The thought of having to check your blood sugar every time you want to eat or drink something can be overwhelming to someone who is a newly diagnosed diabetic. They often all have the same question of “what do I eat now?” Luckily for you, I have great news… you can still eat all your favorite foods! No one is going to tell you that you have to eliminate all the sweets and your favorite treats, but you will most likely have to eat smaller portions or limit how often you have them. In many cases, a health care provider will give you guidance as to what you should eat often and what you should eat in moderation. They will often make you a meal plan that incorporates your medical needs while also taking into consideration the foods and drinks you enjoy the most (NIDDK, 2016)!

Eating a variety of healthy foods is the number one priority when it comes to a diabetic meal plan. There are 5 food categories that should be included in your everyday diet. Fruits, vegetables, grains, proteins and dairy are all necessities when it comes to a healthy and balanced nutrition. Fruit intake, at times, needs to be monitored more carefully in diabetics due to the high sugar levels. However, that doesn’t mean you cant enjoy your favorite fruits on a daily basis (NIDDK, 2016).

When it comes to vegetables, they are broken down into two categories– starchy and non-starchy. Some examples of starchy vegetables would be potatoes, corn and green peas. Starchy vegetables should be consumed in moderation. Non-starchy vegetables include broccoli, carrots, greens such as spinach and kale, or peppers (NIDDK, 2016)!

Grains are much healthier for you when they are whole grains. They are more easily digested. Brown rice, oats, quinoa, whole wheat pasta and barely are just several healthy options when it comes to putting a grain on your plate (NIDDK, 2016).

There are so many sources of protein out there today! However, lean proteins are the very best for you! Turkey, chicken, white fish and eggs are all awesome sources of protein. For all the vegetarian friends out there indulging in things such as peanut butter, legumes, beans, chickpeas, and tofu will help you to obtain your daily protein intake (NIDDK, 2016).

Dairy is such a simple element to include in your everyday diet! Milk, yogurt and cheese are three things that can be added to pretty much anything. You can incorporate it by having a string cheese, cup of yogurt or a glass or two of milk (NIDDK, 2016).

Fats are another important aspect of every day diet, but they are recommended to be eaten in moderation when you are a diabetic. Heart-healthy fats such as olive oil and canola oil, nuts and seeds, fish such as salmon, tuna and mackerel and avocados are all fats that can be added to your plate (NIDDK, 2016)..

A balanced meal plate is an important thing to remember as a diabetic. You need to make sure that you are incorporating all five elements mentioned in order to help your body function properly!

Hopefully those of you that were the ones asking “what do I eat now?” understand that diabetes does not have to be life altering when it comes to your diet! Having balanced plates and understanding moderation are the two key factors… and enjoying a treat here and there 🙂