## Start Building Healthy Eating Habits

Eating a healthy diet is an important part of managing your diabetes. A registered dietitian can help you create a plan tailored to your needs and preferences.

 

 

 

   Building a Healthy Plate  

  Food Labels  

  Recipes & Classes  

  Snacks  

  Additional Nutrition Resources  

 

 

 

       ![](https://assets.bmc.org/transform/0fea2dea-dd35-46c5-a85f-c03928b805ad/bigst-Two-Overweight-Women-On-Diet-E-68405485?io=transform:fill,width:550,gravity:center&format=webp)  

 

## Quick Changes for a Healthier Diet

- **Limit sugar-sweetened beverages:** choose calorie-free, unsweetened options.
- **Include at least one vegetable** at lunch and at dinner, every day.
- **Eat smaller servings** of your usual foods.
- **Share meals** at restaurants or save half for later.
- Choose cooking methods like **roasting, broiling, or steaming** instead of frying.
- **Choose lean protein sources** with less saturated fat, like chicken, fish, or low-fat dairy.
- **Limit processed meats.**

 

 



 

  > If you are feeling unsure of what in your diet is causing blood sugar spikes, try to write down what and how much you eat and drink for a few days. Journaling food, drink, and blood sugar can help you see patterns and motivate change.

 - Mara Garwood, Registered Dietician (RD) and Certified Diabetes Care and Education Specialist (CDCES)  

 

      ![](https://assets.bmc.org/transform/ee6a60b8-e423-48d3-b6bc-65e068ca86e9/Garwood-Mara-RD-Endo-Nutrition?io=transform:fill,aspectratio:16x9gravity:top&format=webp)  

 

 

 

 

 

## Healthy Building Blocks

Focus on fiber and lean protein, keep your plate colorful, and drink water.



 

 ### Lean Meats and Plant-Based Proteins

**Serving size:** About the size of your palm (3–4 oz)

**Choose more often:** Lean or skinless cuts, like chicken, turkey, fish, seafood, beef, pork, lamb, goat, buffalo, eggs, tofu, tempeh

**Keywords to shop for:** Chop, loin, broil, top round, sirloin, chopped or ground meat at least 93% lean

**Choose less often:** High-fat, processed, fried meats, like marbled steaks, spareribs, bacon, sausage, corned beef, kielbasa, hot dogs, deli meats, organ meats, canned meat/fish packed in oil

 

  ### Low-Fat and Fat-Free Dairy

**Serving size:** 8oz liquid, 6oz yogurt, 1oz (one stick/slice) cheese

**Choose more often:** Lower-fat, lower-sugar milk and milk alternatives, cheese, and yogurt, like 1% skim milk, unsweetened milk alternatives, Greek yogurt, Icelandic yogurt (skyr), cottage cheese, ricotta cheese, or light/reduced fat cheese

**Keywords to shop for:** 0%, 1%, fat-free, skim, part-skim

**Choose less often:** Flavored milks; regular and full-fat cheeses, like cream cheese, sugary yogurts, cream, whipped cream, ice cream

 

  ### Non-Starchy Vegetables

**Serving size:** One cup raw, ½ cup cooked

**Choose more often:** Plain fresh, frozen, low-sodium, canned, non-starchy varieties

Try artichoke, arugula, asparagus, bean sprouts, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chayote, cucumber, eggplant, collard greens, green beans, jicama, kale, kohlrabi, leaks, lettuce, mushrooms, okra, onions, pea pods, peppers, radishes, romaine, rutabaga, scallions, spinach, Swiss chard, spaghetti squash, summer squash, tomatoes, turnips, zucchini

 

  ### Complex Carbohydrates, Starches, and Fruits

**Serving size:** One slice of bread, ½ cup cooked grain/starchy vegetables, 1 baseball-sized fruit, one cup chopped fruit, ½ banana, two tablespoons dried fruit

**Choose more often:** Fiber-rich, whole grains; whole (unprocessed) starchy fruits and vegetables, like brown rice, wild rice, whole wheat bread, whole wheat pasta, barley, buckwheat, farro, quinoa, rye, oatmeal, cream of whole wheat, whole grain crackers, corn, peas, potatoes, sweet potatoes, winter squash, cassava, plantain, yam, yucca, beans, chickpeas, lentils, fresh/frozen fruits

**Choose less often:** Refined, processed grains, like white rice, white bread, regular pasta, bagels, muffins, sugary cereals, cakes, cookies, pies, donuts, croissants, pastries, and chips; fried starchy vegetables, dried fruit, fruits packed in juice/syrup and fruit juice (even “100% natural”)

 

  ### Heart-Healthy Fats

**Serving size:** Two tablespoons nut butter, two tablespoons salad dressing, ¼ cup nuts, ¼ avocado

**Choose more often:** Monounsaturated, polyunsaturated, omega-3 fats, like nuts, seeds, olives, plant oils, nut butter, avocados, olive oil, cooking spray

**Choose less often:** Saturated and partially hydrogenated (trans) fats, like butter, margarine, shortening, creamy salad dressings and sauces, mayonnaise; foods fried in fat or oil

 

  

 

 

## The “Plate Method”

The “diabetes plate” balances out foods that raise blood sugars. This helps you continue eating foods you enjoy while keeping your blood sugar in check. The goal is to fill half of your plate with fiber-rich vegetables, ¼ with a lean protein, and ¼ with carbohydrates.

At BMC, we encourage using this method as a way to eat more healthy foods and fewer unhealthy foods without sacrificing tradition and taste. The result is flavorful meals that are healthy, energy boosting, and satisfying.

#### Why Is the Plate Method Important?

The plate method helps patients portion out starchy, carbohydrate-containing foods that have the most impact on blood glucose levels. It also helps us to remember to eat a variety of food groups, like fruits, non-starchy vegetables, whole grains, proteins, dairy, and healthy fats.

#### What Do Carbohydrates Have to Do with Blood Glucose?

Carbohydrates (like bread, grains, starchy vegetables, fruit and fruit juices, milk, sweetened yogurt, sweets/desserts) are digested into glucose, which causes blood sugar to increase. It’s important to keep blood glucose in a healthy range in order to stay healthy and feel energized. “Carb counting” can be helpful in managing blood glucose levels. It is not a diet, but rather a flexible meal planning tool. It’s important to make healthy carb choices that contain fiber, and choose foods like beans, whole grains, and whole fruits.

*Our video on the Plate Method is currently available in English and Spanish.*

#### Managing Your Diabetes: The Plate Method (English)



#### Managing Your Diabetes: The Plate Method (Spanish/Español)



 

 



 

## Additional Reading

Looking to learn more? Check out these resources.

 

       ![](https://assets.bmc.org/transform/7246c562-0c7d-4633-8a0c-08a4389f6a98/shutterstock_304751963?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  [Best Protein Choices for Diabetes](https://diabetes.org/food-nutrition/reading-food-labels/protein) 

 Peas, beans, chicken, or fish? Discover the best high-protein foods to add to your diet. 

 

 

       ![](https://assets.bmc.org/transform/539f02c3-7fbd-474c-8fdb-1ba546ffe344/Field-of-Wheat-Stock-Photo?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  [Get to Know Grains: Why You Need Them](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber) 

 Whole grains lower your risk for heart disease and stroke, support healthy digestion, and reduce the risk of diabetes. 

 

 

 

 

 

[Back to top ↑](#main-content)



 

 

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## Read Before You Eat

Reading food labels can help you make choices that support your blood sugar goals. Here’s what to look for:

#### Serving Size

Check the serving size and compare it to how much you actually plan to eat. If you eat more or less than the listed amount, adjust the nutrition information accordingly.

#### Total Carbohydrate

**This number has the biggest impact on your blood sugar.** It includes fiber, sugars, and starches. Focus on the total carbohydrate amount rather than just the sugars.

#### Dietary Fiber

Fiber has no calories and can help stabilize blood sugar. You may subtract the fiber grams from total carbohydrates to calculate net carbs. Look for foods with at least three grams of fiber per serving.

#### Fat

Keep an eye on fat content to support weight and heart health. Trans fats are particularly unhealthy. Try to shoot for:

- **Low fat overall:** 3g or less of fat (all types) per serving
- **Saturated fat:** Less than 1g per serving
- **Trans fat:** 0g per serving

 

 



 

 Video## How to Read Nutrition Labels

They say “you are what you eat,” so what are you made of? Making healthy food choices helps keep your body fit and strong, so learning how to read nutrition labels is the first step to making sure your body gets the proper nourishment.

The nutrition label is typically located on the back or side of most food products. However, some foods, like fresh fruits, vegetables, animal proteins, and alcohol are not required to have nutrition labels.


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#### How to Read Nutrition Labels (English)



#### How to Read Nutrition Labels (Spanish/Español)



#### How to Read Nutrition Labels (Haitian Creole/Kreyòl Ayisyen)



#### How to Read Nutrition Labels (Cape Verdean Creole/Kriolu)



 

 



 

 Video## Carbohydrate Counting

Understanding Carbohydrate Portions

Carbohydrate (carb) counting is a meal planning strategy that helps you manage your blood sugar by eating a set amount of carbs at each meal or snack. A dietitian or diabetes educator can help you tailor your carb intake to fit your lifestyle, food preferences, and medication needs.

This video covers the basics, including how to read nutrition labels, estimate portions, and match carbs to insulin doses. Whether you’re managing diabetes or simply want to understand carbs better, these tips will help you feel more confident at mealtime.

#### How to Count Carbohydrates (English)



#### How to Count Carbohydrates (Spanish/Español)



#### How to Count Carbohydrates (Haitian Creole/Kreyòl Ayisyen)



#### How to Count Carbohydrates (Portuguese/Português)



 

 



 

[Back to top ↑](#main-content)



 

 

       ![](https://assets.bmc.org/transform/bbc62ebe-3ab5-470e-9d2c-289f34fd1d7e/IMG_9309-Edit?io=transform:fill,width:350,gravity:center&format=webp)  

 

## The Teaching Kitchen

Offering in-person or virtual classes, [The Teaching Kitchen](https://healthcity.bmc.org/how-bmc-uses-food-to-empower-patients-with-diabetes/ "How BMC Uses Food to Empower Patients with Diabetes (April 4, 2025) | HealthCity: Health Equity News from Boston Medical Center (healthcity.bmc.org)") hosts an average of 25 medically tailored cooking classes every month. At BMC, we understand that [food is medicine](/nourishing-our-community "Nourishing Our Community | Boston Medical Center"), and our mission is to support the prevention and management of chronic conditions like diabetes.

With guidance from our certified diabetes educators, you’ll enjoy an engaging and interactive experience designed to help you build the skills needed to balance your diet, exercise, and medications effectively.

 

 [Sign Up for a Diabetes Education Course](/nourishing-our-community/teaching-kitchen/program-information/diabetes-essentials) [Register for a Teaching Kitchen Class](/nourishing-our-community/teaching-kitchen/calendar) 

 



 

## Diabetes-Friendly Recipes

 

       ![](https://assets.bmc.org/transform/680f09ee-1602-4525-80d4-85229bcf699a/Chicken-Fajita-Sheet-Pan-Dinner?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  [Chicken Fajita Sheet Pan Dinner](/recipes/chicken-fajita-sheet-pan-dinner) 

 A Tex-Mex classic with a twist, this meal can be enjoyed with guacamole, over rice, in a burrito, or all the above. 

 

 

       ![](https://assets.bmc.org/transform/b1e68e0b-6e69-4efd-91b1-41e07f4e7324/Rice-and-Beans-Plate-Wikimedia-Commons?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  [Rice and Beans](/recipes/rice-and-beans) 

 Perfectly paired with proteins and vegetables, this stovetop dish is packed with traditional Haitian flavors. 

 

 

       ![](https://assets.bmc.org/transform/5f0eebc3-7247-449a-adab-cfdb7864a4c7/Quinoa-Chickpea-Salad-Teaching-Kitchen-Recipes?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  [Quinoa Chickpea Salad](/recipes/quinoa-chickpea-salad) 

 Quinoa is both a whole grain and a “complete protein.” Enjoy it in a salad with chickpeas (garbanzo beans) and feta for a quick and yummy dinner! 

 

 

       ![](https://assets.bmc.org/transform/ebf2f0ea-e433-4767-8cf0-1120a200a760/Roasted-Potatoes-Wikimedia-Commons?io=transform:fill,width:417,aspectratio:21x9,gravity:center&format=webp) ###  [Roasted Potatoes](/recipes/roasted-potatoes) 

 Crispy and packed with herbs, this dish brings out the best of any type of potato. 

 

 

       ![](https://assets.bmc.org/transform/ff3d6c98-c73a-4158-b59b-d9591b304dac/Super-Simple-Sauteed-Greens-Teaching-Kitchen-Recipe?io=transform:fill,width:624,aspectratio:21x9,gravity:center&format=webp) ###  [Super Simple Sautéed Greens](/recipes/super-simple-sauteed-greens) 

 An excellent side for fish, meat, or beans, these greens are full of garlic, lemon juice, and a pinch of red pepper for spice. 

 

 

       ![](https://assets.bmc.org/transform/4fa9a6ab-7f62-499e-b33a-7477ac1453fe/Mixed-Berry-Smoothie-Teaching-Kitchen-Recipe?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  [Mixed Berry Smoothie](/recipes/mixed-berry-smoothie) 

 Refreshing, cool, and slightly sweet, this smoothie is an excellent afternoon or morning snack. 

 

 

 

 

 

      ![](https://assets.bmc.org/transform/9632c1d8-ef0a-45d7-a4f6-7917df15460c/IMG_1666-jpg?io=transform:fill,width:550,gravity:center&format=webp)  

 

## Where Health Meets Harvest

At BMC we believe access to healthy food is essential to good health. Through our [Nourishing Our Community](/nourishing-our-community "Nourishing Our Community | Boston Medical Center") programs, we unite services, partnerships, and research to reduce food insecurity and advance health equity across Boston — setting a national example for hospitals.

Our [Rooftop Farm](/nourishing-our-community/rooftop-farm "Rooftop Farm | Boston Medical Center") is a vibrant part of this work, growing over 5,000 pounds of fresh produce valued at more than $18,000 annually. This food is used in patient meals and distributed through our food programs and onsite [farmers market](/nourishing-our-community/rooftop-farm/farmers-market "Rooftop Farm: Farmers Market | Boston Medical Center").

The farm also welcomes more than 1,000 visitors each year, offering unique opportunities to engage with sustainable, community-focused care.

 

 [Discover Our Rooftop Farm](/nourishing-our-community/rooftop-farm) [Register for Farm Events and Classes](/nourishing-our-community/rooftop-farm/classes-and-events) 

 



 

[Back to top ↑](#main-content)



 

 

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## Energy to Fuel Your Day

Snacking can help keep your energy up and prevent you from feeling tired or shaky, especially when there’s a long gap between meals.

However, not everyone needs to snack. **If your blood sugar stays within your target range between meals, and you’re not hungry, you may not need one.**

You may benefit from a snack if:

- You take insulin, or a diabetes medication that can cause low blood sugar
- You’re more physically active than usual and need extra fuel
- You tend to overeat at meals—planned snacks can help manage appetite

**Some people may also need additional insulin for snacks.** Talk to your diabetes care team for personalized guidance.

 

 



 

## Creating a Well-Balanced Snack

A snack that combines a carbohydrates (fruits, vegetables, or grains) with protein is an excellent choice for maintaining stable blood glucose levels. Here are examples of foods that you can pair together for a balanced snack:



 

 ### Carbohydrates (15 g): Fruit, Vegetables, or Whole Grains

Each serving contains approximately 15 grams (g) of carbohydrates.

#### Fruit

- One small–medium whole apple, orange, peach, pear, or other fresh fruit
- One small banana
- ½ grapefruit
- 1 cup of chopped melon
- ¾ cup pineapple chunks
- 15 grapes
- 12 cherries
- 1 ¼ cup strawberries
- ¾ cup blackberries or blueberries
- ½ cup applesauce (unsweetened)
- ¼ cup dried fruit

#### Vegetables

- Five medium stalks of celery
- Three cups raw cauliflower
- 1 ½ cups raw bell pepper or broccoli
- One cup baby carrots

#### Grains

- Three cups air-popped or low-fat microwave popcorn
- 18 small whole-grain pretzel twists
- Two whole-grain pretzel rods
- Two whole-grain white cheddar rice cakes
- Three squares of whole-grain graham crackers
- Five to six whole-grain saltine crackers
- Five melba toasts
- ½ whole-wheat English muffin
- ½ mini (6-inch) whole-wheat pita bread
- ½ oz or approximately 5 baked tortilla chips + ¼ cup salsa

 

  ### Protein (7 g): Nuts, Seeds, Meat, Eggs, or Low-Fat Dairy

Each serving contains approximately seven grams (g) of lean protein.

#### Plant-Based

- One tablespoon unsweetened peanut butter
- ¼ cup nuts (walnuts or almonds)
- ¼ cup seeds (sunflower, pumpkin)
- 4oz (½ cup) tofu

#### Meat, Poultry, Fish, and Eggs

- 1oz turkey or chicken breast
- 1oz low-fat luncheon meat
- 1oz Canadian bacon
- ¼ cup tuna (packed in water)
- One hard-boiled egg

#### Low-Fat Dairy

- One part-skim mozzarella cheese stick
- One cup (8 oz) skim or 1% milk
- Two tablespoons grated cheese
- ¼ cup low-fat cottage or ricotta cheese

 

  

 

 

[Back to top ↑](#main-content)



 

 

       ![](https://assets.bmc.org/transform/883f1721-c129-4d19-a779-6744c7a75479/DSALAFIA_A82X2647?io=transform:fill,width:550,gravity:center&format=webp)  

 

## No Patient Should Go Hungry

Boston Medical Center is dedicated to ensuring that every patient has access to nutritious food and the resources needed to make lasting, positive changes in their daily eating habits.

BMC’s efforts to combat food insecurity and promote nutrition for all include a food pantry that provides free groceries to patients and families, a teaching kitchen where patients and community members can watch live cooking demos and take-home recipes for healthy meals, and a rooftop farm that supplies the hospital with healthy fruits and vegetables.

 

 [Refer a Patient](/nourishing-our-community/preventive-food-pantry#collapse-1) 

 



 

## Additional Programs and Services

 

       ![](https://assets.bmc.org/transform/95011d01-3d23-4295-8530-c54998e006cb/_15A2964-jpg?io=transform:fill,width:768,aspectratio:21x9,gravity:top&format=webp) ###  Nutrition and Weight Management 

 BMC’s Nutrition and Weight Management Program is an integral part of the Center for Endocrinology, Diabetes, Nutrition and Weight Management. 

 [Learn More](/departments/nutrition-and-weight-management) 

 

 

       ![](https://assets.bmc.org/transform/25c95430-2136-4e59-a7bb-fa5980db26a9/IMG_5820?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  Nutrition and Fitness for Children 

 The Nutrition and Fitness for Life Program, in the Department of Pediatrics, is an innovative clinical and community-centered obesity prevention and treatment program. 

 [Learn More](/departments/pediatrics-nutrition-and-fitness-life) 

 

 

       ![](https://assets.bmc.org/transform/181d1fd5-d50c-4b25-b30a-7bb3391bc589/IMG_1641-jpg?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  Regional Food Assistance: GBFB 

 The Greater Boston Food Bank (GBFB) works passionately to end hunger across Eastern Massachusetts by providing the healthy food and resources we all need to thrive. 

 [Learn More](https://www.gbfb.org/) 

 

 

       ![](https://assets.bmc.org/transform/96fedd3e-ff55-461d-9c55-b5f88e584d48/1365602173?io=transform:fill,width:768,aspectratio:21x9,gravity:center&format=webp) ###  Women, Infants, and Children (WIC) 

 The WIC nutrition program provides health education, healthy food, breastfeeding support, and other services free of charge to qualifying Massachusetts families. 

 [Learn More](/services/wic-women-infants-and-children-nutrition-program) 

 

 

 

 

 

[Back to top ↑](#main-content)



 

 

 

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## Healthy Hints

- **Eat regular meals every three to four hours.** Skipping meals can lead to overeating and craving sugary food.
- **Eat a variety of foods and colors** to consume different vitamins and nutrients.
- **Stay hydrated.** Drink water and other low-sugar beverages throughout the day.
- **Pay attention to your hunger cues.** Eat slowly and allow your stomach enough time to signal your brain that you are full (about 20 minutes).

 

 



 

 ## Explore the Resource Center

Learn how to manage your diabetes with our guides, tips, and videos.

 

- [← Back to Diabetes Resource Center](/diabetes-resource-center)
- [Mindful Exercise](/diabetes-resource-center/mindful-exercise)
- [Blood Sugar Monitoring](/diabetes-resource-center/blood-sugar-monitoring)
- [Medicine for Diabetes](/diabetes-resource-center/medicine-for-diabetes)
- [Managing Complications](/diabetes-resource-center/managing-complications)
- [Mental Health Care](/diabetes-resource-center/mental-health-care)
 
 

 

 *Diabetes information found on these pages should not replace education or instruction from your healthcare provider or certified diabetes educator. We encourage all patients to personalize their diabetes management in collaboration with their healthcare team.*