Health tips

Health Information Library
Be the online source your community trusts
Filled with HONcode-certified health articles, the Health Information Library is searchable by keyword and topic. Articles are regularly updated and use only nationally recognized sources. We add breaking news stories to the library each day and add feature stories weekly. You are free to choose and upload the stories that are most relevant to your particular audience.

The Health Information Library includes:

•A section for daily breaking news stories. These stories focus on the latest developments in health care.
•A breaking news RSS feed. Those who want immediate updates every time a breaking story is added to the Health Information Library can sign up for the RSS feed.
•Health topic centers. This feature groups stories by topic, such as women’s health, seniors’ health, men’s health, and children and parenting.
•Popular health tools and interactives.
Print-web integration
If you’re a Coffey publication client, we’ll automatically add your publication articles to your online health library. You can also add your own articles. Learn more about our publications
Eating right when you have diabetes

Getting started on a healthy eating plan is especially important after you've been diagnosed with diabetes.

Eating right when you have diabetes
There are no foods a person with diabetes absolutely can't eat, but maintaining a proper balance of healthy foods is important.


When diabetes enters your life, taking care of your body is more important than ever. To manage your blood glucose levels it's important to balance what you eat in relation to the medicines you take and how much you exercise.
Although the prospect of changing your eating habits may seem challenging, you might find that adjustments will be less difficult than you think. For example, you won't have to eat special foods or give up sweets entirely.

In fact, there are no foods that you can't eat, says Sue McLaughlin, RD, CDE, president, Health Care and Education, for the American Diabetes Association (ADA). However, people with diabetes do need to be aware of what they eat, how much they eat and how often, she says.

Nutrition basics

Since each person's food needs may be slightly different, it's best to work with your health care team to create an individualized meal plan.

As you plan your new eating strategy, keep these general principles in mind, McLaughlin says.

Know your carbs. Carbohydrates are the body's preferred source of fuel. But, because carbs can quickly and dramatically raise blood sugar levels, you'll want to watch your intake.

Carbohydrates are found in foods with natural sugars, such as fruits and juices, as well as in sugar-sweetened beverages, candy, ice cream and baked goods. Carbohydrates are also found in foods that we traditionally define as starches: rice, corn, pasta, breads and potatoes.

Keep in mind that foods labeled sugar-free, no sugar added, reduced-sugar and dietetic still contain carbohydrates. Check nutrition labels for the total carbohydrate content in all packaged foods.

Your health care team can help you plan how many carbohydrates you should eat each day.

Choose nutrient-dense foods. These foods are rich in vitamins, minerals and fiber, and low in fat and added sugars. For example, choose an orange over orange juice, whole-wheat bread over white, low-fat dairy products over high-fat items, and a baked potato over fries.

Limit saturated and trans fats. These fats are low in nutrients, high in calories, and can increase your risk for heart disease. To check the fat content of a food item, read the nutrition facts label. Choose fewer high fat foods and cook with less fat.

Watch calories. Too many calories can cause you to put on pounds, which can make diabetes more difficult to control. Read food labels for information about calories. You can get an idea of how many calories you need to maintain your weight using this calculator.

A plate to live with

A simple way to approach your new eating plan is to "create your plate." This visual tool makes meal planning a lot easier. It's not the only meal planning option, but it's a good place to start when you're newly diagnosed with diabetes. What's more, it will work for breakfast, lunch and dinner. Begin by dividing your plate into three sections using imaginary lines. Section one should be half of the plate on one side. Sections two and three should each get half of the space on the other side. Here's how to fill the sections:

Section 1: Fill half your plate with non-starchy vegetables such as spinach, salad greens, carrots, cabbage, green beans, broccoli, tomatoes, cucumbers, okra, mushrooms, peppers and turnips.

Section 2: This section should include starchy, higher carbohydrate foods, such as potatoes, peas, corn, lima beans, winter squash, pastas, crackers, rice and bread.

Section 3: This small section is for meat or meat substitutes, such as poultry, fish, lean beef, tofu, eggs and low-fat cheese.

On the side: You might add an 8-ounce glass of nonfat or low-fat milk, a 6-ounce container of light yogurt or a small roll, and a piece of fruit or 1/2 cup of fruit salad. If you occasionally want to substitute dessert for one of your sides, have a small portion. You might also decide to have one of your side items as a snack instead of at mealtime. Remember, you should reduce the carbohydrates on your plate by about the same amount you choose to eat on the side, McLaughlin advises.

Stay the course

It may take you a while to get used to a new way of thinking about food. But don't give up. Eating healthy makes a huge difference in one’s health and diabetes management, McLaughlin says.

Learn more

For more helpful information about diabetes and diet, order the free What Can I Eat? booklet by calling 800-DIABETES (800-342-2383). You can also learn more about diabetes in the Diabetes health topic center.


reviewed 3/6/2009