HOW TO EAT HEALTHY WITH DIABETES
Diabetes is a condition in which your body cannot properly use and store food for energy. The fuel that your body needs is called, glucose, a form of sugar. Glucose comes from foods such as fruits, milk, starchy foods and sugar. To control your blood glucose you will need to eat healthy foods, be active and take your medication as instructed.
TABLE OF CONTENTS
Foods that Affect Blood Sugar
Counting Carbs
How Much to Eat
Health Tips for Diabetes
STAY
ACTIVE
FOODS THAT AFFECT BLOOD SUGAR
Fruits and Fruit juices
Grains such as bread, pasta, rice, hot and cold cereal
Dairy products such as milk and yogurt
Starchy vegetables such as sweet potatoes, cassava, corn, plantain, pumpkin, beans and peas. Sweet and desserts such as cakes, cookies, ice cream, jam, and jelly Sugary beverages.
COUNTING CARBS
In diabetes meal planning, 1 serving of a food with carbohydrate has about 15 grams of carbohydrate: The food in the list below show portions that have about 15 grams of carbohydrate.
STARCHES
1 slice bread (1 ounce)
1 tortilla (6-inch size)
4 large bagel (1 ounce)
2 taco shells (5-inch size)
1⁄2 hamburger or hot dog bun (1 ounce)
3/4 cup ready-to-eat cereal
1/2 cup cooked cereal
1 cup broth-based soup
4-6 small crackers
1⁄2 cup pasta or rice (cooked)
1⁄2 cup beans, peas, corn, sweet potatoes, winter squash, or mashed or boiled potatoes (cooked)
4 large baked potato (3 ounces)
34 ounce pretzels, potato chips,
or
tortilla chips
3 cups popcorn (popped)
High Fiber- 3g or more
FRUIT
1/2 small fresh fruit
1⁄2 cup canned fruit packed in water
1⁄4 cup melon, berries
1⁄2 cup fruit juice (4 ounces) 100%
Remember to always have
fruits with meals & not by
themselves.
Avoid grapefruit mangoes.
MILK
1 cup fat-free or reduced-fat milk
1 cup soy milk/almond milk
2/3 cup (6 ounces) fat-free yogurt
SWEETENERS
Equal
Splenda
Truvia
Avoid use of
Added Sugars
White sugar
brown
sugar
honey
agave
nectar.
HOW MUCH TO EAT
HEALTH TIPS FOR DIABETES
Eat three meals per day at regular times and space meal no more than 6 hours apart. Eating at regular times helps to control your blood sugar.
Limit sugars and sweets such as sugar, regular soda, desserts, candies, jam and honey. They more sugar you eat the higher your blood sugar will be. Artificial sweetened should be used.
If you are thirsty, water should be the beverage of choice. Avoid drinking beverages that have sugar as it will raise your blood sugar.
Limit the amount of high fat foods your eat. High fat foods cause you to gain weight. A healthy weight helps control blood glucose levels and is healthy for your heart.
Eat more high fiber foods such as whole grain breads and cereals, beans, peas, vegetables and fruits. Foods high in fiber will hell you feel full and may lower blood sugar and cholesterol levels.
Add physical activity to your life. Regular physical activity will improve your blood sugar control.