13/01/2026
Diabetes Diet
Key is portion control and balanced meals, emphasizing fiber and water, with choices like salmon, nuts, whole wheat, oats, and lots of colorful veggies.
*Foods to Enjoy*
●Vegetables: Non-starchy (spinach, broccoli, peppers) form a plate's base; starchy (potatoes, corn) in moderation.
●Fruits: Whole fruits like berries, apples, oranges, pears (fiber, vitamins).
●Whole Grains: Oats, brown rice, quinoa, whole wheat bread/pasta.
●Lean Proteins: Fish (salmon), skinless chicken, beans, lentils, tofu, eggs, nuts.
●Healthy Fats: Avocados, nuts, olive/canola oil (in moderation).
●Dairy: Low-fat milk, yogurt, cheese, or calcium-fortified plant milks.
●Drinks: Water, unsweetened tea/coffee, sparkling water.
*Foods to Limit/Avoid*
●Sugary Items: Soda, candy, cakes, sweetened cereals, juices with added sugar, desserts.
●Refined Carbs: White bread, white pasta, white rice, tortillas.
●Unhealthy Fats: Fried foods, high-fat dairy, processed meats (bacon, sausage, hot dogs).
●Processed Foods: High in salt, sugar, and unhealthy fats.
●Excess Alcohol: Can cause blood sugar lows; drink with food and monitor levels.
*Key Strategies*
●Plate Method: Fill half your plate with non-starchy veggies, a quarter with lean protein, and a quarter with quality carbs.
●Fiber: Boost intake with whole grains, fruits, veggies, beans, nuts.
●Smart Snacking: Choose nuts, seeds, fruit, or yogurt over chips/cookies.
●Read Labels: Check for added sugars and portion sizes.
●No Special "Diabetic" Foods: Most "diabetic" labeled foods aren't healthier; focs on whole foods.
