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Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.īecause carbohydrates break down into sugar, they have the greatest effect on your blood sugar level.Include "good" fats such as nuts or avocados in small amounts.Fill the last quarter with a carbohydrate, such as brown rice or a starchy vegetable, such as green peas.Fill a quarter of your plate with a lean protein, such as tuna, lean pork or chicken.Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes.These include:īut don't overdo it, as all fats are high in calories. 'Good' fatsįoods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These omega-3s may prevent heart disease.Īvoid fried fish and fish with high levels of mercury, such as cod. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. Foods high in fiber include:Įat heart-healthy fish at least twice a week. Fiber moderates how your body digests food and helps control blood sugar levels. Fiber-rich foodsĭietary fiber includes all parts of plant foods that your body can't digest or absorb. Low-fat dairy products, such as milk and cheese.Īvoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.In fact, this type of diet is the best eating plan for most everyone. Key elements are fruits, vegetables and whole grains. It's a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Slide show: Guide to a high-fiber diet - Related information Slide show: Guide to a high-fiber dietĪ diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.Slide show: Guide to beans and legumes - Related information Slide show: Guide to beans and legumes.Slide show: Tips for cooking fish - Related information Slide show: Tips for cooking fish.Slide show: Choose the right foods for weight control - Related information Slide show: Choose the right foods for weight control.Slide show: 10 great health foods - Related information Slide show: 10 great health foods.Slide show: The Mediterranean diet - Related information Slide show: The Mediterranean diet.Slide show: Healthy meals start with planning - Related information Slide show: Healthy meals start with planning.