Learn about food and how to make healthy food choices
To keep your blood glucose (GLOO-kos), or blood sugar, and your eight in a healthy range, focus on:
- When you eat
- What you eat
- How much you eat
When should I eat?
Spread your food out over the day. Eat breakfast, lunch, dinner and one or two snacks each day. Try to eat at the same time each day.
What should I eat?
You do not need special foods. Foods that are good for you are also good for your family and friends. Make your food choices healthy.
Carbohydrates are a source of energy in many foods. Choose:
- Fruits, vegetables, low-fat or fat-free milk and yogurt
- Whole grains like oatmeal, brown rice, and whole wheat bread, tortillas, and cereal
Protein is important for growth and your overall health. Choose:
- Beans, peas, lentils, low-fat cheese, and soy products
- Fish, chicken and turkey without skin, lean meat, and eggs
Eat small amounts of healthy fats.
- Use oil, such as canola or olive oil, or tub margarine instead of butter or stick margarine.
- Eat foods with healthy fats such as nuts, olives, avocado, and fatty fish like salmon and tuna.
Drink water instead of sugary drinks such as soda, sport drinks, and fruit juice.
Eat foods that have been baked, broiled, or grilled instead of fried.
For desserts, have a small serving at the end of a healthy meal… but not every day.