An Easy Way to Eat Well If you have diabetes, you may need to make changes to what and how much you eat. But you don’t have to get rid of all the foods you know and love. With some planning, you can still have your favorite dishes. One easy way is to use the “Plate Method.” You don’t need any special tools and don’t have to do any counting. Just focus on filling your plate with more non-starchy vegetables and less protein and starchy foods. It is simple and it works, whether you are cooking at home or eating out. More on Fats Once you’ve mastered the plate method, you can start to make your meals even healthier. The next thing to think about is the types of fat you use. This includes fats you use for cooking and the spreads or dressings you add at the table. Keep your portions small and try these tips: • When cooking, use liquid vegetable oils instead of butter, margarine, shortening, or lard. • For spreads, use light or reduced-fat spreads without trans fat. • For dressings, use reduced-fat or light salad dressings. Vinaigrettes are a better choice than creamy dressings. Or try flavored vinegar and oil on a salad. What About Desserts? You can still eat dessert sometimes. You can keep blood glucose on track by eating a small portion of sweets in place of other starchy foods, fruit, or milk. But remember, sweets don’t have vitamins and minerals like other foods. Save desserts for special occasions. Things to Remember: • Try not to eat too much food at one time. • Space your meals evenly throughout the day. • Don’t skip meals. The American Diabetes Association Is Here to Help You Healthy eating is one of the biggest challenges of managing diabetes. Let us be your source for information and support. To learn more about diabetes and nutrition go to www.diabetes.org/nutrition or call 1-800-DIABETES (1-800-342-2383). Ask for a free copy of What Can I Eat? The Diabetes Guide to Healthy Food Choices.
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