HEALTHY EATING
Healthy eating is an important part of diabetes management. The goal is not to follow a “perfect” diet, but to build balanced eating habits that support your blood glucose and overall health.¹
Food affects your blood glucose, but it also provides the energy and nutrients your body needs.
Carbohydrates have the greatest direct effect on blood glucose because they are broken down into glucose during digestion.¹ ²
This does not mean that people with diabetes need to completely avoid carbohydrates. The type, amount, and portion of carbohydrate-containing foods are important parts of a balanced eating plan.¹ ²
The Diabetes Plate Method is a simple visual approach that can help you build balanced meals without needing to count, calculate, weigh, or measure every food.²
½ PLATE
Non-Starchy Vegetables
Leafy greens, cucumber, tomato, broccoli, cauliflower, peppers, zucchini.
¼ PLATE
Lean Protein
Chicken, fish, eggs, lean meat, or other suitable protein choices.
¼ PLATE
Quality Carbohydrates
Whole grains, beans, lentils, fruit, or other carbohydrate foods.
Choose water or another low- or zero-calorie beverage with your meal when appropriate.²
Carbohydrate-containing foods can be part of a healthy eating pattern for people with diabetes. Choosing nutrient-dense, minimally processed carbohydrate sources and paying attention to portions can support diabetes management.¹ ²
CHOOSE MORE OFTEN
✓ Whole grains
✓ Beans and lentils
✓ Vegetables
✓ Whole fruits
✓ Other minimally processed, nutrient-dense carbohydrate foods
LIMIT MORE OFTEN
• Sugar-sweetened beverages
• Sweets and desserts
• Highly refined carbohydrate foods
• Foods with large amounts of added sugars
Even nutritious foods can affect your blood glucose depending on the amount you eat.
Learning appropriate portion sizes and following the eating plan recommended by your healthcare professional can help you manage your meals more consistently.¹ ²
START WITH THE PLATE
Using the plate method can provide a simple starting point for building balanced portions.²
✓ Choose water instead of sugar-sweetened drinks more often.¹ ²
✓ Include non-starchy vegetables regularly.¹ ²
✓ Choose whole fruits rather than relying mainly on fruit juice.¹
✓ Choose whole grains and minimally processed foods more often.¹ ²
✓ Include appropriate sources of protein as part of balanced meals.²
✓ Pay attention to portion sizes.¹ ²
✓ Discuss your individual eating plan with your healthcare professional or dietitian.
Living with diabetes does not mean that every food you enjoy has to disappear from your diet.
Foods and drinks high in added sugars should generally be limited, but your overall eating pattern, portions, and individual treatment plan are what matter.¹
If you are unsure how a particular food fits into your eating plan, speak with your healthcare professional or dietitian.
There is no single eating pattern that is right for every person with diabetes.
Your food preferences, culture, lifestyle, treatment, health goals, and other medical considerations can all influence the eating plan that is most appropriate for you.¹
WORK WITH YOUR HEALTHCARE TEAM
A doctor, dietitian, pharmacist, or other qualified healthcare professional can help you understand how food fits into your individual diabetes management plan.
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Daily Diabetes Routine →
This educational content has been medically reviewed.
Last reviewed: [MONTH YEAR]