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Healthy Eating is Important for Diabetes Management and Better Blood Glucose Control

Healthy eating is key to keeping blood sugars within target range but it's also one of the most difficult parts of diabetes management. Diabetes educators are available to help!

Getting Started Eating Healthy

Healthy Eating

Diabetes and Nutrition

Learn how carbohydrates, proteins & fats affect your blood sugar

Healthy Food Guide

This booklet will help you make healthier eating choices

Introduction to Carbohydrate Counting

Carb counting helps people living diabetes keep blood sugars within a healthy target range

Low-Carb Ideas & Options

Sample Menu: 30-45 grams of carbohydrates 

Sample Menu: 45-60 grams of carbohydrates

Healthy Snack Ideas

Non-starchy vegetables and salad should fill ½ of your plate

Vegetables are a wonderful source of vitamins & nutrients. Choose fresh or steamed veggies. Fried vegetables don't contain high nutritional value.  

Protein should fill ¼ of your plate

Good protein sources include lean meats (such as skinless chicken), fish & seafood, low-fat or fat-free cheeses, eggs, tofu and no-sugar-added peanut butter.

OK sources of protein include beef, lamb & pork.

Avoid fried chicken, sausages, cheeseburgers, pizza, regular bacon & regular cheeses.

  • Protein portions should be no larger than the size of a deck of cards.
  • Sauces such as barbeque, teriyaki, etc. contain carbohydrates and are also high in sugar.

Grains and starchy vegetables should fill ¼ of your plate

Whenever possible, choose higher fiber, whole-grain or whole-wheat breads & pastas. Brown rice is a healthier choice than white rice. Other good starches include old fashioned & steel cut oats, quinoa, artichoke, sweet potatoes & yams, potatoes, corn, squash and pumpkin.

OK carbs include granola bars, corn chips, pumpernickel or oat bread.

Avoid bagels, French fries, tortillas or wraps, corn bread, muffins, pancakes and couscous. Sweetened breads & pastries are not healthy and you should only eat them occasionally.


Choose drinks that are low in sugar or sugar-free as a way to help control your blood glucose (blood sugar). Avoid orange juice, apple juice, cranberry juice or boxed juices. 

  • Be aware that milk and all fruit juices (even 100% juice) contain carbohydrates.

Diabetes Education Opportunities at UMass Memorial

Ask your care team for a referral. For more information email or call (508) 334-3206. 


Zimbabwe Hand Jive

Try this simple measuring method