Diet Basics For Diabetics

Preparing Your Meal

Step 1: Focus on the protein

There are a wide variety of options below. Every day, try to get a gram of protein for every pound you'd like to weigh. If you'd like to be 180 pounds, then aim for 180 grams of protein. Just be sure to skip things like fried chicken and battered/breaded fish... they're loaded with carbohydrates!

Step 2: Choose your carbohydrates judiciously

Below is a wide variety of low-carbohydrate "veggies" to add to your protein. When you become healthier, we can include some higher-carbohydrate options, but for now, lay off the potatoes and carrots.

Step 3: Pick healthy fats

To decrease hunger and increase satiety, fats can be added to your meals. We want to pick healthy, non-inflammatory fats. Fats not on this list, like canola oil, may technically be "healthy" in an unaltered form, but may easily break down into unhealthy, peroxidized forms. Don't feel obligated to load up on fats, though. Once your body has had its carbs restricted, you'll become a fat-burning machine! If you're a typical American, you likely have your own supply of fat you'd like to burn... so let it happen!