Healthy Eating and Diabetes
You can take good care of yourself and your diabetes by learning:
- What to eat
- How much to eat
- When to eat
Making wise food choices can help you:
- Feel good every day
- Lose weight if you need to
- Lower your risk for heart disease, stroke, and other problems caused by diabetes
What to Eat
Your diabetes meal plan will include breads, cereals, rice, and grains; fruits and
vegetables; meat and meat substitutes; dairy products; and fats. People with diabetes
don’t need to eat special foods. People with diabetes just need to make wise food
choices. To get started, you need to understand the Food Pyramid.
How Much to Eat
The amount of food you should eat each day is based upon your body size and the amount of
exercise you do each day. Talk with your diabetes teacher about how to make a meal plan that
fits the way you usually eat, your daily routine, and your diabetes medicines. Then make your
own plan.
| Calories Per Day |
Body Habitus & Excercise |
How the Food Pyramid Applies |
| 1,200 to 1,600 |
• Small woman who exercises
• Small or medium-sized woman
who wants to lose weight
• Medium-sized woman who does
not exercise much |
6 starches, 3 vegetables, 2 fruits,
2 milks, 4 to 6 ounces meat and
meat substitutes, up to 3 fats |
| 1,600 to 2,000 |
• Large woman who wants to lose
weight
• Small man at a healthy weight
• Medium-sized man who does not
exercise much
• Medium-sized or large man who
wants to lose weight |
8 starches, 4 vegetables, 3 fruits,
2 milks, 4 to 6 ounces meat and
meat substitutes, up to 4 fats |
| 2,000 to 2,400 |
• Medium-sized or large man who
exercises a lot or has a
physically active job
• Large man at a healthy weight
• Medium-sized or large woman
who exercises a lot or has a
physically active job |
10 starches, 4 vegetables, 4 fruits,
2 milks, 5 to 7 ounces meat and
meat substitutes, up to 5 fats |
When to Eat
For people taking certain diabetes medicines, following a schedule for meals, snacks, and
physical activity is best. However, some diabetes medicines allow for more flexibility. Talk with
your doctor or diabetes teacher about how many meals and snacks to eat each day.
