Use herbs, spices and fresh citrus juice and zest to add flavor and lower sodium.For other starchy foods, enjoy small servings of roasted or baked potatoes/sweet potatoes or peas. Use the Whole Grain and/or Carb Smart shelf tag guide () in stores to choose well. Brown rice, quinoa, barley, oats, cereals, pasta, ancient grains – there are many ways to enjoy whole grains. Make ¼ of the plate whole grains or starchy vegetables.Double servings on favorites (except juice, please limit to 4 OZ per day) makes it easy to eat more! Use fresh, frozen, canned or 100% juice items. Make half the plate fruits and vegetables.The smaller plate size leads to smaller portion sizes – you enjoy the same foods, but in more healthful portions due to default space management on a smaller plate. ![]() the standard 11-inch dinner plate for most meals. Portion positive – use an 8- or 9-inch plate (sometimes called a salad plate) v.s.Your healthcare team can review with you and support your smart choices. Bring those receipts and lists to your appointments. Save grocery receipts, write down what you like and what you eat for meals and snacks.Trade regular breads (90-110 calories/slice) for light bread, (45 calories/slice), explore whole grain sandwich thins, or high fiber English muffins for breakfast and lunch options. Eat small servings of carbohydrate (carb)-rich foods like bread, pasta, and potatoes as part of balanced meals.Enjoy more vegetables that are not starchy – salads, raw and cooked spinach, broccoli, asparagus, tomatoes – double up, or use half of your plate as your guide.Trade regular sweetened drinks like soda, iced teas or specialty coffees for sugar-free or low sugar versions.Don’t skip meals or make big changes to food habits – eat breakfast, lunch and dinner, and perhaps a small snack if needed. ![]() Follow up on appointments with a registered dietitian-nutritionist or diabetes educator to get personalized nutrition care, ideas and short cuts. ![]() Learning more about food and diabetes will lower your stress and help you enjoy good food and good health.
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