- Fill half of your plate with fruits and vegetables .
- Eat whole grains , lean protein , and fat-free or low-fat dairy products.
- Watch your portion size! Avoid overeating.
- Choose low-sodium foods.
- Opt for water instead of sugary drinks.
- Give yourself a larger amount of non-starchy vegetables. There are many kinds to choose from like spinach, carrots, broccoli, cucumbers, mushrooms, peppers…
- Add a small serving of starchy foods. Some examples include: whole grain bread, rice, cooked beans, peas, corn and potatoes.
- Add a small serving of meat or meat substitute (such as chicken, fish, shrimp, tofu).
- Drink a glass of fat-free milk with your meal.
When to Contact Your Doctor
- Are having difficulty losing weight
- Have any questions about your eating plan
- Feel that your eating plan is too difficult to follow
- Want to start an exercise program or make significant changes in your present program
Have any symptoms of hypoglycemia after exercising
- Extreme sweating
- Pale skin color
Create your plate. American Diabetes Association website. Available at: http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate. Accessed August 28, 2013.
Diabetes mellitus type 2. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated July 29, 2013. Accessed August 28, 2013.
What is MyPlate? United States Department of Agriculture Choose MyPlate website. Available at: http://www.choosemyplate.gov/about. Accessed August 28, 2013.
2/28/2008 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Davies MJ, Heller S, Skinner TC, et al. Effectiveness of the diabetes education and self management for ongoing and newly diagnosed (DESMOND) programme for people with newly diagnosed type 2 diabetes: cluster randomised controlled trial. BMJ. 2008;336(7642):491-495.
2/28/2008 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Christian JG, Bessesen DH, Byers TE, et al. Clinic-based support to help overweight patients with type 2 diabetes increase physical activity and lose weight. Arch Intern Med. 2008;168(2):141-146.
5/11/2009 DynaMed Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Loimaala A, Groundstroem K, Rinne M, et al. Effect of long-term endurance and strength training on metabolic control and arterial elasticity in patients with type 2 diabetes mellitus. Am J Cardiol. 2009;103(7):972-977.
8/19/2009 DynaMed Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Li TY, Brennan AM, Wedick NM, Mantzoros C, Rifai N, Hu FB. Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes. J Nutr. 2009;139(7):1333-1338.
- Reviewer: Kim A. Carmichael, MD
- Review Date: 09/2015 -
- Update Date: 09/17/2014 -