How to Create A Healthy Eating Plan


A diabetes diet simply means eating the right foods in moderate amounts and sticking to regular mealtimes. A healthy eating plan is naturally rich in nutrients and low in fat and calories include fruits, vegetables, and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.

A diabetes diet is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or get through a medication.

Foods that you should eat

Make your calories count with these nutritious foods:

Green vegetables

Nutrient – dense green vegetables – leafy greens, cruciferous vegetables, and other green vegetables are the most important foods to focus on for diabetes prevention and reversal. Healthful options include tomatoes, spinach, yams, collard greens, corn, and kale.

Non-starchy vegetables

These can be non-green, non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. These foods have almost nonexistent effects on blood glucose and are packed with fiber and phytochemicals.


Beans, lentils, and other legumes are the ideal carbohydrate source. This reduces the number of calories that can be absorbed from beans.

Healthy fats

They can be derived from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados.

Other foods

Fish and shellfish, organic, free-range chicken or turkey are also recommended by specialists.

Foods that you should avoid

  • Trans fats from partially hydrogenated or deep-fried foods;
  • Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO (genetically modified organisms) feed;
  • Low-fat products that have replaced fat with added sugar, such as fat – free yogurt;
  • Packaged and fast foods, especially those high in sugar;
  • Soft drinks, soda and juice (with reduced amounts); also be careful with alcohol.

Be smart about sweets

Eating a diabetic diet doesn’t mean eliminating sugar altogether. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. Try to moderate it.

If you have diabetes, it’s important that your partner with your doctor and dietitian create an eating plan that works for you. Use healthy foods, portion control, and schedule to manage your blood glucose level.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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