Diabetes Diet, Eating, & Physical Activity

Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends.

Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team.

Eating well and being physically active most days of the week can help you

keep your blood glucose level, blood pressure, and cholesterol in your target ranges

lose weight or stay at a healthy weight

prevent or delay diabetes problems

feel good and have more energy

What foods can I eat if I have diabetes?

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

The food groups are

vegetables

nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes

starchy: includes potatoes, corn, and green peas

fruits—includes oranges, melon, berries, apples, bananas, and grapes

grains—at least half of your grains for the day should be whole grains

includes wheat, rice, oats, cornmeal, barley, and quinoa

examples: bread, pasta, cereal, and tortillas

protein

lean meat

chicken or turkey without the skin

fish

eggs

nuts and peanuts

dried beans and certain peas, such as chickpeas and split peas

meat substitutes, such as tofu

dairy—nonfat or low fat

milk or lactose-free milk if you have lactose intolerance

yogurt

cheese

Eat foods with heart-healthy fats, which mainly come from these foods:

oils that are liquid at room temperature, such as canola and olive oil

nuts and seeds

heart-healthy fish such as salmon, tuna, and mackerel

avocado

Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.