Type 2 Diabetes

Eating Healthy

Eating a balanced diet helps you keep your blood sugar level in your target range. It also helps you manage your weight and keep your heart and blood vessels healthy. And it helps you get the nutrients you need.

Work with Your Dietitian

A dietitian (nutrition specialist) will teach you about healthy eating to better manage your diabetes. He or she can help you make food choices that fit your lifestyle and your needs. If someone often shops and cooks for you, this person should come with you to your appointments.

Your Food Diary

To help your dietitian learn about your eating habits, keep a food diary. This diary should list all that you eat and drink for 3 or more days. You and your dietitian can use the diary to create a meal plan. This is a plan for the types and amounts of food to eat for each meal and snack. Keeping a diary helps ensure that your meal plan fits your needs and tastes.

How to Keep Your Food Diary

Follow these guidelines:

• List each meal and snack, including everything you eat and drink.
• Write down the times you eat and drink.
• Describe portion sizes, such as "1 cup beans," "1 small orange," "4 oz chicken breast," or "1 tbsp salad dressing."
• Be detailed. If you eat a sandwich, write down the kind of bread and any toppings or spreads. If you eat stew, list what's in it. For packaged foods, list the brand and product name on the package.
• Be honest. Like many people, you may feel guilty about some of your eating habits. But your dietitian can better help you if you write down everything you eat. Your dietitian is there to help, not to judge.

Learning to Eat Healthy

One step toward healthier eating is learning how different foods affect your blood sugar and your overall health.

Learn About Carbohydrates

You need to eat carbohydrates (carbs) for energy, vitamins, and fiber. But carbs do raise blood sugar more than other foods. To manage your blood sugar, control the amount of carbs you eat at each meal or snack. Carbs are:

• Starches, found in foods like bread, cereal, pasta, rice, beans, tortillas, and some vegetables.
• Sugars, found naturally in fruit, milk, and honey.
• Added sugars, found in desserts, candy, soft drinks, and many snack foods.

Eat Less Fat

High-fat foods are high-calorie, so eating less fat helps you manage your weight. This can help control both your blood sugar and your blood pressure. Eating less fat may also help lower cholesterol. All these things help keep your blood vessels and your heart healthy.

Limit Alcohol

Your healthcare provider may say that it's safe for you to drink a small amount of alcohol. If you drink, be aware that:

• Drinking wine or spirits on an empty stomach can lead to low blood sugar.
• Drinking alcohol may mask symptoms of low blood sugar.
• Alcohol has calories but no nutrition.
• Beer and sweet drinks contain carbs, so they can raise blood sugar.