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Eat Right

What healthy food choices should I make?

Eat smaller portions. Learn what a serving size is for different foods and how many servings you need in a meal.

Eat less fat. Choose fewer high-fat foods and use less fat for cooking. You especially want to limit foods that are high in saturated fats or trans fat, such as:

  • Fatty cuts of meat.
  • Fried Foods
  • Whole milk and dairy products made from whole milk.
  • Cakes, candy, cookies, crackers, and pies.
  • Salad dressings.
  • Lard, shortening, stick margarine, and nondairy creamers.

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What should I eat more of?

Apples

Eat more fiber by eating more whole-grain foods. Whole grains can be found in:

  • Breakfast cereals made with 100% whole grains.
  • Oatmeal.
  • Whole grain rice.
  • Whole-wheat bread, bagels, pita bread, and tortillas.

Eat a variety of fruits and vegetables every day. Choose fresh, frozen, canned, or dried fruit and 100% fruit juices most of the time. Eat plenty of veggies like these:

  • Dark green veggies (e.g., broccoli, spinach, brussels sprouts).
  • Orange veggies (e.g., carrots, sweet potatoes, pumpkin, winter squash).
  • Beans and peas (e.g., black beans, garbanzo beans, kidney beans, pinto beans, split peas, lentils).

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What should I eat less of?

Eat fewer foods that are high in sugar, such as: Basket with food

  • Fruit-flavored drinks.
  • Sodas.
  • Tea or coffee sweetened with sugar.

Use less salt in cooking and at the table. Eat fewer foods that are high in salt, such as:

  • Canned and package soups.
  • Canned vegetables.
  • Pickles.
  • Processed meats.

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Where can I learn about making a diabetes meal plan?

  • Contact a registered dietitian to make a meal plan just for you.
  • Visit the Academy of Nutrition and Dietetics, formerly the American Dietetic Association Web site to find a nutrition professional that can help you develop a healthy meal plan (www.eatright.org).
  • Visit the American Association of Diabetes Educators to find a diabetes educator (www.diabeteseducator.org).
  • Visit the American Diabetes Association Web site for more information on carbohydrate counting and the exchange method (www.diabetes.org).

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