Healthy Food Options

There is no “one-size-fits-all” approach or “American Diabetes Association diet” for diabetes management. Most foods can be consumed in moderation without adversely impacting overall health & nutritional status. Choosing mostly nutrient-dense, minimally processed foods without excess calories, sugar, saturated fat, and sodium is the ultimate goal for maintaining a healthful eating pattern for managing or preventing diabetes. The Diabetes Plate Method is the best visual aid available and can be utilized as an example for a healthful eating pattern.

EAT MORE OF THESE: 

• Vegetables, especially nonstarchy vegetables, such as broccoli, cabbage, carrots, green beans, kale, spinach, tomatoes, etc.
• Fill half the plate with non-starchy vegetables (refer to the diabetes plate).
• Whole grains, such as barley, quinoa, bulgur, farro, brown rice, whole grain pasta and bread.
• Fruit, fresh, frozen, or canned (without added sugar or fat, low in sodium)
• Use dried fruit sparingly (mainly for sweetness in place of added sugar or portability).
• Lower-fat dairy, such as nonfat (or less than 2%) milk, yogurt, and sour cream.
• Use cheese sparingly or consider lower fat versions
• Lean animal and plant-based protein sources
• Lean meats, poultry, fish, whole eggs, cottage cheese, egg whites and egg substitutes
• Remove skin and visible fat, before or after cooking.
• Plant-based examples: legumes (beans, peas, lentils), tofu, tempeh, nuts, and seeds.

LIMIT THESE:

• Added sugars—Use added sugar sparingly or not at all.
• Added sugar includes all forms including but not limited to granulated sugar, sucrose, agave, honey, brown sugar, syrup, fruit juice concentrate, dried fruits, and molasses. ADA NGP for Vendors 3.27.17 Page 2
• Limit to <10% of total calories from added sugar per day.
• Solid fats—Replace with non-tropical oils (such as canola, corn, olive, peanut, safflower, or sunflower oils) whenever possible.
• Solid fats include lard, butter and shortening.
• Limit to <10% of total calories from saturated fat per day.
• Trans fat—No artificial trans fats (partially hydrogenated oils) are allowed in American Diabetes Association recipes.
• Added salt—Reduce salt wherever possible.
• The recommendation for all Americans as well as people with diabetes is less than 2,300 mg/day. 

Information courtesy of the American Diabetes Association