Food Choices

Every plan needs the right food

What is the key ingredient to creating a meal plan you can live with? Choosing foods you enjoy eating, of course! Your TeamingUp Coaches agree: Use these helpful tips, tools, and recipes to help you choose healthy, delicious foods. The more you know about low-carb food choices, the sooner you’ll be able to personalize your meal planning with healthy versions of your favorites. Check out the info below and dig in!

Remember: The information presented here may not be appropriate for all people with diabetes. Work with your healthcare professional, Certified Diabetes Educator* (CDE), or dietitian to design a meal plan that's right for you, and includes the foods you love.

* "Certified Diabetes Educator" and "CDE" are certification marks owned and registered by the National Certification Board for Diabetes Educators (NCBDE). The NCBDE is not affiliated in any way with Sanofi US. The NCBDE does not sponsor or endorse any diabetes-related products or services.

Options for healthy choices

Keep these 4 guidelines in mind when choosing foods. You’ll want to do your best to eat as many of these nutrient-rich foods as you can and say so long to some of their less-healthy cousins.

Eat fresh whole foods Eat healthy fats
Eat carbs that are whole
grain or high fiber
Eat nonfat dairy
and lean protein
Game Plan Action Item:
Use our food swap chart

Sometimes making a simple switch can make a big difference. So when you want to reach for a food that is in the left column, consider swapping it for an option on the right. And remember, every healthy choice is a small victory.

Instead Of This Consider This
White bread Whole grain bread
Baked white or sweet potato without skin Baked white or sweet potato with skin
White rice Lentils
Soft spaghetti Al dente spaghetti
Corn chips Nuts
Raisins Grapes
Cornflakes Rolled oats

When to put the brakes on

  • Eat less red meat, processed foods (such as those from a box or jar), and whole milk dairy products
  • Eat fewer fried foods and fast-food meals
  • Avoid sugary drinks (soda, energy drinks), and foods with trans fats (baked goods and margarines)
  • Limit alcohol to no more than 1 drink per day (women) or 2 drinks per day (men)
Coach Manisha says:

Read any good labels lately?
The Nutrition Facts on a food label show how many carbs are in one serving of the food.

Here's how to read a food label:

  1. Find the Serving Size on the label and compare it with your portion
  2. Find the Total Carbohydrate for each serving on the label
  3. Multiply the Total Carbohydrates by the number of servings that you have. This is your total grams of carbs for that portion

New Nutrition Label as of July 26, 2018. See a side-by-side comparison of the new and old labels.

Watch as TeamingUp Champion Robert shows you how to use nutrition labels to make healthy choices.

Download Video Transcript »


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