### Managing Type 2 Diabetes with Diet If you have type 2 diabetes, a healthy, balanced diet can help you manage your condition. Here are some tips on what to eat and avoid, along with a sample menu and beginner tips. #### What to Eat - **Non-starchy vegetables**: Broccoli, spinach, tomatoes - **Whole grains**: Brown rice, quinoa, whole-wheat bread - **Lean proteins**: Chicken breast, fish, tofu - **Healthy fats**: Avocado, nuts, olive oil - **Fruits**: Berries, apples, pears (in moderation) #### What to Avoid - **Sugary foods**: Sodas, candies, desserts - **Refined grains**: White bread, white rice, pasta - **Unhealthy fats**: Fried foods, high-fat dairy products #### Sample Menu - **Breakfast**: Veggie omelet with spinach, onions, and peppers, topped with reduced-fat cheese, plus a piece of fruit - **Snack**: Plain nonfat Greek yogurt with berries - **Lunch**: Salad with dark leafy greens, chicken breast, chickpeas, and olive oil and vinegar dressing - **Snack**: Celery and carrot sticks with nut butter - **Dinner**: Grilled salmon, steamed broccoli, and quinoa #### Beginner Tips - **Stay Hydrated**: Drink water or unsweetened beverages like tea or coffee - **Monitor Portions**: Use the ADA's Create Your Plate tool to visualize portion sizes - **Limit Alcohol**: If you drink, do so in moderation and choose low-sugar options - **Read Labels**: Check for hidden sugars in sauces and dressings - **Consult Experts**: Work with your healthcare team to create a personalized eating plan By following these guidelines, you can enjoy a variety of delicious foods while managing your blood sugar levels effectively.