Many of these foods contain fructose, a type of sugar, and provide vitamins and minerals that keep your heart healthy and may help prevent some cancers. They are low in calories and fat, and high in fiber.
These foods contain lactose (a type of sugar and a source of carbohydrates) and calcium, which is needed for strong bones and teeth.
Some can be high in fat, especially saturated fat.
These foods contain large amounts of calories and fat, especially saturated fat and sugar.
Some can also be high in salt.
These foods contain starchy carbohydrates that help you feel full and can be high in fiber.
They are low in fat.
These foods are high in protein. Some can also be high in fat, especially saturated fat, while others contain Omega 3 oils.
You don't have to completely change your diet to eat healthier. Many people with diabetes find it helpful to plan their meals with the right balance of protein, carbs, and vegetables.
Here's an example of how the "plate method" can help you manage portion sizes and types of food you eat:
One half of your plate should be for your non-starchy vegetables.
One quarter of your plate should be for your proteins.
One quarter of your plate should be for your starchy carbs.
Your palm, not including your fingers and thumb, is equal to about 3 ounces of cooked, boneless meat.
Your thumb is equal to about 1 tablespoon or 1 serving of regular salad dressing, reduced-fat mayonnaise, or reduced-fat margarine.
Your thumb tip is equal to about 1 teaspoon or 1 serving of regular margarine, mayonnaise, or other fats such as oils.
Your fist is equal to about 1 cup or 30 grams of carbs for foods such as ice cream or hot cereals.
Congratulations! You should now have a better understanding of how to eat healthy.
Managing and keeping track of your type 2 diabetes and blood sugar (glucose) levels can be a challenge — that's why we have provided several resources for you to download and use including a Logbook to track your blood sugar (glucose) levels and our Healthy Eating Guide.
Don't forget to check out the Starting Insulin, Low Blood Sugar and Why Insulin? sections to get the basic knowledge you need for a successful insulin treatment journey.