10 | Living with Diabetes
IT MAKES SENSE
In many ways, a healthy diet for a person who has Choose whole grains, lean meats and whole fruits.
diabetes is no different than it is for anyone else. A Avoid foods that are high in fat, salt, cholesterol and
healthy diet can help you tackle diabetes head on. added sugar.
wise food choices
Non-starchy Whole Whole Some Starchy Healthy Lean
Vegetables Grains Fruits Vegetables Fats Protein
Tomatoes and Wheat bread Apples, bananas Sweet potatoes, Monounsaturated, Skinless chicken,
carrots are almost and cereal and mangos are yams, legumes, polyunsaturated turkey and fi sh
carbohydrate-free. are complex rich in nutrients and dried beans and and Omega-3 fats contain less fat than
carbohydrates and high in fi ber, and peas are typically are found in salmon, other kinds of meat.
have lower GIs have lower GIs than high in both nutrients tuna, avocados,
than more their more highly and fi ber. olives, almonds
processed grains. processed juice and pecans.
versions.
foods to avoid or limit
Saturated Fats Trans Fats High Cholesterol Foods Refi ned Carbohydrates
Animal products like whole Processed foods like donuts or High-fat dairy products, high-fat Sugar and white bread contain
milk, red meat, pork, bologna, French fries are high in trans fat. meats, liver and egg yolks are refi ned carbohydrates.
bacon and spare ribs are high in high in cholesterol.
saturated fat.
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