Healthy Eating Resources

This meal plan offers seven days of meals and snacks, along with a tip sheet to customize it to your preferences. Use this plan to help prevent or manage Type 2 diabetes.

Learn how to manage diabetes by understanding the role of carbohydrates, fiber, sugar, and the glycemic index in your diet. Explore carb counting, the benefits of fiber, and how to choose low-glycemic foods to help control your blood sugar levels.

Finding reliable food and nutrition advice can be challenging. Dietitians have the expertise and knowledge to guide you in making informed decisions about your diet and nutrition. Some services may require a fee.

After a diabetes diagnosis, it can be overwhelming to navigate what changes to make in your diet and lifestyle. BC Dietitians can help you understand your diagnosis, create a personalized nutrition plan, and support you in managing your blood sugar while still enjoying your favorite foods. Whether you have prediabetes, Type 1, Type 2, or gestational diabetes, our dietitians provide expert guidance to help you take control of your health and prevent complications. Book a Diabetes Dietitian today to start your journey toward better management and well-being. Some services may require a fee.

Understanding food labels can be tricky, especially when you're trying to make healthier choices or count carbs for meal planning. Claims like "fat-free" or "low-cholesterol" can be confusing, but learning how to read labels properly can help you navigate these terms and make informed decisions for better health management.

When choosing packaged food, check the Nutrition Facts label and ingredient list to understand the nutrient content. The "% Daily Value" helps you gauge the amount of specific nutrients, with foods considered low in a nutrient if they have 5% or less, and high if they contain 15% or more. Be cautious of health claims on labels, as they don’t always reflect the overall healthiness of a product—some items may boast health benefits but still contain unhealthy amounts of sugar or other ingredients.

Intermittent fasting, which involves eating within specific time windows, may help with type 2 diabetes remission by promoting weight loss and lowering blood sugar levels in the short term, but more research is needed for long-term benefits; however, it’s crucial for individuals, especially those on diabetes medication, to consult their healthcare team before trying it.

Fasting is an important religious practice, but for people with diabetes, it can pose health risks. While fasting may be possible in some cases, it's essential to consult with a doctor or healthcare team to ensure safe fasting, especially during periods like Ramadan.

Diabetes UK offers tips on healthier snack choices for people with diabetes, focusing on portion control and options that help manage the condition and support weight management. It includes snack suggestions with less than 10g of carbs, as well as options with 50, 100, and 150 calories to suit various needs.

Fad diets often promote rapid weight loss, eliminate food groups, or restrict certain foods without medical justification, and while some may have short-term benefits, they often lack long-term sustainability and can lead to nutrient imbalances or health risks.

A balanced diet plays a crucial role in diabetes care, helping prevent complications like heart, kidney, and nerve issues. However, the rising cost of food can make maintaining a healthy diet challenging. This guide offers practical tips to eat nutritiously without straining your budget.

With rising food costs, it’s more important than ever to learn how to eat healthily without overspending. Here’s a quick guide to help you make the most of your grocery budget while managing diabetes.

Managing type 2 diabetes effectively starts with dietary changes. Focus on a balanced diet rich in vegetables, fruits, whole grains, and lean proteins while limiting processed foods high in sugar and unhealthy fats. Monitoring carbohydrate intake is crucial, as carbs have the most significant impact on blood sugar levels. Portion control and meal planning can also help manage calorie intake and maintain a healthy weight.

You can prevent and effectively manage diabetes with healthy food choices and the support of the Dietitians of Canada.

Join the British Columbia Dietitians in preventing diabetes via healthy eating. Here they present tasty and healthy recipes to help you better manage your health.

Do you love South Asian, Chinese, Caribbean, or Latin American cuisine? Incorporate these healthier takes on traditional recipes into your diabetes prevention or management plan. Each recipe booklet provides nutrient analysis and diabetes-friendly eating tips. These four culturally-tailored booklets were created through a collaboration between EatRight Ontario and George Brown College.

The glycemic index (GI) ranks carbohydrate-containing foods and drinks based on how much they raise blood sugar levels after consumption. Foods with a high GI cause a quicker and higher spike in blood sugar compared to those with a low GI.

Harvard Health explains the concepts of glycemic index (GI) and glycemic load (GL), which are measurements used to assess how foods affect blood sugar levels. GI ranks foods based on how quickly they raise blood sugar, while GL accounts for both the quality and quantity of carbohydrates in food.

Diabetes Canada offers a valuable Cooking and Nutrition video series designed to help individuals with diabetes manage their condition through healthier eating habits. The series features expert-led cooking demonstrations, providing nutritious, diabetes-friendly recipes and meal planning tips. By focusing on balanced meals, carbohydrate counting, and healthy food choices, the videos equip viewers with practical knowledge to improve their diet and overall health. This initiative supports the goal of empowering individuals with diabetes to take control of their nutrition while maintaining variety and enjoyment in their meals.

Fraser Health offers a range of diabetic diet resources to support patients in managing their condition effectively. These resources are available through their Patient Education Portal and include education on healthy eating, blood glucose management, weight control, and lifestyle adjustments. They provide practical tools for both Type 1 and Type 2 diabetes, emphasizing balanced diets and glucose monitoring. Additionally, Fraser Health offers access to personalized consultations, workshops, and various support services, including resources in multiple languages like Punjabi, Chinese, and Farsi​

Discover tips from diabetes Canada for eating well to prevent or manage diabetes. Glucose, your body’s main energy source, comes from carbohydrate-rich foods like fruits, vegetables, grains, and dairy. When your body can’t use glucose effectively, it builds up in your blood, leading to high blood sugar levels—known as diabetes.

Meal planning should reflect your unique needs and lifestyle. Always consult your doctor, certified diabetes educator (CDE), or dietitian before making changes to your diet. In the meantime, use these basic tips as a starting point for healthier eating.

Enjoy a delicious, 1,500-calorie, diabetes-friendly meal plan designed with balanced nutrition in mind. Featuring low-glycemic carbs, lean protein, and healthy fats, each meal provides 30-45g of carbs, while snacks offer around 15g. Customize portions or snacks to fit your goals and lifestyle.

Savor a 1,500-calorie, diabetes-friendly meal plan inspired by the Mediterranean diet. Packed with fruits, vegetables, whole grains, legumes, lean proteins like fish, and healthy fats such as olive oil, it’s both nutritious and delicious.

Explore a low-carbohydrate, diabetes-friendly meal plan designed to support blood sugar management and weight loss. Featuring plant-based foods, low-glycemic carbohydrates, and under 130g of carbs daily, it offers a balanced approach to healthy eating.

This 1200-1300 calorie vegan meal plan is packed with diabetes-friendly, low-glycemic carbs like oats and pulses, plus healthy fats such as canola oil. Meals provide 40-50g of carbs, with optional snacks around 15g.

Ultra-processed foods like processed meats, sugary drinks, and ready meals can significantly lower your type 2 diabetes risk. For every 10% increase in UPFs, diabetes risk rises by 17%.

Carbs are your body’s main source of energy, breaking down into glucose to fuel your day. For those managing diabetes, carbs play a vital role in blood sugar levels. Too many carbs can cause hyperglycemia, while too few may lead to hypoglycemia. Balance is essential!

Fiber, found in fruits, vegetables, whole grains, and legumes, offers numerous health benefits for managing type 2 diabetes. It helps steady blood sugar levels, improve blood glucose control, and support weight loss. Since fiber isn’t absorbed by the body, it doesn’t cause spikes in blood glucose like other carbs, making it a valuable tool for managing diabetes and reducing complications, such as heart disease.

Protein plays an essential role in managing Type 2 Diabetes (T2D). Including an adequate amount of protein in your diet can help stabilize blood sugar levels, control appetite, and maintain muscle mass. Unlike carbohydrates, protein has a minimal effect on blood sugar, making it a beneficial macronutrient for diabetes management. It helps regulate insulin sensitivity and improves overall metabolic health.

Fats play an important role in diabetes management, but not all fats are created equal. While some fats should be limited, others are essential for our health. It’s important to understand the types of fats and how they impact the body.

A whole-foods, plant-based diet focuses on plant-based foods, minimizing processed ingredients and animal products. This eating pattern is not only beneficial for overall health but also supports the environment. It may offer weight loss benefits and contribute to better blood sugar control, making it an appealing option for people with diabetes.

Recent research suggests that adopting a whole-food, plant-predominant diet may support type 2 diabetes remission by improving insulin resistance. Along with healthy eating habits, other lifestyle changes like weight loss, exercise, stress reduction, and avoiding alcohol can also help manage diabetes.

Managing diabetes involves keeping blood sugar levels in check, which can help reduce the risk of complications. One effective approach is following a very low-carb diet, where less than 10% of total calories come from carbohydrates. This guide offers a comprehensive look at how a low-carb diet can help manage diabetes, including tips for achieving better blood sugar control and improving overall health.

The Mediterranean diet, known for its heart-healthy benefits, also offers significant advantages for those with type 2 diabetes. This plant-based approach is linked to improved blood sugar control, weight loss, and better overall health. With a focus on vegetables, whole grains, healthy fats, and limited red meat and processed sugars, it provides a satisfying, nutrient-rich way to manage diabetes. Learn how incorporating Mediterranean diet principles into your daily meals can help you achieve better blood sugar levels and enhance your wellness.

Low-carb diets restrict carbs to 10-30% of daily calories, often increasing protein, fats, and vegetables. It's linked to weight loss, better blood sugar control, and heart health. Keto is a more restrictive diet, with carbs under 10%, inducing ketosis for fat-burning. Both diets offer unique benefits, but keto's stricter carb limit sets it apart.

The keto diet is a high-fat, low-carb eating plan, initially used for epilepsy but now popular for weight loss. While effective in short-term fat burning, it carries risks like nutrient deficiencies, liver and kidney stress, and heart disease due to high saturated fat intake. It's essential to consult a healthcare professional before attempting this diet. For more details, visit Harvard Health's Guide to the Keto Diet.

In the third video of our nutrition education series, Registered Dietitian and Certified Diabetes Educator Nicole Clowe offers evidence-based insights on popular eating patterns and their relevance to managing diabetes. She covers key topics like Intermittent Fasting, the Keto Diet, and plant-based eating, providing practical advice on healthy eating and its impact on diabetes. This video is a valuable resource for anyone looking to navigate the complexities of dietary choices for diabetes management.

Green light foods for diabetics are those that are low in sugar, rich in fiber, and have a minimal impact on blood sugar levels. These include non-starchy vegetables, whole grains, legumes, lean proteins, and healthy fats (like avocados, nuts, and olive oil). Incorporating these into a balanced meal plan helps manage blood sugar effectively.

In their book Mastering Diabetes, Khambatta and Barbaro introduce a green light food system to help reverse insulin resistance. The focus is on nutrient-dense, carbohydrate-rich whole plant foods that won’t spike blood sugar.

A fiber in food chart for T2D helps identify high-fiber foods that aid in blood sugar control. Fiber-rich foods like vegetables, fruits, whole grains, and legumes can stabilize glucose levels and improve insulin sensitivity. It’s key to focus on soluble fiber, which slows glucose absorption, while also increasing dietary fiber intake to support digestion.

Welcome to your comprehensive resource on the Glycemic Index (GI). Learn about the GI, how it impacts blood sugar, and why it’s essential for managing diabetes and overall health. Explore GI values for various foods, understand the concept of glycemic load, and discover how a low GI diet can benefit weight management and blood sugar control.

Managing both IBS and diabetes can be challenging due to their distinct dietary needs. While diabetes requires blood sugar stabilization, IBS demands avoiding trigger foods that could worsen symptoms. A tailored nutrition plan, possibly with a knowledgeable nutritionist, is key to managing both conditions.

If you have both IBS and diabetes, it can raise some questions about your diet. While these conditions aren’t directly linked, it’s not uncommon to have both. The good news is, with the right approach, you can effectively manage both without letting your food choices become overwhelming. A few practical tips can help you strike a balance and maintain control over your health.