Food and Drink

Balancing your plate

There is no such thing as a bad food, but if we have diabetes or want to lose weight we have to make choices that include how we cook foods, how much food we eat and how often we eat it in order to keep a healthy balance. 

Grill, broil, bake or steam instead of frying

Chose a cup of ice cream instead of a sundae

Keep foods high in carbohydrates and fat as occasional foods

Example of a balanced plate


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Protein is used by the body to build and repair tissue. It helps with diabetes control and weight loss by  building muscle or reducing muscle loss and reducing hunger. Good sources of protein include lean meat, low-fat dairy, fish, soy, eggs, beans, legumes, and nuts. A portion of protein should be no more than a quarter of a plate.

Complex Carbohydrates

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Complex carbohydrates are the body's best source of glucose as they take longer to break down than sugary foods and contain more nutrients. Glucose is important for our bodies to function, it is our primary source of fuel for the brain, nervous system and muscles and for anyone trying to lose weight glucose is needed for the body to burn off fat. Good sources of carbohydrate are whole grains,beans and legumes, starchy vegetables and fruits. A balanced portion of carbohydrate is no more than a quarter of a plate.

Non-starchy vegetables

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Non-starchy vegetables are a great source of vitamins, minerals and fiber, they are also very low in carbohydrates so you can fill up these at a meal. Fill half your plate with these veggies. Non-starchy vegetables include salad vegetables, greens, broccoli, cauliflower, asparagus, sprouts, artichokes, baby corn, snow peas, okra, mushrooms, summer squash and eggplant

Healthy Snack Ideas

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Healthy snacks can help stabilize your blood sugar, keep you feeling full and prevent overeating at meal times. Aim to keep snacks to 100 calories and make them a mix of protein, carbohydrate and heart healthy oils (as found in oily fish, olives and nuts).