Diabetes and Your Diet

If you have diabetes, you can juggle a lot of worries. Healthy eating is a big part of the balancing act.

Uncontrolled diabetes can increase your risk of developing heart disease. People with diabetes are also at risk of blindness, amputation and kidney failure. Find out why it is important to treat diabetes.

Shop Smart

When you go shopping, plan the week ahead and always bring a list and a full stomach.

Stock up on seasonal sale items. When fresh foods aren't available, choose canned or frozen vegetables and fruits with no added sugars or sodium.

Look for fiber-rich whole foods and limit your time in aisles with boxed foods that may not be healthy. Carefully consider the serving size and the sodium and sugar content.

Limit packaged, processed, and take-out foods that are often high in saturated fat, sodium, and added sugars. And avoid products that are too sweet. Look for its other names on the ingredient list, such as sucrose, honey, and high fructose corn syrup.

Beware of "buy one, get one free" offers. If it's not healthy food, you're getting more than you expected.

Balance Your Plate

Ready for dinner? Your best option is to start small. Fill half with vegetables like roasted butternut squash, grilled asparagus or a salad.

For the next trimester, consider a complex carbohydrate, such as a small plain sweet potato, brown rice, whole-grain couscous, or whole-grain pasta.

End your plate with a lean protein, such as a piece of unfried fish or skinless poultry.

Go Out for Dinner

When dining out, call ahead or check online to find out what's on the menu. Avoid buffets because your pocket value won't show up in your waistline. Portion control is important for everyone, but especially for people with diabetes.

Consider ordering a salad and an appetizer for your meal. If you get a starter, split it with a side or have half in a box to take away.

Keep a polite distance from the bread, but make friends with your glass of water. Watch the calories of other beverages, alcoholic and non-alcoholic.

Start with a small portion and wait 20 minutes. Give your stomach enough time to tell your brain that you've eaten and are full.

More Tips

Whether you're at home or on the go, choosing the right foods isn't always easy.

This is why it is important for people with diabetes to consult a dietitian. It's best to have someone who can guide you through your own diet and give you advice on how to make better food choices.

The American Heart Association offers delicious recipes for people with diabetes.

Looking for healthy snack ideas?

Try these:

  • Small apple with a tablespoon of peanut butter
  • ½ cup baby carrots with two tablespoons low-fat cottage cheese or hummus
  • A small handful (about an ounce) of unsalted walnuts
  • Two whole-grain crackers with low-sodium, low-fat string cheese
  • ½ whole wheat English muffin topped with shredded low fat cheese and fresh roasted tomatoes.
  • ½ cup plain low-fat or fat-free Greek yogurt, topped with ½ cup blueberries and a pinch of cinnamon

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