What Should You Eat?

Healthy eating for diabetics includes eating a wide variety of foods, including vegetables, whole grains, fruits, non-fat dairy products, beans, lean meats, poultry and fish. There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Also, make sure your choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals and fiber over those that are processed.

Aim for foods that are low in fat, and high in fiber. Seek to reduce your portion sizes and eat 5 or 6 smaller meals throughout the day, instead of 3 large meals.

Great Choices	Okay Choices	Limit Choices
Low Glycemic Index Foods	Medium Glycemic Index Foods	High Glycemic Index Foods
Skim Milk Plain Yogurt Soy beverage Apple / plum / orange Sweet Potato Oat bran bread Oatmeal (slow cook oats) Bran cereal Converted or Parboiled rice Pumpernickel bread Al dente (firm) pasta lentils / kidney baked beans Chick Peas	Banana Pineapple Raisins New potatoes Popcorn Split pea or green pea soup Brown rice Couscous Basmati rice Shredded wheat cereal Whole wheat bread Rye bread	Watermelon Dried dates Instant mashed potatoes Baked white potato Parsnips Rutabaga Instant rice Bagel, white Soda crackers Jellybeans French fries Ice cream Table sugar (sucrose)

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