Special Diets

What is a diabetic diet?

A diabetic diet is a way of eating that helps people with diabetes manage their blood sugar levels.

Why is it important?

When you have diabetes, eating too many calories and carbohydrates makes your blood sugar go up. If you don’t control your blood sugar it can cause serious problems. One problem is high blood sugar, called hyperglycemia. If your blood sugar stays high for a long time, it can damage your nerves, kidneys and heart.

The best way to keep your blood sugar safe is by making healthy food choices, keeping track of what you eat, and checking your blood sugar levels.

Benefits of a diabetic diet

• Helps control your blood sugar (blood glucose)
• Helps manage your weight
• Helps control heart disease risk factors such as high blood pressure and high cholesterol

How to follow a diabetic diet

Balance your plate: It’s important to eat a mix of different foods, like vegetables, fruits, whole grains, proteins and healthy fats (like nuts, olive oil, and avocados).

• Fill half of your plate with non-starchy vegetables (broccoli, carrots, green beans)
• Fill one-quarter with lean protein (fish, chicken, beans, eggs or tofu)
• Fill one-quarter with carbohydrate foods (brown rice, whole wheat bread, or starchy vegetables like potatoes)

Count carbs: Carbohydrates (carbs) are found in foods like bread, rice, pasta, and sweets. People with diabetes need to keep track of how many carbs they eat because carbs affect blood sugar levels.

Read food nutrition facts labels: Check food labels on packaged foods to see how much sugar and carbs they have.

Eat regular meals: Eating at regular times each day helps keep blood sugar levels steady. Skipping meals can make blood sugar levels go too high or too low.

Make healthy choices: Choose foods that are low in sugar and fat, and high in fiber. Fiber helps keep blood sugar levels in check and can be found in veggies, fruits and whole grains.

Avoid unhealthy fats: Protect your heart by avoiding saturated fats like butter, cream, bacon and sausage. Avoid trans fats which are foods with “partially hydrogenated oil” as an ingredient.

Watch your portions: Eating too much at once can make blood sugar levels go too high. Use smaller plates and watch your portion sizes.

Limit sugary drinks: Drinks like soda and juice can make blood sugar levels spike. It’s better to drink water, carbonated or seltzer waters, unsweetened tea and coffee. Artificially sweetened or diet drinks are okay if they have zero calories – be sure to read the labels.

How to count carbs

• First, find out which foods you eat have carbs.
• Read Food Nutrition Labels to see how many carbs are in the foods you eat.
• For diabetic meal planning, 1 serving of a food with carbohydrate is about 15 grams.
• Use measuring cups, spoons or a food scale when you start counting to learn about the portion sizes you usually eat.
• Check your blood sugar after meals to know if you need to change when, what, or how much you eat.

Other helpful tips

• Try to eat every 3-4 hours.
• Avoid skipping meals, this can make your blood sugar rise.
• Aim for 3-4 carb servings per meal (45-60 grams); 1-2 carb servings per snack (15-30 grams).
• Avoid meals/snacks that are made up of only carb sources.
• Fasting blood sugar range (2 hours no eating): 70-120 mg/dL.
• Blood sugars 1-2 hours following a meal should be less than 180 mg/dL.
• Count 1 cup raw vegetables or ½ cup cooked non-starchy vegetables as zero (0) carbohydrate servings or “free” foods.
• Foods that have less than 20 calories in each serving can also be counted as zero carbohydrate servings or “free” foods.

Key take away

Following a diabetic diet means eating healthy foods, counting carbs, managing your weight, and keeping track of your meals to control your blood sugar. This helps you stay healthy and avoid serious problems. It also helps control heart disease risk factors like high blood pressure and high cholesterol.

What is a heart-healthy diet?

A heart-healthy diet reduces the risk of heart disease by emphasizing a wide variety of healthy plant-based foods like vegetables, fruits, grains, beans, nuts and seeds, while limiting unhealthy foods high in saturated (bad) fat, salt and sugar.

Benefits of a heart-healthy diet

• Helps lower bad cholesterol
• Controls high blood pressure
• Reduces the risk of heart disease

 How to follow a heart-healthy diet

• Eat more fruits and vegetables: Eat a variety of colorful fruits and vegetables.
• Choose whole grains: Whole grains have fiber and nutrients that keep your heart healthy and control your blood pressure. Try new ones like farro, quinoa, and barley.
• Healthy fats: Choose fats that are good for you, like those in nuts, seeds, and fish. Try to avoid unhealthy, saturated fats and trans fats found in fried foods and junk food.
• Choose low-fat protein: Get most of your protein from seafood, beans, peas, soybeans, lentils, nuts and seeds and nut/seed butters. Small amounts of lean meat, poultry, low-fat or fat free dairy products and eggs can be eaten on occasion.
• Limit salt: Too much salt can be bad for your heart. Avoid processed foods and junk foods that have a lot of salt. Eat less than 2,300 mg of salt per day – that’s 1 teaspoon.
• Cut down on sugar: Eating too much sugar, especially from sweets and sugary drinks, isn’t good for your heart. Women should eat less than 25 g of added sugar per day. Men should eat less than 37.5 g per day.
• Control portion sizes: Use a small plate or bowl to help control your portions. Keep track of the number of servings you eat.
• Stay at a healthy weight: Eating the right foods can help you reach and keep a healthy weight, which is good for your heart.
• Stay active: Plan to get about 30 minutes of exercise each day.
• Moderate alcohol: If you drink alcohol, do it in moderation. That means no more than one drink a day for women and two for men.

Tips for choosing heart-healthy fats

Choose lean protein and low-fat dairy options

Saturated fat is mostly found in animal-based protein like beef, poultry and dairy products. It can be bad for your health because it raises bad cholesterol (LDL) levels. Eating less saturated fat can lower this bad cholesterol. Try to eat only 5-6% of your daily calories from saturated fat.

There are many foods with little or no saturated fat. Swapping these for foods high in saturated fat can help improve your cholesterol. You can also try eating more plant-based or vegetarian meals.

Avoid trans fats

Trans fats are mostly found in processed foods with hydrogenated fat. Just like saturated fat, trans fats raise your bad cholesterol (LDL) levels. You can find trans fats in stick margarine, shortening, sweets, baked goods, fried foods, and packaged foods with hydrogenated oils.

Avoid foods with ‘partially hydrogenated oil’ on the ingredient list, like cookies, pastries, baked goods, biscuits, crackers, microwave popcorn, and frozen dinners.

Choose foods with heart-healthy fats

Polyunsaturated and monounsaturated fats are good fats that can help lower your cholesterol when you eat them instead of saturated fats.

Here’s some examples:

• Fatty fish: salmon, mackerel, herring, sardines, trout
• Nuts and seeds: walnuts, flaxseeds, chia seeds, almonds, cashews, peanuts, and pecans
• Oils: corn oil, soybean oil, olive oil, peanut oil, safflower oil, flaxseed oil and sesame oil
• Avocados: fresh avocados and avocado oil

Limit your cholesterol

Cholesterol is a substance that moves through your blood with the help of lipoproteins, which carry fat. Your body needs some cholesterol to work properly, but too much can harm your arteries and cause heart attacks or strokes. You should eat less than 200 milligrams of cholesterol each day.

Foods with cholesterol include egg yolks and organ meats like liver and gizzards. Try to eat only two to four egg yolks a week and avoid organ meats to keep your cholesterol levels healthy.

Tips for choosing heart-healthy carbohydrates

Eat foods rich in soluble fiber

Soluble fiber is found only in plants, and it helps lower bad cholesterol.

Good sources of soluble fiber are asparagus, brussels sprouts, sweet potatoes, turnips, apricots, mangoes, oranges, beans, barley, oats, and oat bran.

Try to eat 5 to 10 grams of soluble fiber and 25-30 grams of total fiber each day. When you eat more fiber, make sure to drink more water so you don’t get constipated.

If you have trouble getting enough fiber, ask a dietitian about fiber supplements like psyllium husks or methylcellulose to help lower bad cholesterol.

Limit refined carbohydrates

Refined carbohydrates, which have a lot of simple sugars, can increase triglyceride levels. High triglyceride levels are linked to heart disease.

Examples of refined carbohydrate foods are table sugar, sweets, and drinks with added sugar.

Tips for reducing sodium (salt)

Too much salt can be harmful for people with high blood pressure. Here’s some ways to cut back:

• Eat more fresh foods and avoid processed foods which typically have more sodium.
• Fresh fruits and vegetables are low in sodium. Frozen fruits and vegetables without added juices or sauces are also good choices.
• Fresh meats have less sodium than processed meats like bacon, sausage, and hotdogs.
• Use less salt at the table and when cooking.
• Leave the salt out of recipes for pasta, casseroles, and soups.
• Look for food packages that say “salt-free”, sodium-free”, “very low sodium,” and “low sodium.” These have 140 milligrams or less of sodium per serving.
• Be careful with products labeled “unsalted,” “no salt added,” “reduced sodium,” or “lower sodium.” They might still have a lot of sodium. Always check the food label.
• Use herbs and spices to flavor your food such as basil, rosemary, thyme and paprika.
• Try lemon juice, lime juice, fruit juice or vinegar to add flavor.
• Buy a sodium-free seasoning blend or make your own at home.

Tips for eating in restaurants

• Check the menu: Many restaurants provide nutritional information on their menus and online. This allows you to plan your meal and choose healthier options.
• Look for key words: Choose dishes labeled as “grilled,” “baked,” “steamed,” “poached,” or “roasted” instead of “fried,” “creamed,” “sautéed,” or “crispy.”
• Ask for modifications: Don’t hesitate to ask your server about how dishes are prepared and request modifications. For example, you can ask for dressings and sauces on the side, or request that your meal be cooked with healthier oils like olive or canola oil.
• Control portions: Restaurant portions can be large. Consider sharing a dish with someone or asking for a to-go box at the beginning of the meal to set aside half for later.
• Choose healthy sides: Substitute fries or other high-calorie sides with healthier options like a side salad, steamed vegetables, or a baked potato.
• Limit sodium: Ask for your meal to be prepared without added salt, and avoid high-sodium items like soy sauce, teriyaki sauce, and other salty condiments.
• Skip the extras: Avoid extras like bread baskets, chips, and high-calorie appetizers. These can add unnecessary calories and fats to your meal.
• Drink smart: Choose water, unsweetened iced tea, or sparkling water instead of sugary drinks or alcohol.
• Focus on fruits and vegetables: Look for dishes that include a variety of colorful fruits and vegetables. These are typically lower in calories and high in nutrients.

Key take away

Eating a heart-healthy diet keeps your heart strong and helps prevent heart disease. It also lowers bad cholesterol and controls high blood pressure. To follow this diet, eat plenty of fruits, vegetables, and whole grains, and try to avoid foods high in saturated (bad) fats, salt, and sugar.

What is sodium?

Sodium is a mineral found in salt. Our bodies need a small amount of sodium/salt to work properly. Eating less sodium can help if you have high blood pressure, heart problems, or kidney or liver disease.

Why is too much sodium bad?

• Too much sodium can make your body hold extra water, which can make your hands, legs, or belly swell.
• You might also have water around your heart and lungs, making it hard to breathe.
• Too much sodium can lead to high blood pressure, which can cause heart disease and strokes.
• It can also cause kidney and liver problems.
• Even if you take medicine for blood pressure or a water pill to get rid of extra fluid, it’s still important to eat less sodium.

Benefits of a low sodium diet

• Helps keep blood pressure at a healthy level.
• Reduces the risk of heart disease and strokes.
• Supports overall kidney health.

How to follow a low sodium diet

• A low-sodium diet means you should only get 1,500 to 2,300 milligrams (mg) of sodium from food and drinks each day.
• To help you visualize how much salt that is – just one teaspoon of table salt has 2,300 milligrams of sodium!
• Read the food label on packages to find out how much sodium is in a food.
• Choose foods that have 140 milligrams (mg) of sodium or less per serving.
• You can eat one or two servings of foods with a bit more than 140 milligrams (mg) of sodium if you keep track of your daily sodium intake.
• Check the serving size on the label. The sodium amount listed is for one serving. If you eat more than one serving, you will get more sodium than what is listed.

Ways to cut back on sodium

• Eat more fresh foods.
• Fresh fruits and vegetables are low in sodium. Frozen fruits and vegetables without added juices or sauces are also good choices.
• Fresh meats have less sodium than processed meats like bacon, sausage, and hotdogs.
• Not all processed foods are unhealthy, but some have too much sodium.
• Use less salt at the table and when cooking.
• Leave the salt out of recipes for pasta, casseroles, and soups.
• Look for food packages that say “Salt-free”, sodium-free”, “very low sodium,” and “low sodium.” These have less than 140 milligrams of sodium per serving.
• Be careful with products labeled “Unsalted,” “No Salt Added,” “Reduced Sodium,” or “Lower Sodium.” They might still have a lot of sodium. Always check the food label.

Tips for eating in restaurants

Be careful when choosing foods at restaurants because they can have a lot of sodium. Many restaurants have nutrition facts on their menus or websites. If you can’t find that information, ask your server. Tell your server you want your food cooked without salt and ask for salad dressings and sauces on the side.

Ways to add flavor to food without adding sodium

• Try using lemon juice, lime juice, or vinegar for flavor.
• Dry or fresh herbs can also make your food taste great!
• You can buy salt-free or sodium-free seasoning mixes or make your own at home.
• There are also salt-free or sodium-free condiments like barbeque sauce that you can find in stores or online. Ask your dietitian for suggestions and recommendations on where to buy them.
• Spice blend recipe (makes about 1/3 cup)
  • 5 teaspoons onion powder
  • 2 1/2 teaspoons garlic powder
  • 2 1/2 teaspoons paprika
  • 2 1/2 teaspoons dry mustard
  • 1 1/2 teaspoon crushed thyme leaves
  • 1/2 teaspoon white pepper
  • 1/4 teaspoon celery seed

Key take away

A low-sodium diet means eating less salt to stay healthy. It helps keep your blood pressure normal, reduces the risk of heart disease and strokes, and supports kidney health. To follow this diet, eat fresh foods like fruits, vegetables, lean meats and use herbs and spices to flavor your food instead of salt.

What is a Mediterranean diet?

• A Mediterranean diet is a way of eating that is inspired by the traditional foods of countries near the Mediterranean Sea, like Italy and Greece.
• This diet focuses on plant-based foods like vegetables, fruits, grains, beans, peas, lentils, nuts, and seeds.
• It also includes heart-healthy fats like olives, olive oil, and avocados.
• The primary source of protein in this diet are seafood, beans, peas, lentils and nuts.
• All of these foods give you fiber, healthy fats, protein, vitamins, minerals, and other important nutrients.
• This diet is usually lower in calories, salt, added sugars, and saturated (bad) fats, compared to other diets. It also limits red meats, high-fat dairy products and processed foods like donuts.

Benefits of a Mediterranean diet

• Good for your heart: It helps keep your heart healthy and can lower the chance of heart attacks and strokes.
• Healthy weight: It can help you stay at a healthy weight because it focuses on natural, whole foods and less red meat and junk food.
• Steady blood sugar: It helps keep your blood sugar levels steady, which is good for preventing diabetes.
• Brain health: It can help keep your brain sharp and may lower the risk of memory problems as you get older.
• Cancer protection: It might help lower the risk of some types of cancer.
• Live longer: People who eat this way often live longer and healthier lives.
• Happy tummy: It helps keep your stomach and digestion healthy by promoting good bacteria in your gut.

How to follow a Mediterranean meal plan

• Eat lots of fruits and vegetables: Try to fill half your plate with fruits and vegetables. Think of colorful foods like tomatoes, carrots, apples, spinach, oranges, and berries.
• Choose whole grains: Eat whole grains like brown rice, whole wheat bread, and oatmeal instead of white bread or pasta. Read food labels and look for 100% of the grain. Here’s some other grain suggestions:
  • Oats
  • Barley
  • Bulgur
  • Cornmeal
• Choose healthy fats: Use olive oil instead of butter. Eat nuts and seeds, like almonds and sunflower seeds. Avocados are also a great heart-healthy option.
• Choose healthy proteins: Get your protein mainly from fish, seafood, beans, peas, soybeans, lentils, nuts and nut butters, and seeds and seed butters. The following sources of protein should be limited to small amounts:
  • Lean red meat
  • Poultry
  • Eggs
  • Fat-free and low-fat milk and yogurt
  • Fat-free and low fat cheese
• Flavor with herbs and spices: Use herbs and spices like basil, oregano, and garlic to flavor your food instead of salt.
• Water: Drink plenty of water.
• Read food labels: Avoid foods and drinks with added sugar, sodium, and saturated (bad) fats.

Tips for eating in restaurants

• Choose fish, seafood, or plant-based proteins like beans as your main dish.
• Go for grilled, baked or steamed dishes instead of fried ones.
• Request extra veggies or a side salad with your meal.
• Ask if your food can be cooked in olive oil instead of butter.
• rink water or unsweetened beverages instead of sugary drinks.

Key take away

The Mediterranean diet is a healthy way of eating that focuses on plant-based foods, heart-healthy fats like olive oil, and includes seafood, beans, peas, lentils and nuts as the primary sources of protein. This diet is good for your heart, helps maintain a healthy weight, and improves overall health.