Managing your diabetes and heart health includes your eating plan, physical activity, and medications your doctor has prescribed. Here’s some information about healthy eating and other lifestyle choices that can help you along the way.
Eat Smart
If you have diabetes or prediabetes, you may wonder what, when, and how much to eat. There is no single “diabetes diet.” There is also no perfect amount of protein, fat, or carbohydrates that works for everyone.
Your eating plan should be made to fit your needs and help your each your goals, but you can start with the Diabetes Plate. For an eating plan that’s made just for you, work with registered dietitian nutritionist (RDN). They can help you create a plan that fits your lifestyle, food preferences, health goals, and budget. Ask your doctor if you need a referral.
Here are some simple tips to help you make food choices for your eating plan:
- Fill 1/2 your plate with non-starchy vegetables. Non‑starchy vegetables are low in calories and carbs and high in fiber, vitamins, and minerals. Examples include:
- Broccoli
- Cauliflower
- Spinach
- Green beans
- Leafy greens
- Tomatoes
- Fill 1/4 of your plate with lean proteins. Use healthy cooking methods such as baking, grilling, roasting, or broiling. Lean protein includes:
- Skinless poultry (like chicken or turkey) and extra‑lean cuts of beef or pork.
- Fish twice a week. Choose fish high in omega-3 fatty acids, such as salmon, lake trout, albacore tuna, sardines, and herring.
- Beans, legumes, nuts, and seeds. These foods are high in fiber and a good source of plant proteins and heart-healthy fats. Beans and legumes have carbs too.
- Low fat cheeses
- Fill 1/4 of your plate with quality carbs.
- Opt for starchy vegetables. Examples include, winter squash, potatoes, peas and corn.
- Eat a variety of fruit. Choose fresh, frozen, dried, or canned fruit packed in water or its own juice. Whole fruit is better than juice because it has more fiber and is more filling.
- Choose fiber-rich whole grains. Examples include brown rice, oats, quinoa, barley, and breads or pastas made with 100% whole wheat. Try to eat fewer refined grains like white bread and white pasta.
- Select low-fat or fat-free dairy products. Examples include skim or 1% milk, no added sugar non-fat or low-fat yogurts.
- Limit added sugars. Added sugars such as white sugar, corn syrup, brown sugar, honey, and maple syrup are used to sweeten foods. Check the Nutrition Facts label to see how much added sugar is included in a food product.
- Choose foods with less sodium. Pick whole foods and look for products that are lower in sodium (check the Nutrition Facts label). Use little or no salt when preparing food and leave the saltshaker off the table. Learn more about how to add flavor to foods without salt.
- Pick foods with less saturated and avoid trans fats. Eat more plant‑based foods like vegetables, whole grains, and fruits. Choose lean proteins and low‑fat dairy. Check the Nutrition Facts label for the amounts of saturated and trans fats.
Maintain a Healthy Lifestyle
Healthy eating is key to staying healthy, but it’s only one part of managing diabetes and heart health. These habits also make a big difference:
- Move more, sit less. Aim for 150 minutes of moderate activity (like walking) each week (try 30 minutes a day, five days a week), or 75 minutes of vigorous activity (like jogging or biking). Break up long periods of sitting by standing or walking every 30 minutes.
- Maintain a healthy weight. Talk to your doctor about what your target weight should be. If you need to, you can work with your doctor to create a plan that meets your needs to reach your weight goals.
- Live tobacco- and vape-free. Stop smoking, vaping, and all tobacco or nicotine products. If you need help with quitting, call 1-800-QUIT-NOW.
- Drink alcohol in moderation—or not at all. If you drink, do so in moderation. That means no more than one drink per day for women or two drinks per day for men.
- Take other steps to manage wellness. Good health includes:
- Getting enough sleep
- Managing stress
- Keeping your mind and body fit
- Connecting socially
- Go to your regular health care visits. If you’re worried about health risks, heart health, or diabetes, make an appointment with your doctor.
Stay Connected
Sign up for the Diabetes Food Hub’s e-newsletter for more diabetes-friendly articles, ideas, and recipes from the American Diabetes Association’s Nutrition & Wellness team.
