Diabetes Diet

Diabetes Diet...Permitted Foods.

Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team.

Eating well and being physically active most days of the week can help you

• keep your blood glucose level, blood pressure, and cholesterol in your target ranges
• lose weight or stay at a healthy weight
• prevent or delay diabetes problems
• feel good and have more energy

What foods can I eat if I have diabetes?

• vegetables
  • nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes
  • starchy: includes potatoes, corn, and green peas
• fruits—includes oranges, melon, berries, apples, bananas, and grapes
• grains—at least half of your grains for the day should be whole grains

• includes wheat, rice, oats, cornmeal, barley, and quinoa
• examples: bread, pasta, cereal, and tortillas

• protein
  • lean meat
  • chicken or turkey without the skin
  • fish
  • eggs
  • nuts and peanuts
  • dried beans and certain peas, such as chickpeas and split peas
  • meat substitutes, such as tofu
• dairy—nonfat or low fat
  • milk or lactose-free milk if you have lactose intolerance
  • yogurt
  • cheese

Eat foods with heart-healthy fats, which mainly come from these foods:

• oils that are liquid at room temperature, such as canola and olive oil
• nuts and seeds
• heart-healthy fish such as salmon, tuna, and mackerel
• avocado

Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

Courtesy: Collected From: NIDDK