Healthy Eating

Healthy Eating is one of the self-management behaviors for people with diabetes, prediabetes or cardiometabolic disease. However, what is healthy eating? Eating healthy can fit all tastes and traditions while choosing a variety of nutritious foods and beverages. Be mindful of added sugars, saturated and trans fats, sodium and alcohol.

There are 3 main types of nutrients in food: carbohydrates, proteins and fats. Including some portion of all 3 in each meal, helps round out a healthy plan for improving blood glucose (sugar) and lipid (fat) levels. No one eating pattern fits everyone.



Whole grain breads & cereals, oats, brown & wild rice, quince, whole grain & enriched pastas; Legumes (helm. Peas, lentils), white & sweet potatoes


All varieties: fresh, no sugar added – canned, frozen, dried (raisins)


Pick from the rainbow: dark green, red, orange, white, yellow, purple

Protein & Dairy

Lean red meats & poultry (skinless), fish, eggs/egg whites, legumes, tofu & edamame (soy); reduced fat milk, cheese, yogurt (Greek), fortified soy/almond beverages

Healthy Fats & Oils

Plant-sources (olive, canola, walnut, peanut, safflower, soybean, sunflower), avocados, nuts & seeds, ground flax

Collaborating with a diabetes specialist, registered dietitian-nutritionist and others on your healthcare team to formulate a plan that fits your personal preferences and health needs can assist you to:

 Set realistic, achievable healthy eating goals

 Consider different healthy eating options

 Develop a meal plan that fits you

 Learn about appropriate portions/serving sizes

 Understand the Nutrition Facts Label to make healthy choices

 Know your carbohydrate foods and portions to avoid blood glucose spikes or drops

 Be aware of sodium and saturated/trans-fat content of foods/beverages

 Adjust meal plan for physical activity, holidays, and travel

For more information, talk to a HATT Diabetes Educator.