Eat Healthy Each Day
Managing diabetes through balanced nutrition
Even if you’re taking diabetes medications, your diabetes will be better managed with healthy eating.
Plate Principles
🥗 50% Vegetables
Non-starchy greens, cauliflower, mushrooms. High in fiber.
🍗 25% Lean Protein
Fish, chicken, or beans. Maintains muscle and fullness.
🌾 25% Whole Grains
Rice, potatoes, or quinoa. Choose high-fiber starches.
🥑 Healthy Fats
Prioritize plant oils (olive/canola) and nuts.
The Handy Portion Guide
Use your hands to estimate the right amount of food at a glance:
Fist
Fruits/Starches
Fruits/Starches
Two Hands
Vegetables
Vegetables
Palm
Protein
Protein
Thumb
Fats
Fats
| Focus | Tips |
|---|---|
| Timing | Eat 3 meals a day, max 6 hours apart. |
| Sugar | Limit soft drinks, desserts, and honey. |
| Hydration | Drink water instead of juice or pop. |