Tips for Eating Well
Eat Good to Feel Good
Healthy eating can be simplified with the Diabetes Plate Method—an easy, tool-free way to portion your plate that supports diabetes management.

Knowing what to eat can be confusing, especially when life gets hectic and you’re trying to make healthy choices on the go or when ordering fast food.

Regardless of your preferred cuisine, all healthy eating plans have some common features:
- Fruits and vegetables
- Lean meats and plant-based sources of protein
- Less added sugar
- Less processed foods

Try the Diabetes Plate Method

Eating healthy is crucial, but it can be challenging to know what and how much to eat, especially when managing diabetes.

If you’re looking for an easy starting point, try the Diabetes Plate Method. This guide offers a stress-free way to plan your portions without counting, calculating, or measuring.

First, grab a 9-inch plate. Fill half your plate with non-starchy vegetables, one quarter with protein foods, and the last quarter with carbohydrate foods. Top it off with a glass of water or another zero-calorie drink, and you’ve got a well-balanced meal! This method takes the guesswork out of meal planning, allowing you to spend more time on things you love.

Here are some food options to help you eat well and feel great:

Non-Starchy Vegetables


Using the Diabetes Plate Method as your guide, fill half your plate with non-starchy vegetables. These vegetables keep you full longer and provide essential nutrients without many calories and carbs. Non-starchy vegetables include broccoli, carrots, cauliflower, and more.

Protein


Protein is an important part of a diabetes meal plan. If you follow a plant-based diet, don't worry! There are plenty of protein-rich plant-based options, such as beans, hummus, and lentils.

Fruits


Yes, you can eat fruit! While fruit is a carbohydrate, it is loaded with vitamins, minerals, and fiber. Fruit can also satisfy your sweet tooth without added sugar.The following is a list of common fruits:
- Apples, Apricots, Avocado, Banana, Blackberries, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes, Honeydew melon, Kiwi, Mango, Nectarine, Orange, Papaya, Peaches, Pears, Pineapple, Plums, Raspberries, Strawberries, Tangerines, Watermelon
This also includes dried fruit such as:
- Cherries, Cranberries, Dates, Figs, Prunes, Raisins

Fats


Fats are not the enemy. Focus on adding healthy fats (like monounsaturated and polyunsaturated fats) to lower cholesterol and protect your heart. Healthy fats can be found in olive oil, nuts, avocados, some types of fish, and more. Making healthy fat choices can decrease your risk of heart disease.

Diabetes Superfoods


Enhance your meal plan with these diabetes superfoods, rich in vitamins, minerals, and fiber, to help regulate blood sugar levels and improve health.
- Beans: High in fiber and protein.
- Dark Green Leafy Vegetables: Low in calories and carbohydrates.
- Citrus Fruits: High in fiber and vitamin C.
- Berries: Rich in antioxidants and fiber.
- Fish High in Omega-3 Fatty Acids: Salmon, mackerel, sardines.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds.
- Whole Grains: Oats, quinoa, brown rice.
- Sweet Potatoes: High in fiber and vitamins.
- Yogurt and Dairy: Low-fat or non-fat options.
Incorporate these superfoods for better diabetes management and overall nutrition.

Additional Tips

- Eat Regularly: Try to eat your meals at the same time each day. This helps your body better use the insulin it produces.
- Mind Your Portions: Use smaller plates and be mindful of portion sizes to avoid overeating. Restaurants often serve larger portions than necessary, so consider sharing meals or taking half home for later.
- Plan Ahead: Look at menus online before dining out to make healthier choices. Consider bringing a healthy dish to share if you're attending a gathering.

By following these guidelines and making thoughtful choices, you can manage your diabetes effectively and enjoy a healthy, balanced diet.