A healthy diet is not only critical to proper diabetes management, but will also help
you stay at a desirable weight, control your blood pressure, and prevent heart disease
Always talk with your health care provider, registered dietitian, or nutritionist
to get advice on planning and preparing healthy meals.
Use nonstick cooking spray instead of oil, shortening, or butter.
If you do use oil, use olive, corn, peanut, sunflower, safflower, vegetable, or flaxseed
Season foods, like meats and steamed vegetables with herbs and spices (like pepper,
cinnamon, and oregano), vinegar, lemon juice, or salsa instead of salt, butter, or
Use low- or no-sugar jams instead of butter or margarine on breads.
Increase intake of omega-3 fatty acids. Try to get at least 2 servings a week of omega-3
rich foods, like salmon, sardines, mackerel, herring, rainbow trout, and albacore
tuna. Walnuts, flaxseed, and soy products are other omega-3 rich foods that can be
added to a healthy diet.
Eat whole-grain, high-fiber cereals or oatmeal with skim or 1% milk.
Use low-fat or fat-free dairy products like milk, yogurt, cottage cheese, and sour
cream in place of full-fat versions.
Drink 100% fruit juice that has no added sugar and limit your serving size.
Trim excess fat off meats and eat chicken or turkey without the skin.
Always buy lean cuts of meat and choose a healthy cooking method, like broiling, roasting,
stir-frying, or grilling.
Buy whole-grain breads and cereals instead of processed, refined grains like white
Health care providers and other health care professionals can direct you to helpful
resources that further cover meal planning, offer healthy recipes and cooking tips,
suggest exercise programs, give you tips to manage your weight, and more. Excellent
diabetic reference books and pamphlets are also available through your library or
on the Online Resources page of this website.