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what can i eat?

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What can I eat? 
One of the biggest questions. 

  • Think Fresh (make it yourself, it is better for you)
  • Choose lots of green veggies (Kale, spinach, romaine lettuce, green beans) (carrots are OK, too)
  • Whole grains (oatmeal, brown rice, quinoa, whole grain bread, whole wheat or brown rice pasta)
  • Lean protein (beef, chicken, fish, pork)
  • Whole fruit (apples, blueberries, all berries, oranges, pears)
  • Low fat dairy (1% or skim milk, low fat yogurt, low fat cheese)
  • Healthy fats (olive oil, avocado, nuts)

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How to Eat well with Diabetes 
Plate Method
  • This method of eating is called the "plate method". 
  • Make your meal by splitting your plate into simple portions.
  • The starchy food portion should be about the size of your fist. 
    (Men have a bigger fist than ladies and this works just right)

  • An optional 1 cup portion of milk, yogurt or fruit completes the meal.

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