Healthy Eating Tips for Diabetes to Improve Blood Sugar Control

Healthy nutrition is one of the most challenging parts of diabetes management. Diabetes educators are available to help!

Non-starchy vegetables and salad should fill ½ of your plate

Vegetables are an excellent source of vitamins & nutrients. Choose fresh or steamed veggies. Fried vegetables do not contain high nutritional value.  

Protein should fill ¼ of your plate

Healthy protein sources include lean meats (such as skinless chicken), fish & seafood, low-fat or fat-free cheeses, eggs, tofu and no-sugar-added peanut butter.

OK sources of protein include beef, lamb & pork.

Avoid fried chicken, sausages, cheeseburgers, pizza, regular bacon & regular cheeses.

• Protein portions should be no larger than the size of a deck of cards
• Sauces such as barbecue, teriyaki, etc., contain carbohydrates and are high in sugar

Grains and starchy vegetables should fill ¼ of your plate

Whenever possible, choose higher fiber, whole-grain or whole-wheat breads & pastas. Brown rice is healthier than white rice. Other good starches include old-fashioned & steel-cut oats, quinoa, artichoke, sweet potatoes & yams, potatoes, corn, squash & pumpkin.

OK carbs include granola bars, corn chips, pumpernickel or oat bread.

Avoid bagels, French fries, tortillas or wraps, corn bread, muffins, pancakes and couscous. Sweetened breads & pastries are not healthy and you should only eat them occasionally.

Beverages

Choose low-sugar or sugar-free drinks to help control your blood glucose (blood sugar). Avoid orange, apple, cranberry, or boxed juices. 

• Be aware that milk and all fruit juices (even 100% juice) contain carbohydrates.

Diabetes and Nutrition

Learn how carbohydrates, proteins & fats affect your blood sugar

Healthy Food Guide

This booklet will help you make healthier eating choices

Introduction to Carbohydrate Counting

Carb counting helps people living diabetes keep blood sugars within a healthy target range

Low-Carb Ideas & Options

Sample Menu: 30-45 Grams of Carbohydrates 

Sample Menu: 45-60 Grams of Carbohydrates

Healthy Snack Ideas

Diabetes Education Opportunities at UMass Memorial

Ask your care team for a referral. Email cheryl.barry@umassmemorial.org or call (508) 334-3206 for more information.

More Diabetes Management Resources