If you have diabetes, you know you need to eat healthy. But this doesn't mean you have to give up all your favorite foods. You can find healthier alternatives, and you can still enjoy the occasional treat – just have it in moderation as part of an overall healthy diabetes meal plan.
Select a food to see healthier alternatives.
| If you love... |
Try this instead... |
Fast food/restaurant food |
deep-dish pizza with meat toppings |
vegetarian pizza with a thin, whole-grain crust |
double cheeseburger |
single burger without cheese |
hard tacos with cheese, sour cream, and guacamole |
soft tacos with non-refried beans, salsa, lettuce, and tomatoes |
Caesar salad with iceberg lettuce |
spinach or mixed greens salad with berries and dressing on the side |
deep-fried or breaded meat |
grilled meat |
pasta with cream sauce |
pasta with tomato sauce |
Desserts/coffee-shop treats |
croissant |
english muffin |
ice cream |
sugar-free frozen yogurt |
full or jumbo-size chocolate bar |
mini chocolate bar (many brands now come in smaller "single serving" sizes) |
apple pie |
baked apples |
Toppings and sauces |
mayonnaise |
mustard (for a sandwich) or vinaigrette dressing (for a salad) |
salt |
spices such as parsley, dill, sage, rosemary, or lemon pepper |
cheddar or mozzarella cheese |
feta, blue cheese, or sharp cheddar (you can use less because of their strong flavors) |
Drinks |
soda |
sugar-free soda or water with a splash of fruit juice for flavor |
fruit juice |
water with a splash of fruit juice for flavor |
regular beer |
low-carb or light beer
(Before trying this, check with your doctor to make sure alcohol is okay for you. If so, drink only in moderation: no more than 1 drink a day for women and no more than 2 drinks a day for men.) |
dessert wine |
regular wine
(Before trying this, check with your doctor to make sure alcohol is okay for you. If so, drink only in moderation: no more than 1 drink a day for women and no more than 2 drinks a day for men.) |
regular coolers |
light coolers
(Before trying this, check with your doctor to make sure alcohol is okay for you. If so, drink only in moderation: no more than 1 drink a day for women and no more than 2 drinks a day for men.) |
mixed drinks (e.g., daiquiri, margarita) |
mixed drinks using sugar-free drink mix
(Before trying this, check with your doctor to make sure alcohol is okay for you. If so, drink only in moderation: no more than 1 drink a day for women and no more than 2 drinks a day for men.) |
*While the foods listed under "Try this instead" are healthier alternatives, it's important to make sure they fit into your overall diabetes meal plan.