When to Eat?

It is best to follow a set schedule for

meals and snacks. Especially when taking
certain prescribed medications for
diabetes from your provider. Work with
your health care provider or a dietitian to
set up a plan that works best for you!

What to Eat?
To eat from each of the food groups is key to
maintaining a well-balanced diet and healthy
body. Starches consist of foods like bread,
pastas, tortillas, potatoes and beans.
Vegetables provide our body with vitamins
and minerals, some examples are broccoli,
peppers, and tomatoes. Apples, bananas and
watermelon are fruits which provide sugars,
vitamins, minerals and fiber. We get protein,
calcium and vitamins from milk and dairy
products like yogurt. Meat as well as meat
substitutes are our bodys main source of
protein, these include chicken, eggs, fish and
tofu. Fats and sweets tend to have a lot of
calories and with limited or no health
benefits and therefore should be limited.

How Much to Eat?

Women should generally consume
between 1,200 and 1,600 calories per day,
while men may have anywhere from
1,600 to 2,000 per day. These calories
guidelines should be broken up into
servings from the major food groups.
Women
Men
Starch
6
8
Milks
2
2
Vegetables
3
4
Fruits
2
3
Meat
4-6 oz.
4-6 oz.
Fat
Up to 3 Up to 4
It is also important to learn more about proper
serving sizes. More information on serving sizes
can be found at: MyPlate.gov

Top 10 Diabetes Super Foods!

All of these foods have a low
Glycemic index and provide nutrients
like calcium, potassium and fiber which
are lacking from many peoples diets.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Beans
Dark Green Leafy Vegetables
Citrus Fruit
Sweet Potatoes
Berries
Tomatoes
Fish High in Omega-3 Fatty Acids
Whole Grains
Nuts
Fat-free Milk & Yogurt

Quick Tips

Try filling in the servings of each food group that

work with your diabetes meal plan.

- Eat non-starchy vegetables like spinach,

carrots, broccoli and green beans with
meals
- Choose whole grain foods like brown
rice or whole wheat spaghetti
- Include fish in meals 2-3 times per week
- Choose non-fat dairy, such as skim milk
- Choose water, unsweetened tea, coffee
and calorie-free diet drinks instead of
regular soda and sugar-sweetened
beverages

RECIPE CORNER
Halibut Fish Tacos
Serves: 8
Serving Size: 1 taco

What is Type 2 Diabetes?

Diabetes is a problem with your body that causes
blood glucose (sugar) levels to rise higher than
normal. Your body does not use insulin properly,
which means your body is unable to keep your
blood glucose at a safe level.
How Can You Help?
Take 3 steps toward taking care of yourself and
your diabetes by knowing:
1. When to Eat
2. What to Eat
3. How Much to Eat

Managing youre your blood glucose through

diet helps your body feel good and puts you at
lower risk for heart disease, stroke and other
diabetes-associated health risks.

Ingredients:
3 limes, juiced
1/2 teaspoon crushed red pepper flakes
1 tablespoon cilantro, chopped
4 halibut fillets (about 1 1/2 pounds)
1/4 teaspoon salt (optional)
1/4 teaspoon ground black pepper
Non-stick cooking spray
1 jalapeo pepper, minced
8 small whole-wheat, low-carb tortillas (10 grams carb
and more than 7 grams fiber), warmed
Sauce:
1/2 cup fat-free plain Greek yogurt
1 teaspoon hot pepper sauce
Preparation:
In a medium bowl, combine lime juice, red pepper
flakes, and cilantro. Add fish to marinade and marinate
in the refrigerator for 15 minutes. Remove fish from
marinade and season with salt (optional) and pepper.
Coat large saut pan with cooking spray. Saut jalapeo
pepper over medium heat for 2 minutes; then add
halibut and saut for an additional 2-3 minutes on each
side. Remove fish and peppers from pan and shred fish
into large pieces, mixing the pepper while shredding. In
a small bowl, combine sauce ingredients. Evenly divide
fish among 8 tortillas. Top each taco with a dollop of
yogurt sauce.
Nutrition Information:
Calories: 115 Total Fat: 4 g Saturated Fat: .3 g
Cholesterol: 49 mg Sodium: 270 mg Total
Carbohydrate: 12 g Protein: 24 g Fiber: 7 g
Food Exchanges: 3 Resources
Lean Meat, 1/2 Starch

Halibut Fish Tacos - American Diabetes Association. (n.d.). Retrieved from

http://www.diabetes.org/food-and-fitness/food/recipes/halibut-fish-tacos.html
National Diabetes Information Clearinghouse (NDIC) (2007, October).What I need to
know about Eating and Diabetes - National Diabetes Information Clearinghouse.
Retrieved September 2013, from http://diabetes.niddk.nih.gov/dm/pubs/eating_ez/#eat

TYPE 2 DIABETES:
YOUR GUIDE TO A HEALTHY
DIET