Ask the Expert: What Should I Eat?

Question:

I am a mom and I was recently diagnosed with type 2 diabetes. I’m looking for a list of foods for a diabetic to eat that will still allow my kids to have some treats, occasionally. Can you help?  

Expert Response:

When you’re first diagnosed with diabetes, you want someone to hand you a list of foods to eat. Unfortunately, it just isn’t that simple. Different diabetics can get different results from the same food plan. That said, the American Diabetes Association (ADA) explains that it isn’t what you eat, but it’s about the quantities and the ratios of what you eat that is most important. 

According to the American Diabetes Association, the “Plate Method” is a great way to not only learn what to eat but how much you should be eating. Start by drawing a two imaginary lines on your plate like a plus sign (+).

1. Fill half of the plate or two sections with non-starchy vegetables, such as spinach, cabbage and broccoli.

2. Fill in one of the small sections with starchy foods. Maybe sweet potatoes, rice, pasta or whole grain bread.

3. On the remaining small section of your plate, put your meat or meat substitute, such as baked or grilled chicken breast, salmon, tofu or eggs.

To drink, you can add an 8-ounce glass of non-fat or low-fat milk. If you don’t like milk, try a 6-ounce container of light yogurt or a small roll. If you’d like something sweet to complete your meal, you can add a small piece of fruit, or a half cup of fruit salad.

We hope this information is helpful. As you continue your healthy eating habits and your search for healthy diabetic food lists, etc., you might also want to check out the ADA’s “free” meal-planning and recipe database. “My Food Advisor” may help you select new, tasty and diabetes-friendly recipes to put on your plate: http://tracker.diabetes.org/myfoodadvisor.html.