The Effect of Nutrition on Diabetes 

 

Nutrition is a big part of achieving your diabetes goals. Everything you eat has an effect on your body. 

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Foods high in… 

• Sugar 

• Salt 

• Cholesterol 

• Saturated fat 

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May result in… 

• Increased weight 

• High blood sugar 

• High blood pressure 

• Higher risk of heart disease

 

The key to eating with diabetes is to eat a variety of healthy foods from all food groups. Your doctor may have a specific meal plan in mind, but a good baseline is from www.MyPlate.gov below.

 

 

 

 

 

 

 

 

 

 

 

 

 

How to Read a Nutrition Label

 

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1. The numbers contained on the label are based on a single serving. The amount you are used to eating may be more or less than a single serving. 

2. Calories are a basic unit of energy contained in food. An average person requires 2,000 calories per day. 

3. Each nutrient is essential and important in its own way. 

4. Percent daily value shows how much of each nutrient is contained in a serving compared to the total amount you should have in one day. 

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Weight Management 

 

If you are currently overweight, healthy eating will help you drop back down to a healthy weight, and always remember that a healthy weight is more than just a number. Your weight has direct effects on: 

• Insulin sensitivity 

• Blood pressure 

• Cholesterol 

• Joint health 

• Immune system 

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What You Can Do

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Weight loss can be difficult, but there are certain, small things you can do to make it easier! 

• Weigh yourself daily and record the weight. 

• Record what you eat daily. Be honest and accurate. We suggest using a phone app to help log your meals such as “Noom” or “Lose It!” (Follow this link to get started https://www.loseit.com)

• Understand proper food portions. 

 

Portion Sizes 

 

Sticking to portion sizes makes weight management easier. You can use everyday objects or your hand to judge the size of your serving. 

• 3-4 oz of meat or poultry is the palm of your hand 

• 3 oz of fish is a checkbook 

• ½ cup of cooked rice or pasta is a rounded handful 

• 2 tablespoons of peanut butter is a ping-pong ball 

You can eat more or less of each of these servings, as long as you record it accurately and it fits in your meal plan. 

  

What you eat has a great impact on your diabetes. Make sure your diet includes a variety of foods and is high in fruits and vegetables. Read your food labels and adjust your portion sizes accordingly. As always, work with your doctor for the best results, and call your diabetes coordinator or your doctor if you have any questions.