Healthy Eating with Diabetes

November 04, 2015

Each November is American Diabetes Month. Diabetes is a condition that can be improved and controlled through numerous lifestyle changes, including increased exercise and healthy eating. In honor of this month and the upcoming holiday season, our Registered Dietitians have prepared some healthy eating tips for individuals and their loved ones who are currently living with diabetes.  

Stay healthy this holiday season with the diabetes plating method

By East Valley’s Stephanie Jacobo, RD and Joselyn Salas, RD

Choose lean meat/plant substitutes as your protein source for each meal

  • Protein sources should be no wider and no thicker than the palm of your hand
    • Examples include: turkey, fish, chicken, lean beef and pork, eggs, cheese, nuts, seeds, and soy-based products

Make half of your lunch and dinner plate non-starchy vegetables

  • Examples include spinach/romaine lettuce/kale salads, tomatoes, broccoli, squash, carrots, green beans, asparagus, and cactus

Select 2-4 high fiber (at least 3 grams/serving), whole grain foods for your starch options, as fiber has been shown to help lower blood sugars

  • Examples include 100% whole grain pasta, rice, tortilla, small dinner roll, corn, beans and lentils
    • Although all starches eventually turn into sugar in your body, not all will spike your sugars quickly and not all offer the benefits of fiber. Read the ingredients label on the Nutrition Facts section of your food products and make sure 100% WHOLE WHEAT or WHOLE GRAIN is the first ingredient when choosing a whole-wheat/whole grain item.

Choose water most often as your beverage with meals

  • Add a lemon slice for flavor if you don’t prefer the flavor-less taste of water

These tips are for you to follow at each meal assuming you have three meals each day. Second helpings may cause you to consume extra calories and sugar, which may lead to weight gain and a rise in your blood sugars. Speak with a registered dietitian (RD) today to make an appointment to receive an individualized plan to help you manage your diabetes and reach your goals.

Visit the American Diabetes Association website for tools to help you stay on track with your diabetes and be sure to find even more tips from America’s nutrition experts, Registered Dietitians, on the Academy of Nutrition and Dietetics website.



Diabetes Classes at East Valley Community Health Center

In collaboration with both nurses and dietitians, East Valley offers FREE Diabetes Management classes, in both Spanish and English, in our West Covina and Pomona center locations that introduce the diabetes process, diabetes medications and glucometer usage, and eating and exercising with diabetes. Come join us for better living with diabetes!

Stephanie Jacobo, RD and Joselyn Salas, RD

East Valley Registered Dietitians

West Covina: (626) 919-5724 ext. 2280

Pomona: (909) 620-8088 ext. 3286

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