When you’re managing diabetes and prediabetes, your eating plan is a powerful tool.But figuring out what to eat can feel like a hassle, right? Well, it doesn't have to because there are easy things you can do to add flavor to your daily routine—including healthy twists on your favorite foods.

Eat More

• Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados.
• Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices.
• High-fiber cereals and breads made from whole grains.
• Fish and shellfish, organic chicken or turkey.
• High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt.

Eat Less

• Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts.
• White bread, sugary cereals, refined pastas or rice.
• Processed meat and red meat.
• Low-fat products that have replaced fat with added sugar, such as fat-free yogurt.

Myths and facts about diabetes and diet

Myth   :   You must avoid sugar at all costs.

Fact   :   You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan.

Myth   :   You’ll need special diabetic meals.

Fact   :   The principles of healthy eating are the same—whether or not you’re diabetic. Expensive diabetic foods generally offer no special benefit.