Keeping your blood sugar under control, you can prevent damage to the tiny blood vessels of your eyes. The risk of blindness is also higher in those with diabetes, but fortunately, this risk can be reduced with early detection and better treatments.
Diet is one of the contributing factors for diabetes. By eating a healthy diet, you can manage your blood sugar level, blood pressure & cholesterol levels.
Eat a healthy diet to help control blood sugar, blood pressure and cholesterol levels.
Plate Healthy
Vegetables
½ plate
Watery, not starchy like green leafy vegetables, such as kale, spinach, turnip greens, collard greens, yellow and orange vegetables and fruits, including winter squash, corn, pumpkin, carrots, cantaloupe, and citrus fruits these are a great source of lutein and zeaxanthin.
Protein foods
Meat/fish/poultry/tofu/eggs/nuts – ¼ plate
Carbs
Bread/starch/grain – ¼ plate for one serving; may have two servings
Includes starchy vegetables and dry beans
Choose whole grains most often
Dairy products
Milk and yogurt – use 1 small cup of tea/coffee
Skim or 1% milk, low-fat or fat-free yogurt
Fruits
Fruit – Use ½ cup dessert dish or 1 small cup of coffee
1 small fruit, ½ cup sliced fruit or applesauce, ½ cup fruit juice, 1 cup melons or berries.
Fats
Omega-3 fatty acids (sometimes called “fish oils”) are probably better known for keeping the heart and blood vessels healthy. A diet rich in omega-3s is linked with a lower risk of diabetic retinopathy and macular degeneration. In addition, omega-3s can protect against dry eye syndrome. Example: Salmon, tuna, mackerel, sardines, flaxseed, flaxseed oil, walnuts, and canola oil.
A balanced eating plan that includes a variety of foods is a great place to start.
