Eating Healthy with Diabetes
- Beans give you plenty of fiber in only ½ a cup, the same amount of protein in 28 grams of meat. Plus, they’re a good source of magnesium and potassium.
- Dark, green, leafy vegetables give you a powerful dose of fiber, protein, vitamins, and minerals with hardly any calories or carbs.
- Citrus fruits are known for their generous amounts of vitamin C and fiber.
- Sweet potatoes give you more healthy fiber, antioxidants, and vitamin A than white potatoes.
- Berries are packed with antioxidants, fiber, and vitamins
- Tomatoes, like citrus, are an amazing, low-carb source of vitamins C and E and iron.
- Salmon, or any fish high in omega-3 fatty acids can lower your triglycerides, lower blood pressure, and reduce inflammation. This is one of those “good fats.”
- Whole grains have all the folate, omega-3s, magnesium, chromium, fiber and potassium that white bread loses in processing.
- Raw nuts are quite possibly the perfect snack, since they’re full of healthy fats and fiber.
- Fat-free dairy is an important source of vitamin D. Plain, unsweetened yogurt, in particular, has the added benefit of probiotic bacteria which keeps your intestines healthy and helps your immune system.
- 1 serving of meat should be 85 grams, about the size of a deck of cards
- 1 cup or 225 grams is about the size of a small fist
- Cup one of your hands to approximate half a cup or 115 grams.
- The tip of your thumb, from the first knuckle up, is about 5 ml.
- At an all-you-can-eat buffet, start with salad or veggies, and then save your 2nd trip for a small meat and carb.
- Split an entrée or dessert with someone else.
- Get an appetizer or a salad (dressing on the side) instead of an entrée.
- Get a take-home box at the beginning of the meal and save half of your dinner for later.
- 1 serving of meat should be 3 oz., about the size of a deck of cards
- 1 cup or 8 oz. is about the size of a small fist
- Cup one of your hands to approximate half a cup or 4 oz.
- The tip of your thumb, from the first knuckle up, is about 1 teaspoon or 5 ml.
1International Diabetes Federation. Diabetes education module 2.2b, 2011: Nutrition Part 2 Recommendations. Available at: http://www.idf.org/education/resources/modules-2011/download Accessed June 30, 2015.
2 American Diabetes Association. Diabetes Superfoods. Available at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html Accessed June 30, 2015.