EastValley
C O M M U N I T Y H E A L T H C E N T E R, I N C
You are more than your
DIABETES!
Diabetes does not define you. It’s just a small part of you. When it comes to
diabetes, your treatment starts with you.
Manage DIABETES
through nutrition and lifestyle
This guide gives you tips and suggestions to manage your diabetes. Making these
strategies part of your daily routine may be hard. However, eating the recommended
foods and getting plenty of exercise will make you feel better and also decrease your
risk of other diseases. Following these tips can help you lose weight, lower your
blood pressure, and increase your physical and mental energy.
Good luck and always remember:
Every day is a new day!
A
simple
guide
East Valley Community Health Center is committed
to helping you achieve your goals!
www.evchc.org • 626-919-4333
420 S. Glendora Ave, West Covina • 1555 S. Garey Ave, Pomona • 17840 Villa Corta St. La Puente
East Valley Community Health Center
Managing Diabetes
What to Limit/Avoid and What to Prefer
Carbohydrates to eat:
Diabetes and Food
• Beans (all kinds)
• Sweet potato
• Oatmeal (Only buy PLAIN, flavored versions contain
large quantities of sugar)
• Quinoa
• Brown rice
• Multi-grain bread
• Dark green leafy vegetables
(spinach, kale, etc.)
• Mushrooms, onions
• Eggplant, broccoli, cauliflower
• Fruits (limit them, no more than 2 a day)
Citrus fruit (oranges, lemons, limes)
Berries
Apples
More than 29 million people in
the United States have
diabetes. The extra weight that
we carry can prevent insulin
from working the way it should,
which is the major problem
behind diabetes. Controlling
insulin levels through diet is one
of the best ways to manage and
improve symptoms of diabetes.
Proteins to eat:
By making better meal choices,
you can improve diabetes
symptoms, keep more stable
and healthy blood sugar levels,
and use less medication.
Healthy Fats to Eat:
This guide is a very simple
resource to select foods to eat,
and to limit. Diabetics should
limit foods that prevent insulin
from working well. Along with
exercise, eating the right foods
will help control blood sugar
levels and help diabetics maintain better energy levels. This
guide is not to be used as a
replacement of your provider’s
specific recommendations.
• Fish (not breaded or fried!)
• Chicken
• Egg whites
• Beans
• Greek yogurt
• Avocado
• Nuts (almonds, peanuts, walnuts, brazil nuts, etc.)
• Seeds (sesame, chia, flax)
• Peanut/Almond butter
Oils to Use (in limited quantities):
• Coconut
• Olive oil (not for high-temperature cooking)
• Grapeseed oil
• Sesame oil
Limit/Avoid
Foods high in sugar
including (but not limited
to): sweets, candy,
chocolate, fat-free foods
Chips and crackers
Cereal (of all kinds) and
granola
White bread and white
flour
White rice
Fried and/or fatty foods
(fast food)
Flour and corn tortillas
Soda
Red meat
Dairy (milk, butter,
cheese)
Eggs
Enjoy the Occasional Treat
Prefer
Small amounts of dark
chocolate, fruit, low-fat
foods, or peanut/almond
butter
Fruits and vegetables
Oatmeal (old-fashioned
or steel-cut)
Whole-wheat, multi-grain
bread, whole wheat flour
Brown rice, quinoa,
smaller portions of white
rice
Home cooked meals
“High fiber” or “low-carb”
tortillas
Tea and water
Chicken, fish, soy
(no more than a fist-full)
Unsweetened almond or
coconut milk,
peanut/almond butter,
low-calorie cheeses
(swiss, feta, low-fat
mozzarella)
Egg whites
Recommended Supplements
Although medication, diet, and physical activity are
essential to help diabetics improve their symptoms,
certain supplements and spices may offer additional
benefit.
• Cinnamon (1 - 2 tsp. per day, added into meals; or
drink cinnamon tea)
• Probiotics (look for billions of bacteria per serving)
• Fish oil (look for oil high in Omega 3 EPA and DHA)
Having diabetes doesn’t mean you can never
have cake, chocolate, or pie ever again. Simply
save it for special occasions, and when you have
it, make sure to only have small portions.
General Tips
• Every meal should be a combination of healthy
protein, carbohydrate, and fat or at least
healthy carbohydrate and fat or carbohydrate
and protein. Eating carbohydrates by
themselves (example: eating a piece of bread),
promotes high blood sugar levels. Eat lean
protein and healthy fat in every meal to
stabilize blood sugar levels.
• Eat more vegetables. You can eat as many
non-starchy vegetables (i.e. spinach, kale,
carrots, nopales) as you want because they
have very few calories/carbs.
• Drink lots of water. (8-10 cups a day if possible)
• Movement is exercise. Walking, swimming,
biking, dancing, zumba, and even yoga are all
good ways to exercise.
• Check your sugar, often!