Add whole

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  Eat more whole grains

Whatever whole grain you choose—whether it’s oatmeal, barley, quinoa, brown rice, or whole wheat—you’ll benefit in many ways.  Whole grains help stabilize blood glucose, reducing the risk of Type 2 diabetes. They may also help you control your weight, maintain a healthy digestive system, lessen your risk of heart disease, lower blood pressure, and protect against colon cancer. If you are sensitive to gluten, you may want to avoid whole wheat and instead choose another grain, such as quinoa.

Choose whole grains like barley
Choose whole grain breads instead of white breads
Choose brown rice instead of white rice

Easy Start:
Aim for ½ cup of whole grains several times a week

Quick-cooking bulgur is high in fiber, protein and minerals

Eat more cold-water fish

Include fatty fish like salmon, trout, halibut, tuna, sardines, and mackerel in your healthy diet. They provide valuable lean protein and vitamins, as well as essential omega-3 fatty acids. Omega-3 fatty acids have many health benefits. They help your heart beat regularly, lower your blood pressure and heart rate, and may cut your risk of diabetes and depression. They may also help keep your brain healthy and reduce harmful inflammation in the body.

Fatty fish provides essential omega-3 fatty acids which our bodies cannot produce
Salmon is simple, delicious and satisfying
Sardines are also a rich source of protein, vitamins and minerals

Easy Start:
Eat two 3-ounce servings of fatty fish every week


Fatty fish are so good for the heart and brain that The American Heart Association recommends two servings per week

Eat more cultured dairy products

Not only are cultured dairy products —such as yogurt, kefir, buttermilk and sour cream— an excellent source of protein.  They also contain B12 vitamins, along with minerals like calcium, potassium, and magnesium, all of which may help with blood sugar control. Because they are fermented, these foods also provide billions of “friendly bacteria” that can improve your digestive health and your ability to absorb nutrients, while supporting your immune system.

Sour cream is a delicious garnish for soups and a variety of dishes.
You’ll benefit most if you choose plain yogurt, without added sugar.
Be sure the package says “Live and Active Cultures,’’ so you will get those important “good’’ bacteria.

Easy Start:
Consume 2-3 servings of cultured dairy products every week

Kefir is another fermented food that provides excellent support for your digestive health.

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Introduction: 8 Foods That Love You

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Add more leafy greens, colored fruits and vegetables, and legumes.

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Include more nuts and seeds, more herbs and spices.

Add natural whole foods to your diet and avoid processed foods with added ingredients.

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