Starches
Your body needs carbs.
But you want to choose wisely.
Best Choices
Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth;
Baked sweet potato;
Items made with whole grains and no (or very little) added sugar.
Worst Choices
Processed grains, such as white rice or white flour;
Cereals with little whole grains and lots of sugar;
White bread;
French fries;
Fried white flour tortillas.
Vegetables
Load up!
You'll get fiber and very little fat or salt.
Remember, potatoes and corn count as carbs.
Best Choices
Fresh veggies, eaten raw or lightly steamed, roasted, or grilled;
Plain frozen vegetables, lightly steamed;
Greens such as kale, spinach, and arugula;
Iceberg lettuce is not as great because it’s low in nutrients;
Low sodium or unsalted canned vegetables.
Worst Choices
Canned vegetables with lots of added sodium;
Veggies cooked with lots of added butter, cheese, or sauce;
Pickles, if you need to limit sodium;
Otherwise, pickles are OK;
Sauerkraut, for the same reason as pickles.
Fruits
They give you carbohydrates, vitamins, minerals, and fiber.
Most are naturally low in fat and sodium.
But they tend to have more carbs than vegetables do.
Best Choices
Fresh fruit;
Plain frozen fruit or fruit canned without added sugar;
Sugar free or low-sugar jam or preserves;
No-sugar-added applesauce.
Worst Choices
Canned fruit with heavy sugar syrup;
Chewy fruit rolls;
Regular jam, jelly, and preserves;
Sweetened applesauce;
Fruit punch, fruit drinks, fruit juice drinks.
Protein
You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.
Best Choices
The American Diabetes Association lists these as the top options:
Plant based proteins such as beans, nuts, seeds, or tofu;
Fish and seafood;
Chicken and other poultry ;
Eggs and low fat dairy.
