Written By: Nicole Pazdziorko, RDN, LDN

November recognizes National Diabetes Month each year to shed light on a disease that affects 40 million Americans. Knowing how to manage diabetes with nutrition can support health and prevent complications.

While there is no one-size-fits-all diet for either preventing or controlling diabetes, there are a few key pillars that can help guide food choices when meal planning. The American Diabetes Association recommends the diabetes plate method as an easy way to create healthy meals that may help manage blood sugar levels. 

Start with produce – emphasizing non-starchy vegetables as half of the plate. These are generally rich in fiber, vitamins and minerals, while being low in calories and carbohydrates. Try options like cauliflower, carrots, broccoli, cabbage, summer squash, tomatoes, mushrooms, and more. Including a variety of different colors is a great way to improve overall health.  

·         Not a fan of steamed veggies? Try roasting, sauteing, or air frying veggies to improve the texture and flavor.

·         Remember that fresh, frozen and canned count! Look for choices without added salt.

The next step in building a balanced diabetes plate is to fill one quarter with protein. Choices include chicken, fish, beef, pork, eggs, beans and soy products. Including a mixture of animal and plant-based proteins ensures a greater variety of essential nutrients and fiber.  

·         Include at least two servings of fish and seafood on your plate each week.

·         Choose lean and lower-fat options when eating meat and poultry.

The final quarter of the plate is for carbohydrate foods, and this section includes starchy vegetables like potatoes, beans or legumes, grains like bread or rice, fruits and milk. These foods generally have the greatest impact on blood sugar, but balancing the plate with other foods like protein and vegetables helps with blood sugar regulation.  

·         Choose high-fiber choices when plating carbohydrates. A tip is to choose whole grains, like quinoa, whole wheat pasta or oatmeal instead of refined grains.

·         Choose whole fruits without added sugar over juice or dried fruits.

Stop by your local Food City or visit foodcity.com to shop Food City Pick Well program to make “better for you” grocery shopping easier.