does not mean you must completely give up certain foods, but it does change the kinds of foods you should eat on daily basis. What you eat affects your diabetes. There is an endless amount of information about nutrition and diabetes. The consistent and simple message around food and diabetes boils down to this:

• Eat larger portions of non-starchy vegetables
• Eat smaller portions of sugary, starchy foods
• Weight management - losing even a small amount of weight can improve your diabetes management

Myth: Carbohydrates are bad for people with diabetes — avoid them
Fact: Carbohydrates are an important part of a healthful diet, including diets for those with diabetes. Carbohydrates have more of an impact on blood glucose (sugar) levels than either fat or protein. Some carbohydrates are better than others and whole grain choices are recommended over refined carbohydrates.

Eating Well with Diabetes: 5 Easy Steps to Create Your Plate

1. Put a line down the middle of a dinner plate. On one side, cut it again so you have 3 sections.
2. Fill the largest section with non-starchy vegetables, such as:
   • spinach, lettuce, greens, cabbage, bok choy
   • green beans, carrots, broccoli, cauliflower, tomatoes,
   • vegetable juice, salsa, onion, cucumber, beets, okra, mushrooms, peppers, turnip
     Note: starchy vegetables include corn, peas, and potatoes
3. Now in one of the small sections, put your meat or meat substitutes:
   • chicken or turkey without the skin
   • fish such as tuna, salmon, cod, or catfish
   • other seafood such as shrimp, clams, oysters, crab, or mussels
   • lean cuts of beef and pork such as sirloin or pork loin
   • tofu, eggs, low-fat cheese
4. In the other small sections put starchy foods, such as:
   • whole grain breads, such as whole wheat or rye
   • whole grain, high-fiber cereal
   • cooked cereal such as oatmeal, grits, hominy, or cream of wheat
   • rice, pasta, dal, tortillas
   • cooked beans and peas, such as pinto beans or black-eyed peas
   • potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
   • low-fat crackers and snack chips, pretzels, and fat-free popcorn
5. Add an 8 oz glass of non- or low-fat milk. Or, you can add a small serving of carb, such as a 6 oz. light yogurt or a small roll. Add a piece of fruit or a 1/2 cup of fruit salad and your meal is planned!

For more information: www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/