Managing type 2 diabetes involves eating a balanced diet and monitoring carbohydrate intake, as carbs can directly affect blood sugar levels. Here are some tips to help you build a healthier diabetes diet: 1. **Understand Your Carbohydrate Needs and Proper Portion Sizes**: The CDC recommends using the plate method for meal planning. Allocate a quarter of a 9-inch dinner plate for carbohydrates, another quarter for lean protein (like chicken, fatty fish, or tofu), and half for nonstarchy vegetables (like salad, green beans, broccoli, cauliflower, cabbage, and carrots). Carb servings are typically measured in 15-gram portions, equivalent to a small piece of fruit, a slice of whole-wheat bread, 1/3 cup cooked whole-wheat pasta or brown rice, or ½ cup black beans. 2. **Know Which Foods Should Be Staples in Your Diabetes Diet**: Keep your pantry and refrigerator stocked with diabetes-friendly foods like lean proteins, whole grains, nonstarchy vegetables, and healthy fats. 3. **Limit or Eliminate Certain Foods From Your Diet**: Avoid foods that contribute to weight gain or have a high glycemic load, which can cause a rapid spike in blood sugar. Check the USDA’s Food Central database for nutritional content if unsure. 4. **Use Diabetes-Friendly Cooking Methods**: How you cook your food matters. Opt for steaming, baking, roasting, or grilling instead of frying. 5. **Limit Ordering Takeout, and Take These Precautions**: Home-cooked meals are preferable, but if you order takeout, choose options that prioritize vegetables, whole grains, and lean proteins. Avoid fried foods and opt for steamed, baked, roasted, or grilled dishes. 6. **Fresh Food Is Fantastic, But So Are Packaged Options**: If fresh food isn’t available, choose canned, frozen, or dried options. Look for no-salt-added canned beans, frozen fruits, and sodium-free spices. 7. **Consider Exercising After Eating Your Healthy Meal**: Physical activity helps your body be more sensitive to insulin. Incorporate movement into your routine after meals to help manage your diabetes. Always check with your doctor before starting any new exercise regimen.