What can I eat?

Even though you have set an eating plan with your doctor, you may still have doubts about what you can eat. You should know that having diabetes doesn’t necessarily mean being deprived. You have to have more information about what you can eat, and how much. You won’t miss food variety!

Once you know the calorie intake that you need to have every day choose among the following foods in order to have variety:

Healthy carbohydrates. Select healthy carbohydrates: fruits, vegetables, whole grains, legumes, and low-fat dairy products

Fiber-rich foods. Choose foods that are high in fiber such as vegetables, fruits, nuts, legumes, whole-wheat flour and wheat bran.

Fish. Fish is a good alternative to high-fat meats. You should try to eat it at least twice a week. Fish has less saturated fat and cholesterol than meat and poultry. Some fishes (i.e. salmon, sardines, bluefish) are rich in omega-3’s, which lower triglycerides (blood fat).

Healthy fats. Foods with monounsaturated and polyunsaturated fats can help lower cholesterol levels. But remember that fats are high in calories and try to avoid fried foods

You should also be aware of the foods that you should avoid. Diabetes is connected with and increaed risk of heart disease and stroke. Therefore you should avoid also the foods that are bad for the heart, such the following:

Saturated fats. You should try to eat few high-fat dairy products and animal proteins because they contain saturated fats. Try to eat less than 7% of your daily calories from this kind of food.

Trans fats. These fats are in snacks, baked goods, and margarine, they should be avoided.

Cholesterol. Try to avoid food sources of cholesterol such as high-fat animal proteins, egg yolks, shellfish, liver, etc. Try to have no more than 300 milligrams (mg) a day.

Sodium. Less than 2.300 mg a day.