Healthy Eating

It can help you get to, or stay at, a healthy weight. Talk with your nurse, doctor, diabetes care and education specialist, or dietitian if you have other health issues to consider. A registered dietitian (RD) can help you come up with an eating pattern that is right for you.

One way to start thinking about your meals is to start with a plate that is 9 inches wide.

Fill half of your plate with nonstarchy vegetables. Aim for color, variety, and foods that taste good to you
Fill a quarter of your plate with lean protein foods.
Fill a quarter of your plate with whole grain foods, or starchy vegetables. Choose high-fiber options.
Choose water, a zero-calorie drink, or a low-calorie drink.
Choose healthy fats.
Practice the ‘buddy system’ - try to pair a carbohydrate food with a lean protein or healthy fat, examples: Greek yogurt + blueberries, nuts + unsalted popcorn, pretzels + peanut butter.

Visit Create Your Plate to learn how to practice healthy eating choices that fit your personal and cultural preferences.

What to Eat: Fill Your Plate

½ plate

Nonstarchy vegetables (fresh or frozen; eat raw or roast, stir-fry, steam, or grill)

Spinach, asparagus, peppers, cauliflower, squash, green beans, carrots, broccoli, tomatoes, salad greens, eggplant, pea pods, cabbage, mushrooms.

¼ plate

Starchy vegetable, fruit, or grain (limit sweets, alcohol, sugar-sweetened beverages)

Brown rice, whole-grain bread, pasta and cereal, oatmeal, quinoa, bulgur, corn tortillas, naan, chapati, potato, corn, winter squash, beans, peas, lentils, fruit.

¼ plate

Lean protein (limit processed meats)

Eggs, low-fat cheese or plain Greek yogurt, nuts, nut butters, tofu, fish, chicken or turkey breast, ground chicken or turkey, lean beef, seitan.

How Much to Eat: Portion Sizes

Knowing how much food you eat can help you choose the right portions to manage your . You can use the following examples to help you estimate how much you are eating.

A Fist

A fist = about 1 cup
Half a fist = ½ cup
Use as a guide for portions of rice, potatoes, grains, cereal, side dishes

A Thumb

A thumb = 1 tablespoon
Use as a guide for portions of salad dressings, sour cream

Half a thumb = 1½ teaspoons
Use as a guide for portions of margarine, butter

The palm of your hand

The palm of your hand = 3 ounces
Use as a guide for portions of cooked meat, fish, or tofu

When to Eat: Healthy Eating Habits

You can help keep your from getting too high and too low.

Pay attention when you eat, which may help you enjoy your food more and eat less. Make a plan to eat only at the table, without any distractions. Savor each bite and pay attention to the mix of flavors and textures. Chew slowly, and pause between bites.

You can track your food intake using a log, or on an app on your smartphone, tablet, or desktop. Review it after a few days, and look for the changes that you are most confident that you can make.

CHAPTERS

Everyday Choices

What to Eat: Fill Your Plate

½ plate

Nonstarchy vegetables (fresh or frozen; eat raw or roast, stir-fry, steam, or grill)

¼ plate

Starchy vegetable, fruit, or grain (limit sweets, alcohol, sugar-sweetened beverages)

¼ plate

Lean protein (limit processed meats)

How Much to Eat: Portion Sizes

A Fist

A Thumb

The palm of your hand

When to Eat: Healthy Eating Habits

Everyday Choices - Subchapter Menu

Diabetes and Your Heart: Close Connections